The AIMS Self-Reflection Questionnaire is a simple thinking exercise to break free from a goal-based approach to life and help you focus on your aims instead. AIMS stands for Aspiration, Implementation, Metacognition, and Success. You just need a pen and paper, a timer (for example on your phone), and about half an hour to complete it.
Sit down, open your notebook, and go through each of the sections by setting the indicated timer for each, with an optional 2-minute break in between each section to stretch your body. It may seem like a very short time, but it is more than enough to turn your intuitions into insights.
Go through the following questions, trying to answer from a place of embodied knowingness rather than thinking too long about each answer.
As a member of the Ness Labs learning community, you can download a pre-formatted workbook to go through these questions without being distracted. It also included detailed information about each question.
1. Aspiration (10 minutes)
To refocus on intrinsic motivation, the first section of the questionnaire encourages you to reconnect with your dreams.
• When you were a kid, what did you want to be when you grew up?
Think not only about the cool jobs that excited you, but also the kind of place where you wanted to live, the kind of friends you wanted to have, the kind of grown-up adventures you imagined.
• What experiences filled you with awe and wonder?
Whether it happened while traveling, reading a life-changing book, facing a humbling challenge, or maybe raising a child… Write down all the times in life when you experienced awe and wonder.
• What do you want to learn?
Don’t limit yourself based on your existing knowledge. What are topics you are curious about, languages you’d like to acquire, skills you’d like to have — writing, cooking, painting, dancing… — maybe even questions around your personal history?
• What are some past projects you enjoyed working on, including abandoned projects?
Whether these are professional or personal, whether you completed them or not, list all of the projects that brought you joy and a sense of flow.
• What excites you the most about the future?
It doesn’t matter if it’s next year or in twenty years. Think about new technologies, long-term projects, opportunities for personal growth, or events you would like to witness, and write down everything that makes you excited about the future.
2. Implementation (10 minutes)
The second part of the questionnaire is about the process of aiming towards your aspirations, when you forget about the outcome and enjoy the journey instead.
• What does an ideal day look like to you?
From the moment you wake up to the moment you go to bed, describe a perfect day — the activities you perform, the people you hang out with, the topics you discuss, the areas of knowledge you explore.
• What things would you like to say no to if you could?
Think about all of your obligations, experiences you would rather avoid, events that feel like wasted time.
• When do you feel most energized?
Consider whether it’s during a particular kind of task, during a specific time of the day or certain periods of the year, or when spending time with specific people.
• Who are the people you trust and you can count on to support you?
Make a list of all the people around you that would support you, whatever your aspirations in life. You can just write down their names, or also add a couple of words about why you trust them.
• What things would you do if you supported yourself unconditionally?
We are often our best enemy. Ask yourself what it would look like if you took care of yourself the same way you take care of the people you love the most, and in particular the habits, routines, and rituals you would implement.
3. Metacognition (5 minutes)
In the third part of the questionnaire, you will reflect on the ways you can avoid living your life on autopilot, how you can monitor your progress, and where to get the help you need when you feel stuck.
• What are your favorite modes of thinking?
Consider your go-to thinking tools when you face a problem. Maybe it’s talking (thinking out loud, bouncing ideas back and forth with someone), writing (making a list of questions, sharing a Twitter thread with your ideas), or visualizing (using a mind mapping software or doodling a quick diagram of your ideas).
• What are your self-reflection tools of choice?
There are many self-reflection tools, such as journaling, taking long walks, meditating, going through reflective prompts (like you’re doing now), performing weekly reviews, etc. Think about the ones you find most helpful and easiest to stick to.
• Where do you seek advice when you feel stuck?
Imagine that you’ve spent lots of time thinking about a problem and can’t find a solution, or that you’re not sure how to move forward, and consider who you would turn to for help. It could be a trusted friend, a coach, a mentor, a consultant, an online or in-person community, etc.
4. Success (5 minutes)
The last part draws on your answers to the questions in the previous sections. Looking at what you wrote in each corresponding section, complete the following sentences:
- In the future, I would like to…
- I will direct my time, energy and attention towards these aspirations by…
- I will reflect on my progress by…
- To me, success means…
That’s it. You have now completed the AIMS Self-Reflection Questionnaire. It’s a simple way to rethink your relationship with ambitions by focusing on the trajectory rather than the finish line. And it’s hopefully also a nice way to remember some of your past experiences and to get excited about the future.