Goal Setting

&
Process Journal
Ms. Rinrada Chaovalit (Dada) Section 1107 Student ID 5861133

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 25 April 2017

Goal Setting number 1

I started setting 2 goals that I wanted to improve.
1. I will practice to stop overthinking and find peace of mind.
WOOP Process
Wish: I want to focus on the present and do not worry too much about
circumferences in the past or upcoming within 1 month.
Outcome: The best part to accomplish this goal is that I pay full attention and
concentrate on the thing that I am doing.
Obstacle: The main obstacle inside me that might prevent you from accomplish you
wish is stop talking about it or reckon about it almost all the time.
Plan: If I realize that I am overthinking, then I will try to shift the focus to the task
and just let it be no matter how big or small the problems are and handle those
thoughts that Everything is not certain. No one can handle every issue or trouble in
his or her life but we can choose to be happy in every single day.

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 26 April 2017

Research
How to stop overthinking.
1. Notice when you're stuck in your head.
When you're replaying events in your mind over and over, or worrying about things
you can't control, acknowledge that your thoughts aren't productive. Thinking is only
helpful when it leads to positive action.
2. Keep the focus on problem-solving.
Dwelling on your problems isn't helpful but looking for solutions is. If it's something
you have some control over, consider how you can prevent the problem or challenge
yourself to identify five potential solutions.
If it's something you have no control over--like a natural disaster--think about the
strategies you can use to cope with it. Focus on the things you can control, like your
attitude and effort.
3. Challenge your thoughts.
It's easy to get carried away with negative thoughts. So before you conclude that
calling in sick is going to get you fired, or that forgetting one deadline will cause you
to become homeless, acknowledge that your thoughts may be exaggeratedly
negative.
Remember that your emotions will interfere with your ability to look at situations
objectively. Take a step back and look at the evidence. What evidence do you have
that your thought is true? What evidence do you have that your thought isn't true?
4. Schedule time for reflection.
Stewing on your problems for long periods of time isn't productive, but brief
reflection can be helpful. Thinking about how you could do things differently or
recognizing potential pitfalls to your plan, could help you perform better in the
future.
Incorporate 20 minutes of "thinking time" into your daily schedule. During that time
period let yourself worry, ruminate, or mull over whatever you want.

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When your time is up, move onto something else. And when you start overthinking
things outside of your scheduled thinking time, simply remind yourself that you'll
need to wait until your "thinking time" to address those issues in your mind.
5. Learn mindfulness skills.
It's impossible to rehash yesterday or worry about tomorrow when you're living in
the present. Mindfulness will help you become more aware of the here and now.
Just like any other skill, mindfulness takes practice, but over time, it can decrease
overthinking.
6. Change the channel.
Telling yourself to stop thinking about something will backfire. The more you try to
prevent a thought from entering your brain, the more likely it is to keep popping up.
Change the channel in your brain by changing your activity. Exercise, engage in
conversation on a completely different subject, or work on a project that distracts
you. Doing something different will put an end to the barrage of negative thoughts.

27 April 2017
Today, I practiced the first methodnotice when you're stuck in your head.
I had many thoughts about homework, projects, and assignments that are not done
yet in other classes. I tried to do another task in different classes but I found that
multitasking is not working at all. All of my thoughts are about negative thinking, not
positive thinking. Before I sleep, I tried the fifth methodlearn mindfulness skills.
Mindfulness helps me become more aware of the here and now and decreases
overthinking.

28 April 2017
In the morning, my nervousness is decreased distinctively because last night I
slept deeply and not think about any worrisome problems or projects. I started to
think about the second method keep the focus on problem-solving. I considered
how I can solve the problems by focusing on each task according to a due date. I also
practiced mindfulness tonight because the result from last night is really effective.

29 April 2017
Almost all the time, I thought about my friend who I met in the past and I miss
my friend really much. I still stuck on this though and I cannot get my soul away

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even though I tried my hardest to use the first strategy notice when you're stuck in
your head, it did not work good enough. Then, I challenged myself with the third
method Challenge my thought. I thought about the worst situation which has
high percentages to occur that I does not see her forever. I asked myself, what will
happen?. Nothing! I decided to leave those unsatisfactory and negative thoughts and
keep today awesome!

30 April 2017

Goal Setting number 2

1. I will practice thinking outside the box
WOOP Process
Wish: I want to think out of the box by adapting new innovative methods, solving
problems in the new ways, and accepting others uncommon ideas or concepts based
on morals and ethics.
Outcome: The best part to accomplish this goal is that I will try to receive new ways
of thinking process not based on conformity and I will have more creative thought.
Obstacle: The main obstacle inside me that might prevent me from accomplishing
my wish is still believe in the same belief and think others who is not the same is
unsatisfactory.
Plan: If I realise that I am thinking inside the box, I will try to cast off the
atmosphere that envelops me, step out of the box, leave all the experiences, mindsets
and attitudes behind and start to view things from a completely different perspective:
outside of the box; unfiltered, unbiased, open to suggestions, willing to empathise

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with others opinions, but also ready to swim against the flood and to think what no
one else has ever thought of. (from Planet of Success Book)

1 May 2017
Research
I read this article from The Phrase Finder of UK
Think outside the box' originated in the USA in the late 1960s/early 1970s. It has
become something of a cliche, especially in the business world, where 'thinking
outside the box' has become so hackneyed as to be rather meaningless.
Various authors from the world of management consultancy claim to have introduced
the phrase. The earliest citation that I have found comes from the weekly magazine
of the US aviation industry - Aviation Week & Space Technology, July 1975:
"We must step back and see if the solutions to our problems lie outside the box."

The 'box', with its implication of rigidity and squareness, symbolises constrained and
unimaginative thinking. This is in contrast to the open and unrestricted 'out of the
box' or 'blue-sky' thinking. This latter phrase dates from a little earlier, for example,
this piece from the Iowa newspaper the Oelwein Daily Register, April 1945:
"Real thinking. Speculation. Pushing out in the blue. Finding out [the facts] was what
put me onto the theory of blue-sky thinking."
The encouragement to look for solutions from outside our usual thinking patterns
was championed in the UK by Edward De Bono, the psychologist and inventor, who
coined the term Lateral Thinking in 1967 and went on to develop it as a method of
structured creativity.

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I read this from Psychology Today
Exercise #1: Alphabetize Adventurein 5 seconds
This is one of my favorite habits and I truly believe its the best exercise for
conditioning the mind to think creatively. Heres how to do it: First, think of any
word or see a word on a magazine cover or billboard (preferably six or so letters).
Second, stop looking at the word and just picture it in your mind. Then arrange all
the letters in your head so they are in alphabetical order. So, for example, take a word
like NUMBER. You would spell it as follows: B-E-M-N-R-U. What makes this
mental gymnastics so terrifically boosting to your brain is that youre forced to use
all the informationall the lettersand totally rearrange it in your mind. Try this for
five minutes a day, three days a week. Increase the amount of letters in the words you
are alphabetizing as you get more proficient.

Exercise #2: Have a Conversation WITHOUT Using the Letter E

This is a fun game to play with a friend or family member, which will automatically
flex your brains muscles and help make you mentally sharper. The object is for
you and your friend to carry on a regular conversation without using any word that
has the letter E in it. But you must try to make the conversation as normal as possible
without any long pauses in between sentences. Example:
Person 1: What do you want to do now?
Person 2: I dont know, how about lunch. I know of a good fast food joint.
The reason why this is such a powerful exercise is because your mind is like a human
thesaurus. Youre constantly looking for the right words to say so that your sentence
makes sense and you are E-free.

Exercise #3: Add Up a Series of One-digit NumbersFAST!

Adding up small numbers in your head quickly (4+7+9+3+2+2+8+5+8) compels
you to continually change the information that you are having to work with and
remember. As youre adding up the numbers, your grand total constantly changes and
to arrive at the next total you have to focus solely on your current total and the next
number you are adding.

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 2 May 2017
In Thai language class, the teacher assigned a presentation to us which is an
group work. In our brainstorm process, I preferred to create the presentation in Thai
style but my friends wanted to put some cartoons pictures in the slides. Then, I
though about how to think out if the box and I said Yes, you can! This is my first
step to overcome the same pattern of my brain. I also practiced Exercise 1:
Alphabetize Adventurein 5 seconds I found that it is really fund and make me
think about how to find another solution to each event. My mind is used to looking at
things in a different way and coming up with ideas that I have never thought of
before.

5 May 2017
I practiced Exercise 2: Have a Conversation WITHOUT Using the Letter E
with my close friends. My brain feels like I have had an incredible workout after just
five minutes.

7 May 2017
I practiced Exercise 3: Add Up a Series of One-digit NumbersFAST! This
mental exercises make me concentrate on related information as an important part.
This mind training help me to remember essential information and delete
unnecessary data.

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 9 May 2017
Today I learned 7 body language tips to impress for an interview. From many
types of research, the interviewers look for non-verbal (body language) than verbal in
selecting interviewees.
1. Body posture: I should not slouch in the chair or fold the arms that make me look
nervous. Instead, I should lean forward from the waist that will make the interviewer
interested in me.
2. Appear calm and relaxed: I should slow my breathing down that make me feel less
nervous.
3. Use hand gestures: use steady hand gesture = emphasize a point, palm upward =
what I said is honest and trustworthy, touch my hard = genuine.
4. Mirror the interviewer: speech, jargon, a tone of the interviewers.
5. Get my eye contact (very important): I should look at everybody but focus on the
person who asks me the question at a time.
6. Avoid lying signals: I should avoid touching my face.
7. Give the perfect handshake!

11 May 2017

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 Today, I practiced for an interview at the mirror because I think that the mirror
can reflect all of my body postures, facial emotions, hand gestures, and eye contact. I
listed the common question on the paper. Then, I used a voice recorder on my
smartphone for listening again to correct the grammatical errors which are also an
important part of the interview.

Here are some points of my list and how I answer:

Q: Tell me about yourself.

A: My name is Rinrada Chaovalit. I have studied at Mahidol University
Demonstration School or MUIDS.

Q: What experience do you have in this field?

A: In high school, I have great opportunities to study several electives and participate
in clubs. When I studied in economics, accounting, and finance, I realize that
business world is really challenging and mysterious which I want to find out how
business drives the world. Moreover, I attended Junior Achievement company which
is about participating in the real business including trading stocks, signing in the
stock, making accounting journal, and management.

Q: Do you consider yourself successful?

A: Yes, I do because the successful person is the one who can pursue her dream and
take care of her family.

Q: What is your philosophy towards study?

A: Where there is a will, there is a way is the motto that I always reckon when I
have to do any things. I also believe in my ability and endeavor. Even though it is the
hard task, I will find the best way that is suitable for me to accomplish it.

Q: What is your greatest strength?

A: My strengths are my attitude and my positive mindset. My attitude helps me to
take challenges positively and positive mindset never allows me to quit.

Q: What is your weakness?

A: I am too perfectionist about little things. I will not stop to achieve the perfection
in my work. I think too much before taking any step because I often analyze the
causes and results before making the decision.

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 13 May 2017
I received reflection on my first mock interview from Mrs. Katie Callahan.
Overall, the interview started with the common questions which are introducing
myself and get through the detail of my project in skills for life and my plan of
upcoming life in university. The interviewer suggested that I should have more eye
contact and stop using hand gestures in some parts of the interview. She could not
hear some words because of wrong stress and pronunciation.

14 May 2017
I received reflection on my first mock interview from Punch and Pin.

Punch suggested, You could improve your interviewing skill by speaking more
loudly and clearly (like when you are speaking in Thai language). You also play with
your hands a lot while answering the questions. Try to answer each question more
clearly and practice you eye contact more.

Pin commented, I can't see your eyes, so I don't know your facial expression. Your
answers are really thoughtful but sometimes your voice is a little bit swing. I like the
structure of your answer. Very less hand gesture (maybe it is under the table)

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 15 May 2017

I had learned how to write an effective personal statement for university level
for 1 to 2 pages by separating into 3 main parts. The first paragraph should consist of
what type of program I want to study which is BBA or Bachelor Business
Administration at Thammasat Business School with an outstanding and explicit
explanation. Moreover, this paper should explain why I am fit to the courses and
requirements including my inspiration to study in business. My strengths and
weaknesses should be included here that can simplify who am I as a person. I will
put some obstacles that I encounter and how to overcome it that can illustrate my
passion and endeavor. In the second paragraph, I am going to focus on academics,
skills, interest, extra-curriculum, and experiences in high school. I had great
opportunities to join JA company and Model United Nation. Since these two clubs
are well-known in International programme and worldwide, I will put these
experiences in my personal statement. In the last paragraph, I will concentrate on
what my occupation is after graduate and how BBA help me to prepare for my future.

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 18 May 2017
I got feedbacks from Earn and Punch for my personal statement.

Earn commented, Overall, I like the ways that you express the ideas in your
personal statement. Especially, in the second paragraph which you tell the readers
about your past experiences that make your argument about your passion in studying
in business field stronger. However, there are some mistakes about incorrect
grammar and punctuation. Also, you should make your statement more attractive
because, in some parts, I think that they are too general and do not straight to the
point. Another thing that you should add is when you mention about the lecturers, if
would be better if you mention the name of that person to show that you are really
interested in BBA.

Punch recommended, I think you should do some more researches about your field
and try to explain more about who are you and your relevant skills. I love how you
explain your MUN experience and clubs. You should clarify what is your dream
career.

20 May 2017

I got feedbacks on my personal statement from Mrs. Katie Callahan and Pin.

Mrs. Katie Callahan commented, You should explain more clearly what is your
passion which drive you to study BBA program. Moreover, you should shift each
paragraph logically. Now your personal statement still lacks of outstanding focus that
will persuade your university interested in you. Moreover, you should specify what is
your future plan and career.

Pin suggested, On the whole, I think you could further explain at some point
because sometimes, the information is not so connected. When you wrote you might
have the picture in your head but the reader might not. Therefore, you ought to try to
explain and give more examples. Moreover, You could further explain what inspire
you a little bit more. Take this questions as guidelines: How do you search on the
website and then interested in BBA? Are you thinking out of the box? Why?

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 21 May 2017
I got feedback from Pea and Ms. Orana meenongwha

Pea recommended, You should mention more details about elective as economics in
grade 10 and refer to the name of lecturer at Thammasat University to inspire you to
study there. I think you should add a paragraph about your future career, how it
relates to business. At the end, you should explain why BBA TU would be better than
BBA in the other institutions.

Ms. Orana meenongwha advised, I havent seen your passion in your personal
statement yet. You should think about what is your real passion is and how it is
related to BBA program. You should delete the paragraph about facilities in the
faculty because it is not directly to you. There are still some grammatical errors and
mistakes in the usage of punctuation.

23 May 2017
I asked Ms. Orana for checking my final personal statement. This is rewrote
papers that she suggested me to change in some sentences.

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 25 May 2017
I was interviewed by Mrs. Katie Callahan for the second time. This interview
will tell how much I improve from the first interview. Mrs. Katie asked me to
introduce myself and let me tell what my personal statement about by asking deeply
in the next few questions. She said that she can saw my enthusiasm when I was
talking about myself and Thammasat university.

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