Goal Cycle Example: Improve Sleep
This is an example of using the goal cycle to improve my sleep. In short:
Create a goal: Improve Sleep.
Reverse Goal Plan: Use an infinite canvas to brainstorm my path toward that goal.
Learn: Study and mindmap sleep to reach a better understanding.
Template: Create a reflection template if needed. I create a Kolb’s template.
Kolb’s Cycle: Reflect on my first night of sleep. Plan to not drink liquids 1 hour before bed.
Update goal: Sleep 9 hours per night with 0 interruptions.
Kolb’s Cycle: Reflect on my second night of sleep. Plan to not use caffeine after noon.
Kolb’s Cycle: Reflect on first week of sleep. Plan to measure sleep and interruptions with an app.
Export PDF: Create a PDF of all the cycles to share for feedback.
Repeat: Continue Cycling and Brainstorming.
Create the goal
The initial goal will be simple: Improve my sleep. Although this isn’t quite a SMART goal it’s a good starting point and can be updated later.
Reverse Goal Plan
I like to do reverse goal planning on an infinite canvas. To add a canvas I click on “Add Canvas” and name it “Improve Sleep Reverse Goal Planning”.
I do my best to work backwards from my goal and follow and ask questions like:
What type of person would achieve this goal?
What are my barriers?
But to some extent I also do freeform brainstorming. For now this can be pretty simple, I’ll keep revisiting and updating this as I experiment and work toward my goal.
Learn About Sleep
I’ve decided I don’t know enough about sleep and the ways it can be improved. To learn more I’ll create a small mindmap about sleep. This could be from a website, ChatGPT, or even a book like Why We Sleep. I name the canvas “Improve Sleep Study Mindmap”.
I’ll keep my mindmap simple and focus on collecting things I can try as experiments while improving my sleep. I’ve highlighted caffeine, stress management, and environmental optimization as promising experiments. I can always revisit and expand this mindmap further into my journey.
Create a Template
While working toward this goal I’d like to use the Kolb’s Cycle. Ahmni has Driscoll, Gibb’s, and ERA templates but not a Kolb’s Cycle template so I’ll have to create my own. To do so I go to “Templates”, click on the three dots in the top-right “…” and click “New Template”.
Kolb’s Cycle #1
After all this planning and learning, I slept for one night. After waking up I decided to reflect on that night of sleep. Therefore I added a new Entry. Then I filled out my Kolb’s Cycle template in the new entry. To add my Custom Kolb’s Template I clicked on “(+) Template”.
In my reflection I realized there was a connection between drinking before bed and waking up to go to the bathroom. Therefore my Next Step will be to try drinking no liquids one hour before bed. This is what my entries now look like:
Update Goal
Based on my new understanding of sleep, my reverse goal planning, and my first reflection I want to update my goal. I’ll change it to “Sleep 9 hours per night uninterrupted”. This is more specific and reflects the fact that I don’t want to wake up frequently.
Kolb’s Cycle #2
The second night I don’t drink liquids before bed. The next morning I wake up and decide to reflect. I create a new entry and insert my Kolb’s Cycle template.
Based on my experience I decide the next step will be to try no caffeine after noon. My cycles now look like this:
Kolb’s Cycle #3
After a week of sleeping I fill out another Kolb’s cycle.
Based on my reflection I realize I’d like to try using an app to measure sleep and interruptions. This is what my entries now look like. Notice that I’ve moved my progress to about 25% because I feel I’ve made good progress getting started toward my goal.
Export for Feedback
It can help to have someone else review my reflections and experiments. In the top right I click on the three dots “…” and click “Export PDF”.
This creates a PDF where each entry starts on a new page. Note that infinite canvases are not included in the PDF (as of Jan 2023).
Repeat as necessary
I haven’t reached my goal yet but I’ve made a lot of progress. So far I’ve:
Started planning a path toward my goal
Started a mindmap for studying sleep
Experimented and reflected 3 times
To reach my goal I will need to update my plans, study sleep more, and experiment and reflect more. But within just one week I’m already making a lot of progress and know a lot more than I used to.