As you decide to improve your emotional resilience skills and move towards a happier, more optimistic outlook, it's a good idea to actually put a plan in writing. Take some time to write achievable, time-limited goals in the form of a contract with yourself. You may even want to share your plan with your partner or a close friend so that they can support and help you along the way.

Break your goals down into small, achievable steps that include the activity or behavior that is your goal. That way you know when you've made progress. For example, if your overall goal is to meet new people and develop a closer relationship with at least one, break that goal down in to smaller measurable steps such as:

• choosing a club or class to join and signing up
• introducing yourself to someone during a break or social time
• asking one or two people to lunch or some other casual event outside of the group setting

Reward yourself for each successive step towards your goal. Your reward may be a pat on the back for yourself (just making the call or signing up can be pretty exciting in and of itself sometimes) or sharing your victory with the friend or family member who is supporting you in your plan.

Breaking your larger goals into smaller achievable goals is the best way to successfully learn something new and make it a habit. Don't try to do everything at once or it becomes too overwhelming and you are more likely to give up before you even start. Select the area that is most important to you and work on that first.

Click below to find resources for where to learn more.