When I was in training, I learned how to write a medical note using an acronym called the “SOAP” note. It is a way to organize your thoughts and help develop a diagnosis and a treatment plan for the patient. I find this thought process very helpful. So, I thought why not apply this to my patients’ lifestyle?
Let’s start with some introduction to discuss what this is all about.
During the new year, almost everyone I know makes a New Year’s resolution. It could be about health, job, finance, relationship, faith, or having a child. And as many of us experience, these new year’s resolutions do not all result in fruition. This is a common part of life with its successes and challenges.
However, what if someone makes this New Year’s resolution on a regular basis with realistic assessments and goals? How would this look?
S.O.A.P
Letter “S” means subjective.
This is a story of your own feeling or first assessment of how you think you are doing? How am I doing?
For example:
I feel tired and I don’t have the energy to exercise.
Letter “O” means objective.
This is an observation based assessment. Often this is done by someone other than you but you can also be observant to yourself and make an assessment. The way I would ask yourself is, how am I really doing?
For example:
I am tired because I went to bed late last night. I slept 5 hrs vs. 7 hrs which is my usual sleep. I have been slow in my motions and thinking the whole day. But I do not feel sick and my body does not feel weak. My husband told me today that I looked tired because I was up “all night” watching online show episodes.
I am tired because I have not been sleeping well past few weeks. My mom passed away 7 months ago and my wife thinks I am depressed.
I am tired because I am doing too many things. I have too many responsibilities after work and I don’t have much time to rest or exercise or prepare healthy meals.
Letter “A” means assessment.
This is where you make a final decision on what is actually going on based on your feeling and observations or other’s observations. How am I really, REALLY doing?
For example:
I am tired because I did not get enough sleep.
I am tired because I am grieving my loss.
I am tired because I am not prioritizing my time well.
Letter “P” means plan. This is the actionable decision with what, why, when, how questions answered. What am I going to do about it?
For example:
During the weekdays, I am going to avoid prolonged entertainment at night so I can get enough sleep.
I am going to talk to my wife and my doctor about my struggles lately.
I am going to stop signing up for new activities and stop two evening activities per week. I could rest and exercise more and take better care of my health.
In Summary:
Subjective (S):
How am I doing?
Objective (O):
How am I really doing?
Assessment (A):
How am I really, REALLY doing?
Plan (P):
What am I going to do about it?
Now let’s apply this S.O.A.P to your day as a whole person: physically, emotionally, mentally, intellectually, relationally/socially, financially, vocationally, spiritually, etc.
Physically
S: I think I have been exercising here and there.
O: I have been sporadic with my exercise and I have not been consistent.
A: My body is not as fit as it used to be and it needs regular consistent exercise.
P: On Wed, Sat and Sun, I could go for a 20 minute walk before breakfast. I could start it this morning.
Emotionally
S: I feel very drained.
O: I have been going nonstop with my teenage daughter’s needs who recently was bullied at the school.
A: I have been emotionally drained with my daughter’s challenges at school.
P: I could benefit to talk to my friend who had similar experiences with her son and get her perspective and encouragement. My daughter would benefit with some professional help and I am going to make an appointment with her physician.
Mentally
S: I feel so on the edge!
O: I have been feeling worried about everything especially on things that did not happen.
A: I may have some anxiety going on.
P: I am going to write about my concerns, fears, and circumstances and see if there is anything I can do to make any difference. If not, I need to stop worrying! I am also going to make an appointment with my doctor if I have any medical issues causing this.
Intellectually
S: I feel like I need a break after my work. I am going to watch some TV when I get home.
O: I have been watching TV for 3 hrs after work every weekday.
A: My mind would benefit with something different than TV every evening.
P: I enjoy classical music. Instead of watching TV to relax, I could listen to some classical music or read about the composers. Oh, I want to learn about Mozart’s life tonight!
Relationally/Socially
S: I feel a little distant from my family.
O: I have been focusing a lot on my own career and hobbies. I spend about 2 evenings per week with my family to have dinner with them.
A: My family needs me and I need to nurture my family better. I want to be closer to them.
P: I am not able to cancel already scheduled events but I could end 2 nights early per week to spend quality time with my family. So I could at least have 4 evenings/week of quality time with my family.
Financially
S: I feel like I live paycheck to paycheck.
O: I buy coffee every morning, $6 per morning x 5 days x 4 weeks = $120.
A: I am spending more money than I thought in buying morning coffee. I could save extra bucks if I make coffee at home every morning.
P: I could spend $40 on coffee beans every 4 weeks and save $80 every 4 weeks. That is almost $1000 per year. I could save that!
Vocationally
S: I don’t like my job.
O: I actually like what I do but I cannot really keep up with the bills with my current salary.
A: I feel stressed because my current job that I enjoy is not paying me enough.
P: I need to find a new job or I need to ask for a raise.
Spiritually
S: I am a new Christian but I feel like I am not practicing a Christian life.
O: I don’t really know how to get to know what it means to be a Christian but I am not seeking for any guidance.
A: I want to live a Christian life and I want to get some help on this.
P: While drinking my morning coffee, let me spend 10 minute asking the question and read 5 verses from the Bible starting from Book of John. Then, I could pray about what I read. Let’s me also email my pastor about this and ask if we can set up a time to meet for coffee.
Final Thought
You can apply this daily one topic at a time or multiple topics at a time: https://doctorjoy.com/wp-content/uploads/2026/07/SOAP-handout.pdf (Handout for you to write your thoughts and goals using the SOAP concept.)
You can choose to focus on one topic per day. There are days life is busy. Give yourself a permission to take a day off, that is ok. And restart again the next day.
The goal is not guilt or having a ritual without a meaningful motivation. You are the one and only person in this world. Your life is valuable with a purpose even when you don’t feel like this is true. So you have the responsibility to take excellent care of yourself. You are worth it!
I would encourage you to start somewhere, just one step at a time.
Because small changes can lead to an accomplishment much bigger than your first step:
One less soda per day can lead to 10 lb weight loss in 1 year.
One 20 minute walk can lead to a 26.2 miles marathon completion.
One new book per season can lead to a wealth of new knowledge in 10 years.
You are a whole person. Care and nurture for yourself as a whole person.
