Do you ever feel like you’re not making progress with your EFT tapping? Or that you’re not sure where to start with your practice?

Setting goals and tracking your progress can help you stay motivated and focused, and ultimately maximize your results. In this blog post, we’ll go over some tips on how to use goal setting and progress tracking to enhance your EFT tapping practice.

Setting SMART Goals for EFT Tapping

The first step in using goal setting to improve your EFT tapping practice is to set SMART goals. SMART stands for Specific, Measurable, Attainable, Relevant, and Time-bound. This means your goals should be clear and specific, measurable, achievable, relevant to your overall EFT practice, and have a deadline.

Some examples of SMART goals for EFT Tapping:

• Within the next 30 days, I aim to significantly decrease my stress and anxiety levels and reduce my SUDS score by 5 points (i.e. from 8 to 3) through a daily tapping practice every morning
• Over the next 21 days, I will establish a daily tapping routine before bed to improve the quality of my sleep. I will monitor my progress by rating my sleep quality on a 1-10 scale each day and observe how it improves with consistent tapping
• Within the next 14 days, I will work towards increasing my self-confidence for a social event by reducing my SUDS score for self-doubt by 5 points. I will track my score every day to see how my SUDS is decreasing and make adjustments to my practice as necessary to achieve this goal

These three goals are specific, measurable, and time-bound, making them effective for tracking progress and maximizing your EFT tapping results.

Creating A New Tapping Habit

Creating a new habit can be a challenge, but it’s an essential step towards making EFT tapping a regular part of your daily routine. By setting goals and tracking your progress, you can make it easier to establish a new habit that sticks.

Start by setting a simple goal that aligns with your desired outcome. For example, if you’re new to EFT tapping, your goal might be to tap for 5 minutes every morning for 21 days. This goal is specific, measurable, attainable, relevant, and time-bound, making it a SMART goal.

Once you’ve established your goal, use a tracker or planner to check off each day you complete your tapping practice. This way, you’ll have a visual representation of your progress and be more motivated to continue. You can download our free EFT tapping planner to help you plan and track.

It’s important to remember that creating a new habit takes time and effort, but incorporating your EFT tapping practice into your daily routine can make it easier to establish and maintain. To help you integrate EFT into your life, try tapping at a specific time each day that works best for you. For instance, you could tap in the morning to start your day on the right foot, or tap before bedtime to help you wind down and prepare for a restful night’s sleep.

In addition to tapping at specific times, you can also tag your tapping onto other activities you do each day. For example, you can tap while waiting for your tea or coffee to brew, or while on a break at work. This can help you associate tapping with activities you already do regularly, making it easier to establish and maintain your new habit.

To make your new habit stick, make it enjoyable and rewarding. Find ways to make your tapping practice enjoyable, such as listening to relaxing music or using a calming essential oil. You can also reward yourself for completing your tapping practice, such as enjoying a healthy treat or taking a soothing bath.

Using A Tracker/Planner

As mentioned above, using a habit tracker or planner can be incredibly helpful for keeping track of your progress. It’s essential to find one that works for you, whether that’s a digital app or a physical planner. Our EFT tapping planner, which you can download for free, is designed to help you set your goals, monitor your SUDS (Subjective Units of Distress Scale), and reflect on your progress each week.

Tracking SUDS and Emotions

SUDS is a scale used to measure the intensity of an emotional or physical sensation. It’s a useful tool to track your progress in EFT tapping, as you can see how the intensity of the issue you’re tapping on changes over time. After tapping, record your SUDS level in your tracker or journal. You can also monitor your emotions before and after tapping to see how they shift throughout your practice.

Using Journaling to Monitor Emotions

In addition to monitoring your SUDS levels, incorporating journaling into your tapping practice can be an immensely valuable tool for tracking progress. Prior to tapping, take a few moments to document your current emotional state and any significant events in your life. After your tapping session, reflect on the changes you’ve experienced and the insights gained through the practice. This practice will assist you in identifying triggers and patterns, as well as highlighting areas that may require further focus. Regular monthly reflections on your progress will provide a sense of how far you have progressed. Additionally, enlisting a tapping partner to discuss the shifts you’re experiencing, brainstorm techniques for better results, and keep you accountable, can be highly beneficial.

Rewarding Yourself for Progress

Finally, it’s important to reward yourself for the progress you’ve made. Celebrate small victories along the way, whether it’s completing a tapping session or reaching a milestone in your goals. Rewards can be as simple as taking a break or treating yourself to something you enjoy. By acknowledging your progress and rewarding yourself, you’ll stay motivated and committed to your EFT tapping practice.

In conclusion, goal setting and progress tracking are powerful tools to help you maximize your EFT tapping results. Setting SMART goals, creating a new tapping habit, using a tracker/planner, tracking SUDS and emotions, journaling, and rewarding yourself for progress can all help you stay motivated and focused on your EFT journey.

Remember to be kind and patient with yourself, as progress takes time, but by using these techniques, you’ll be able to gradually overcome emotional and mental obstacles, reduce stress and anxiety, and experience a greater sense of emotional balance and well-being. As you continue to tap and track your progress, you may also notice improvements in your physical health, relationships, and overall quality of life. So keep tapping, stay committed to your goals, and celebrate each small victory along the way. With consistency and perseverance, you can achieve lasting positive change through the power of EFT.

Do you have any valuable tips on creating new habits, enhancing your tapping routine, and maintaining your progress? Your insights would be greatly appreciated – please share in the comments section below!