Changes

for achieving something? How did it happen? What was the outcome?

disrupts your plans?

improve it?

Take firm action = act decisively
Seek help/assistance = ask for help
Quit whining = stop complaining
Forge ahead = move forward, make progress
Stand ready to setbacks = be prepared for failures

your socks up or you go from strength to strength?

(continuous) or completed. The perfect aspect is used to describe events earlier than some other time in the past, present or future. In general we use continuous tenses to say how long an action is performed for, and simple tenses to show how many times an action is done:
 I've been baking for hours in preparation for the family reunion. So far, I've made three cakes.

actions that happened at an unspecified point in the past:
Have you visited your grandparents' hometown?
actions or states that began in the past and continue up to the present (often with for and since):
I've had this photo of my aunt for over twenty years.
- an experience with ever, never, already, just and yet: We've never discovered who took the photo. 

situations or actions that began in the past and are still in progress (often with for and since). The emphasis is on the duration of the activity.
This painting has been hanging in my bedroom since I inherited it from my grandfather.
an action that has happened repeatedly in the past and that is still happening now:
He's been making Russian dolls to sell in his shop.
- a very recent action which has either just finished or which has just been interrupted. PPC introduces a reason or explanation: You're covered in flour. Have you been cooking?