SAY ni DOK | Mga bagay na dapat tandaan sa pag set ng goal para sa 2026 - video Dailymotion

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Transcript

00:00Malapit na po ang pag-tapos ng taong 2025

00:02at marami na rin po sa atin na nagsisimula na mag-plano para sa 2026

00:07kung anong goals ang gusto po nating tanda.

00:10Pero mahalagang tandaan ang goal setting ay hindi lang paggawa ng listahan.

00:14Kailangan din itong naka-ankla sa tamang mindset, motivation at sa pangalaga ng ating mental health.

00:19Kaya ngayong araw, makakasama po natin si Dr. Joan May Perez-Ripriyal

00:23para magbigay ng practical na gabay kung paano mag-set ng realistic

00:27at sustainable goals sa papalapit na year 2026.

00:31Dr. Joan, welcome back sa Rising China, Galilinas.

00:34Happy New Year, Ma'am Diane, Sir Audrey, at sa lahat na nakikinig at nanonood,

00:37Happy New Year sa lahat.

00:39Goal setting for 2026, bakit mo ba makalagay itong pagsaset natin ng goals?

00:43Yes, very important to set goals because ito ang nagbibigay sa atin ng motivation,

00:49ng direction, focus, kung ano ang gusto natin for ourselves,

00:54kung ano yung mga priority areas na we can work on

00:57para bibigyan tayo ng sense of purpose at meaning para sa pagdating ng 2026.

01:04Para hindi tayo medyo kalat or sabog or vague.

01:07Sometimes kasi mga goals natin medyo vague,

01:09hindihan alam kung anong gusto natin mangyari.

01:11Okay, so once we write it down at magsiset tayo ng goals natin for 2026,

01:16ay mas claro siya, there's clarity, direction, focus,

01:21at nagbibigay ito ng sense of motivation and purpose sa atin.

01:26Well, Ms. Dr. Rano, madaling mag-set ng goals,

01:29kwentuhan lang naman yan eh.

01:30Pero yung realistic ba, yung making it happen?

01:34Yes.

01:35So, paano po ito?

01:36Very important yun, Sir Audrey.

01:38Kasi what we need to do talaga is set realistic goals,

01:42which are attainable, na?

01:44At talagang sana ay, with a proper mindset,

01:47ay ito ay i-manage natin ang ating expectations.

01:51Expectations natin, very important.

01:53Kasi sometimes pag sobrang vague or malaki ang goals natin,

01:57parang sometimes kung hindi ito natupad

01:59or may mga challenges along the way,

02:01pag hindi na ma-manage ang expectations natin,

02:04maaari tayong malungkot or ma-discourage.

02:07So, it's very important na we manage expectations,

02:10set realistic goals, mga achievable goals, attainable goals,

02:14at take it lang one step at a time.

02:16Hindi naman kailangan na, kailangan matapos ka agad to, no?

02:20I mean, we always take it small steps,

02:23lead to a bigger na goal later on.

02:26So, maganda also if we set mga specific tasks.

02:31Specific, meaning, we focus on what we need to do

02:34here, today, now.

02:36Specific lang because lahat ito mag-a-add up naman later on

02:40sa ating the bigger goal in mind.

02:43Okay, nabanggit ni Doc Joan yung,

02:45hindi masyadwag na kong vague yung mga goals mo.

02:48Kailangan specific.

02:49Ano bang example ng mga specific goals?

02:51Kasi minsan, pagsaset pa lang ng goal, hirap na.

02:55Yes.

02:55For example, usually ito yung pag-January, no?

02:58Kasi medyo napahalimbawa, medyo napadami yung kain.

03:02Usually, ang goal kaagad is to lose weight.

03:05For example, vague yun.

03:07Okay.

03:07Kasi lose weight is general yun.

03:09So, for example, we can make it specific.

03:11Halimbawa, ang goal at yun is one pound a month, for example.

03:15Para it's also realistic.

03:17Okay.

03:18Kasi kung magsasatay ka agad na 10 kilos sa January,

03:20so medyo frustrated pa kung hindi mo ma-achieve yun.

03:25So, specific and attainable siya.

03:28Kailangan also, meron siyang time element na we manage our time well.

03:34Time-bound siya.

03:35So, halimbawa, in one month, ito yung goal ko.

03:38Kahit na sobrang ano siya, no?

03:40Actually, in goals, wala tayong tinatawag na small goals or big goals.

03:44All of this, kung ano man ang nakayanan natin, are all achievements already.

03:48So, halimbawa, in one month, one pound,

03:51suppose we carry that out the whole year,

03:54di ba laki na rin yun, di ba?

03:55It adds up later on.

03:57Ito sa akin na personal, last year, or this year,

04:00apat yung goals.

04:01Yes.

04:02Naggawa ko yung tatlo.

04:03Pero dahil sa tatlo pa lang naubos na yung oras mo,

04:06yung isa hindi mo nagawa.

04:07So, yung management.

04:09Hindi, di tumisang nahihirapan ng tao.

04:11Ano pong ma-advise mo doon?

04:12Kaya time management is very important.

04:14But, Sir Audrey, sa mga pag-aaral,

04:16na sa science behind it,

04:18ang recommendation is stick to three.

04:22Ah, ganun, three goals.

04:23Stick to three.

04:24Kasi pag sobra namang marami,

04:26maaaring we lose focus.

04:28Yun yung sinasabi nila na

04:30instead of we are,

04:31ang energy natin,

04:33ang ating focus is

04:34naka, ano tayo eh,

04:36may direction talaga per goal.

04:38Kung sobrang dami naman,

04:39it becomes vague.

04:41Also na,

04:41kasi, di ba,

04:43yun ang difference ng mindful,

04:45take it one goal,

04:46one task at a time,

04:47versus mindful,

04:49na F-U-L-L,

04:50punong-puno.

04:50Ang ating isip,

04:51marami tayong gustong gawin,

04:53maraming gustong matapos,

04:54and in the end,

04:55baka sa sobrang madami,

04:56is nawawala tayo sa focus.

04:58Kaya,

04:58limit your goal.

04:59Siguro,

05:00ang sa mga pag-aaral,

05:01three is good.

05:03Yung prioritize din natin,

05:04kung ano ba yung top three,

05:06na hopefully,

05:07ito ay naayon din sa ating,

05:09aligned ha,

05:10sa ating values,

05:11na yung hindi tayo nananapak

05:12na ibang tao,

05:13para lang ma-attain natin

05:14ang ating goal.

05:16That's a no-no.

05:17Of course,

05:18always for ourselves siya.

05:20At huwag tayo magpa-pressure

05:22na ang goal natin

05:22is because,

05:23dictated by other people.

05:26And,

05:26kailangan also,

05:27na kung merong mga obstacles,

05:30may mga challenges,

05:33mindfulness,

05:34and ang ating brain also,

05:35has that power na i-reframe.

05:37Meaning,

05:38reframe is to,

05:39look at it na,

05:40from another perspective.

05:41Maaring hindi siya na-achieve,

05:43kasi may mga challenges.

05:46Then,

05:47hindi ibig sabihin nun,

05:47failure yun.

05:48Kasi wala namang failure.

05:50No failure sa ating pag-set ng goals.

05:53Baka it's a redirection.

05:55Or, siguro,

05:55tingnan natin yung mga blocks,

05:57ano ang mga possible na mga causes

05:59kung bakit hindi natin na-achieve.

06:02And,

06:02we learn.

06:03Yun naman na important eh,

06:04we learn from mga obstacles,

06:07challenges natin

06:08in pursuing our goals.

06:10So,

06:11ibig sabihin.

06:11Tsaka,

06:11three naman yung na-achieve mo,

06:12three out of four.

06:13Actually,

06:14kung tatlo lang,

06:14three out of three,

06:15perfect na rin.

06:16Maganda sana yung kitans

06:17at number four eh.

06:19Sayang eh.

06:19Pero yun,

06:20tama si doktora,

06:22kung sakaling,

06:23umu-consider yun as failure.

06:25No.

06:25At this,

06:26charge the experience,

06:27may natutunan ka pa rin doon.

06:28Kung hindi mo nagtagumpa

06:29yung goal mong yun.

06:30Yes, yes.

06:31Always yun.

06:32Ang perception dapat natin,

06:34nating goal,

06:35kung hindi man ito natupad

06:36or nangyari is,

06:38it's an opportunity to learn.

06:40Kasi,

06:40at the end of the day,

06:42growth pa rin siya,

06:43nagdadagdag sa ating growth

06:44bilang isang individual,

06:46both personally,

06:47professionally.

06:48Siguro,

06:49reflect tayo,

06:50ay,

06:50siguro,

06:51may pattern kasi ako

06:52na lagi akong,

06:53ah,

06:53may,

06:53kitang natin yung mga patterns

06:55na,

06:55ng behavior natin,

06:56ah,

06:56may pattern kasi

06:57na hindi ako nagsistick sa ganito

06:58or napapressure lang.

07:00So, ah,

07:00kailangan mas aware tayo.

07:02Awareness is very important.

07:04Ano kayong posibleng dahilan

07:05kung bakit hindi natin na-fulfill

07:08or natapos

07:08sa isang goal.

07:10But,

07:10we learn from that

07:11and we grow.

07:13Yun naman important,

07:14learn and grow

07:15from the experience.

07:16Okay.

07:17Habang ito si Dr. Jonah,

07:19parang napaisip ako,

07:20ano kaya ang mga specific goals ko?

07:22Three specific goals

07:23for 2026.

07:25Kasi parang ito na rin

07:25sa sabi natin

07:26New Year's resolution,

07:27di ba?

07:27Ah, mga goal mo in life

07:29for the next year.

07:30Ikaw ba, Audrey?

07:31Kahit on top of your mind,

07:33one or two New Year's resolution.

07:35Okay.

07:36Specific dapat.

07:37Yung hindi ko natupad

07:39last year,

07:40dapat magawa ko ngayon.

07:41Which is?

07:43Franchise na isang restaurant.

07:44Oh, okay.

07:45Kaya dapat may timeline din ito.

07:47Business siya.

07:48The next six months,

07:49ganyan.

07:49Business.

07:50And then,

07:50yung karekwento ko sa iyo

07:51kagabi,

07:51yung first art exhibit

07:53sa March.

07:54Something like that.

07:55Ang ganda ng goals niya.

07:56May time niya na sa March

07:58tapos within the next six months.

08:01I love it.

08:01Ganun dapat.

08:02Kasi kapag hindi mo lalagyan

08:03ng timeline,

08:05parang mong kwentuhan lang siya.

08:07Yes.

08:08Relax ka eh.

08:08Ang sinasabi nga nila yung mga

08:10nagtatagumpay na tao,

08:11yung laging under pressure,

08:12laging nagmamadali,

08:13laging kailangan matapos

08:14kagad yung task or yung goal.

08:16Dalawa yun actually,

08:17Sir Audrey.

08:17Pag ikaw ay yung

08:18the type of person ka

08:20na impulsive,

08:22huwag naman maging impulsive.

08:24Kasi baka,

08:24bigyan mo ng time

08:25to really think about it.

08:27Kasi baka naman

08:28sa sobrang pagiging impulsive natin,

08:30mali-mali

08:31ang ating decision.

08:32Pero pag tayo naman

08:33ang person na medyo

08:34take it slow,

08:35medyo may pagkaano lang,

08:37chill, relax,

08:38baka kailangan naman din natin

08:39put the timeline in place

08:41para mas klaro sa atin

08:43kung ano nga ba

08:44yung ating mga

08:45kailangan na small tasks

08:46to pursue

08:47over the year.

08:49May mga tao kasi na

08:51nag-work sa akin na na

08:52yung may konting pressure eh.

08:54Ako, malapit na yung

08:55sinet kong schedule.

08:56Kailangan mag-awak na.

08:58Ikaw, ikaw, doon yan?

08:59Ako?

09:00Three, yeah?

09:01Uh, di ba ako nakaka-haist?

09:03Sabi nga ni Dok,

09:03magmadali eh.

09:05Kailangan ko pa mag-reflect.

09:07Pwede mag-reflect, yes.

09:09Para maset ko

09:09specific goals ko

09:11for 2026.

09:12Pero siguro

09:12tatargeting ko

09:13something about health,

09:14mental health also,

09:17tsaka spiritual yan.

09:18Siguro in different

09:19sector of my life,

09:20isusulat ko yan

09:21para mas ma-achieve natin

09:22for the next year.

09:23Ay, tama yun, Ma'am Dayan.

09:24Writing about it

09:26also helps us

09:27achieve it

09:28kasi mas concrete siya

09:29pag nakasulat

09:30at nakikita natin.

09:31Parang there's a sense

09:32of accountability

09:33to it.

09:34Yung ibang may vision board

09:35pati ba doon?

09:36Yes, oo,

09:37so maganda yun

09:38na we write it down.

09:39Well, thank you,

09:40Dr. Joan

09:41May Peres Referral

09:43sa pagbahagi po sa amin

09:44ng mga

09:45mga ayos na

09:46at magandang pagpaplano

09:47para sa 2026.

09:49Thank you, Ma'am Dayan,

09:50Sir Audrey,

09:51and Happy New Year

09:52sa laman.

09:52Happy New Year!

09:52More power

09:53sa 2026

09:54for Rise and Shine

09:55Philippines.

09:56Salamat po,

09:56and to you also.

SAY ni DOK | Mga bagay na dapat tandaan sa pag set ng goal para sa 2026

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