1. Autonomy – Do I feel ownership?
☐ I have choice in how I work toward this goal.
☐ I frame it as “I get to,” not “I must.”
Prompt: What’s the way I’d like to approach this?
2. Competence – Do I feel capable?
☐ My tasks are broken into manageable steps.
☐ I receive feedback that builds my confidence.
Prompt: What small win could show me that I’m making progress?
3. Purpose – Do I know why it matters?
☐ This goal connects to my values or a bigger mission.
☐ I see how my effort impacts something beyond myself.
Prompt: How does this goal connect to what really matters to me?
4. Progress – Can I see forward momentum?
☐ My milestones are visible and achievable.
☐ I track and celebrate my progress.
Prompt: What’s one small step I could complete this week that would move me forward?
5. Connection – Do I feel supported?
☐ I have allies, mentors, or peers encouraging me.
☐ I can share my progress with others.
Prompt: Who could support me or hold me accountable along the way?
6. Fair Rewards – Do incentives feel affirming?
☐ Recognition feels meaningful and authentic.
☐ External rewards are balanced with my inner satisfaction.
Prompt: How do I want to celebrate when I hit this milestone?
7. Challenge/Flow – Is the difficulty level optimal?
☐ This goal stretches me just beyond my comfort zone.
☐ I’m avoiding both boredom and overwhelm.
Prompt: On a scale of 1–10, how challenging does this feel right now? What would move it closer to a 7?