Develop your own "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 your personal 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 reading 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 1 - 3 areas that you would like to track to help you accomplish your goal. As an example, if your goal is to lose weight, you might choose to track hours exercised per week and daily calorie intake. Failure to adhere to the standards that you set is considered a "defect". Use charts to plot and analyze results. Every week or two, review the data for the purposes of analysis and improvement. You might want to share your personal checklist items and goals with your a colleague, spouse, partner or friend. Have that person ask you about your progress every week or so. The focus is on improving, not being critical! show a progress report that includes the following: Chart(s) showing your personal quality checklist measurements An analysis of your progress: improvements made, areas of deficiency, what has worked and what hasn't Action plan for the remainder of the week to achieve desired results this should consider adjustments that you would like to make to further progress toward your goal(s)