create personal quality checklist that includes at least one goal that you would like to achieve over the duration of the week. Possible checklist items could include the following you do not need to use an item from this list unless it aligns with prosonal goals:

• No more than x minutes per day on social networking web sites
• No more than x hours of television per week
• Get up promptly - no snooze alarm
• Spend an average of x hours/week on job
• No more than one "junk food" snack per day
• Exercise in gym for at least one hour, three times per week
• Any other target goal that you would like to achieve

select one to three areas that you would like to track to help to accomplish your goal. As an example, if the goal is to lose weight, then might choose to track hours exercised per week and daily calorie intake. Failure to adhere to the standards that was set is considered a "defect". Use charts to plot and analyze results. review the data for the purposes of analysis and improvement. focus on a couple of the items from this checklist and create metrics on how to evaluate the ability to meet the goals for these items. write progress report that include the following

a)chart showing your personal quality checklist measurement

b) an analysis of your progress improvement made areas of deficiency what worked and what hasn't

c)action plan this consider adjustment that you like to make to further progress toward your goals