Intellectual Wellness Activity

Setting goals is a major part of intellectual wellness because it is an effective way to challenge your intellect and creativity in discovering the best course of action to take in order to achieve your goals.

The following is a written blog of the above video with instructions on the activity.

There are several ideals to intellectual wellness, but we will be putting our energy into a single aspect today. Dr. Hill Hetler, co-founder of the National Wellness Institute, and creator of the Six Dimensions of Wellness, describes one of the ideals of wellness, stating:

“It is better to stretch and challenge our minds with intellectual and creative pursuits than to become self-satisfied and unproductive”

In other words, set goals for yourself so that you will remain dynamic in your pursuit of excellence, and be a productive contributor to the human race. We all have an idea of who we want to be and what we want to accomplish. The most successful way to attain our goals is to write them down and pursue them with diligence and tenacity. Dr. Gail Matthews, a professor of psychology at Dominican University, conducted a study in which 5 different groups of people were assessed on their success rate with their goal. Groups 1 and 2 wrote down their goals, Group 3 wrote down their goals and steps to achieving their goals, Group 4 did the same as group 3, but also shared their list of commitments to achieving their goal with a friend, and Group 5 did the same as Group 4, but also sent a weekly progress report to a friend. The most successful group was Group 5.

As Dr. Gail Matthews states,

“My study provides empirical evidence for the effectiveness of three coaching tools: accountability, commitment, and writing down one’s goals”.

Today, we are all going to start a journey to achieving our goals. I have put together an activity that will follow the results of Matthews’ research. My hope is that all of us will hold each other accountable by challenging each other to fulfill the commitments and goals we write down today.

Things you will need for this project:

Magnets or tacks
Transparent Jar
Magnet or Tack Board
Masking tape

Sit down in a quiet area and think about a goal you want to achieve. The goal can be for anything; health, education, business, career-oriented, family-oriented, something you are ready and willing to commit to. Make sure this goal is reasonable and can be accomplished. This goal should be your big goal, a long-term goal that will require sub-goals in order to achieve it.

Write this goal down in big letters. You will need to do this twice; one for your goal jar and one for your goal board. Next, write down the things you will need to do in order to accomplish this goal. Look at your list; these should be your short-term goals. Take each item and write it on a separate piece of paper, leaving space to list out the steps you will need to take in order to achieve it. Taking one short-term goal at a time, list out the steps required to accomplish it. These are your commitments.

Take one of your long-term goals and rubberband or tape it to the outside of your goal jar. Take the second piece of paper with your long-term goal and stick it to your magnet board (this can even be your refrigerator) or to your tack board. Place it in the center.

Fold up each of your short-term goals, taping them shut with masking tape. If your short-term goals need to be completed in a specific order, use numbered magnets, or place a number on each folded piece of paper. Tape a magnet to the top of each short-term goal. Place all of your goals in the jar. If you need to complete them in order, pull out your number 1 short-term goal. If you can complete the goals at random, put all of your short-term goals into the jar and select one at random. Place the short-term goal with your commitments on your board. This is now the goal you will focus on.

The final piece of this activity is accountability. This portion of the activity produced the most successful results in Dr. Gail Matthews’ study. Select a friend, a group, or a family member that you can update on your accomplishments. Select someone that will challenge you and follow up with you. You can use social media, email, phone calls, or face-to-face. If you do not feel comfortable sharing your goals with friends or family, I will make myself available to you. You can private message me on Facebook or Twitter, post comments on this blog post, post updates on my Facebook page, or email me. I would love to hear how you are doing and be part of your accountability process. I want all of us to succeed and avoid the ‘what ifs’. It is time to make our dreams realities, and we can all help each other with that. I look forward to seeing your progress as we continue along this journey together.


Gardner, Sarah. “Study Focuses on Strategies for Achieving Goals, Resolutions.” Dominican University of California. Dominican University of California, 2015. Web. 17 April 2016.

Hettler, Bill, MD. “The Six Dimensions of Wellness Model.” National Wellness Institute, Inc, 1976. Web. 17April 2016.