Goal Setting

So you have a health and fitness goal and want to know how to achieve it. Awesome!

Before I take you through my steps of higher probability as I like to call them, let me share a few interesting facts about goal setting.

According to 18 Facts About Goals and Their Achievement 92% of New Years goals fail by January 15th. Pretty scary or off-putting right?

Here’s a few more.

  • Only 3 out of every 100 adults write down their goals on paper.
  • People with written goals are 50% more likely to achieve than people without goals.
  • The act of writing a goal down is a very powerful motivator.
  • Most gurus agree goals should be carried around with you all the time.

Ok so already you might have seen some valuable points to why you have failed in the past. Read on to get a detailed step by step approach.

But stop!

Firstly pat yourself on the back or give yourself a high five for taking the time out to go searching for a solution to your goal. Your goal must be something special to you!

Step 1.

Define your goal.

Clearly define what it is you want for yourself.

Be specific and be selfish if you need to.

How much?
By when?
How long?
Is it realistic?
Invest some time to think about what is REALLY IMPORTANT to YOU.
Go sit under a tree. Go into the ocean. Sit in a Sauna. Meditate. Find a way to calm the mind and visualise what you want.
What do you value?
What could this goal achieve?
Could this goal become a bridge to your next goal?
Your lifelong dream?
This the most important step!
Get clear. Be patient. Visualise it.

Step 2.

Is it big enough?

Now that you’ve defined your goal and you’ve been very specific and measured.

I want you to check to see if it’s big enough?

It needs to scare you a little.

It has to excite you and seem unreasonable all at the same time.

SO, what is it? Changed your mind?

Did you suddenly want the goal you originally were thinking about but were too fearful to pick. Felt you couldn’t achieve it? Doesn’t seem possible?


Pick it!

You’re not aiming at achieving it tomorrow so don’t stress 🙂

Once you have your BIG goal we’ll move onto the following steps of how you’re going to move closer to it. There is a specific reason to pick something huge but I’ll tell you later.

So you don’t freak out too much. It’s not meant to be impossible or prevent you from getting started.

As Christopher Bergland from Psychology Today says. “make sure that you remain flexible within the structure of your daily routine.” “You want to create habits that don’t box you in, but keep you prolific.”

Step 3.

Write it down.

Ok you’ve come this far.

I hope you’ve been taking notes!

If not, this is the time.

Seriously, by this I mean to reach your goal you need to write it (them) down.

Somewhere, anywhere, in multiple places.

On your whiteboard, bedroom mirror, screen saver, inside your wallet, recurring event in your calendar, on the fridge, hallway hologram that appears as you walk in? Ok the last one might not be possible yet but imagine the person to create that!

“Just the act of writing down your dreams and goals ignites an entirely new dimension of consciousness, ideas and productivity to the powerhouse that is your subconscious mind. This simple act also opens your subconscious to “seeing” opportunities that simply can’t be observed if you’re tied up with THINKING about your goals.” The Huffington Post, -a Study by Dr. Gail Matthews, psychology professor at the Dominican University in California, who recently studied the art and science of goal setting.

If you write down your goals you are way more likely to achieve it!
It’s not just a great idea it physiologically beneficial!

Step 4.

Plan a strategy.

If you have a goal you’ll need various things to achieve it.

So invest some time to write down what you’ll need.

You might need to reverse engineer it.

Start at the goal and work your way backwards.

Brainstorm all the things you’ll need to get your goal.

Now start to line them up in order.

Like a map.

Once you have your map you can then ask yourself questions like,

How much time will each step take?
What will I need?
How much will I need?
Who will help me?
When do I want to achieve this?
When do I start?

The good news is YOU’VE ALREADY STARTED! You’re already goal setting.

Research, talk to people, ask questions, do the math, share your goal, ask for help early.

Everything you do will help you discover how you will get to your goal.

Small steps each and every day.

Work out what you can realistically do each day that will head you in the right direction.

“Strategy without tactics is the slowest route to victory, tactics without strategy is the noise before defeat.” —Sun Tsu, Ancient Chinese Military strategist

Step 5.

Review your Strategy.

Your strategic map is meant to be flexible and by no means a perfect strategy. You should be well into the thought process and would have written down your goals.

Now it’s time to review it.

Ask yourself,

How’s everything going?

Did you accomplish more while researching your goals?
Are you achieving any results?

Did you get the answers you were hoping for?

Are you ready to give up already?

Have you missed some steps?

Did you underestimate what it would take?

Did you under budget?

If you answered yes to these then great!!

You are achieving in your goal.

Part of the process is discovering how! And part of this process is failure.

Like a fitness test. Who’s done a beep test? Of course you’re meant to fail so you know where you’re at. Now you know what the next level is.

“You can’t see the top of the top stair from the bottom. You’re going to have to climb!”

Stay positive and keep climbing!

Step 6.

Choose it. Own it.

Think back to that moment you went “oh, crap, that’s going to be difficult!”, and then the feeling it gave you when you thought about the possibility of it coming true!
How did you feel? …

You have a flexible strategy that you plan on reviewing regularly.
It’s your strategy. You can change the direction any time you want.
You hopefully organised a support framework as part of your mapping.
You are continuously discovering new tactics.
You are building habits daily.
So what’s holding you back?

From Intuitive vs. Rational thinking.
“As human beings, we have two amazing gifts – the ability to think rationally and the ability to think intuitively. When I reflect on these two forms of thought, I come to the conclusion that rational and intuitive thinking are often in a state of conflict and are often misapplied.”

“I find that rational thinking is most appropriate when a life situation has presented all the facts and there is a clear understanding of the consequences…”

“Intuitive thinking is most appropriate when the consequences of our words and actions are unknown—there is nothing that the rational mind can grasp hold of because the result of our actions is unknowable.”

Can we ever realise the true consequences of our mission, journey or goal path? So it seems to me that once all the thinking, writing, planning, researching, asking for help, strategizing has been done it is the intuition that needs to kick in and just go for it?
Do you want to be stuck in rationalising forever or do you want to drift between rationale and intuition and get stuff done?
Choose it.
Own it.
Action it.
Review it.
Move forward!

“The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift”. Albert Einstein

Share this with anyone you know that could benefit from these steps. Go ahead and hit the Facebook link to the left.

Do not hesitate

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