Pick an umbrella word. A word that embraces how you want to feel, what you want to become. Your word is probably connected to what you’re struggling with right now. Find an umbrella word for your year, your quarter or even your month. Really try to understand how you’re really feeling. You shouldn’t be setting any goals w/o a clear why behind it. This helps clarify what goals you want to achieve and increases your motivation to do so.
Make life clarifying activities. These are essentially big brainstorm sessions that could become goals.
Start and Stop List: Make a timer for 30 mins and take two pages and write two lists. One with the things you want to start doing, and another with the things you want to stop and the branch out to ways you can start and stop those things.
The Antivision: An exercise where you try to picture what your life will look like in 3-5 years down if you don’t take any of the actions that you want to take. Then turn it around and try to figure out the ways you can prevent this vision from coming to life.
The Perfect Day Exercise: Write what your ideal day would look like. Your morning routine, the little details in your life that excite you to wake up early, how you feel going to bed at night, what you do for work, etc.
Brainstorm. What are you avoiding? What makes you feel good, and should you be doing it more? What goals could you accomplish that, having done that, would make everything else easier or unnecessary? These goals will either: (a) create more time in your life allowing you to work on your goals and making them easier or unnecessary; (b) give you more money, so you can spend it on more meaningful things (long-term); © creating more energy in your life, so you have more time for other goals.
Decide what goals you want to pursue. Have one most important goal and two mini goals. You don’t need to pursue all the goals you brainstormed - in fact, that is where most people fail when setting goals, because doing so is impossible and leads to failure. Give yourself 13 weeks or a quarter to achieve them. These goals are short-termed and, as such, help increase your motivation to achieve them. They also allow you to be flexible, since setting goals in January for a whole year could contribute to goals that in December no longer interest you (e.g. in January you decided to follow a Keto diet, but by December you’ve realized that intuitive eating is the best approach), so that’s why this time frame is perfect.
Q: How doable your goals realistically. If you put in the effort, will you be able to achieve them?
Q: How impactful is this goal? Will it matter in 3 years time?
Q: How challenged do you feel by your goal?
Measure these questions on a scale of 1-10.
Create an outcome vision. Get highly specific on how you want your outcome to look like. You shouldn’t be setting off to achieve your goals without having a clear idea of exactly what you want. What outcome is going to feel the best?
Detach yourself from the outcome. Focus more on the process of achieving your goal, on how you want to feel as your achieving your goal. Outline the present activities you want to focus on.
Creating a plan. What often looks like resistance, is actually a lack of clarity. Make clear what are the step by step actions you need to take next. This, however, does not need to happen once, but constantly, as re-clarifying your plan and next step actions is essential to continuing to take action. Firstly,
Map out the habits that will help bring your goals to life.
Map out the next action steps. Time creates fuzziness, so make sure you update it so it feels tuned to what you are right now and what you want to achieve.
Make clear what are the next few steps you need to take, not every single step. The point of a plan is to be helpful, and over-planning without action is not contributing to the achievement of the goals you set yourself.
Plan until you feel clarity. Then revisit it a few weeks or months afterwards when you need more clarity.
Staying consistent with your goals. This is the most difficult point of this list. Most people have no difficulty clarifying their action steps or planning how they want to achieve their goals. But the hard part is continuing to stay consistent even when it’s been a long time since you created your plan.
Have an accountability partner: Find someone who holds you accountable, either on an online community, paying for a coach or by asking a friend. You meet every week, see how your goals are tracking and,
Do a weekly check-in: Ask yourself how you did in the last week and how you can improve. Don’t focus on failures of will-power since it only leads to shame and prevents you from trying to find solutions that actually work. A weekly check-in should simply be a time of self-compassion and curiosity, that’s it. Ask yourself why something isn’t working, if there’s something holding you back or what you could to differently to improve. We often don’t look at all the possibilities that exist simply because we don’t look enough. There’s always another possibility, you just need to keep looking. Experimentation is essential to goals.
Daily or weekly plan with your goals in mind: If you aren’t planning out your weeks with to-do’s related to your goals, time blocking with chunks of time dedicated to working on your goals, they aren’t getting done. Write your goals daily, so you don’t forget them and remind yourself on why you’re taking these action steps.
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