Purpose:The goal (!) of this exercise is to create a working plan to set and achieve goals in each of four important areas of your life. What you need: Pen/pencil, paper, this sheet, use the grid given if you need, intrinsic motivation!
Procedure:
1. Here are four planning categories: CAREER/WORK, HOME, PERSONAL,
LEISURE on the grid below.
2. Select a long-term goal in each of these areas. Long-term could
range from 6 months to 5 years.
3. Within parentheses, write the date you want to see the goal completed.
For instance, in terms of work, my long-term goal might be to get a great
job as a management consultant in a company in New York City two years
from now, when I graduate. In terms of a personal long-term goal, I might
want to get married after four years. However, my leisure goal might be
more immediate, like in the next 6 months, I am going to buy that CD player
I have been longing for forever!
4. Now, within each goal, list sub-goals, or ways to make out that
you are well on your way to achieving the biggie.
5. Again, write the expected date of completion. For instance, to get
my dream job, my sub-goals would include, getting into a reputed Masters
program, graduating with a good GPA and references, getting work experience
along the way, applying right, acquiring networking and job search skills,
etc.

6. Realistic and flexible planning implies contingency planning. List some things that might go wrong, and ways to overcome these obstacles next to them. Make sure to think wild so there is little that could go wrong that you haven’t considered before. Of course, don’t get so imaginative that all that could go wrong never lets you take the first step!

8. Now, to get out of a negative frame of mind, list the rewards you want at the end of completion of each of these goals. What made you pick this and not any other goal? What would drive you to achieve them, and motivate you when you are ready to give up (as will happen many times in the course of trying to achieve the goal!)

Looking at adversity as a challenge to be enjoyed is one of the most difficult things to learn, and perhaps this exercise will help you persevere! With the right attitude, you can set your goals and value the rewards you get at the end of achieving them.