How To Set Goals For Your Best Year Ever

While you may have set some goals for 2018, you don’t think they’re really going to happen do you? I mean, really.  The one’s you set last year didn’t stick either…or did they.

When you set goals for this year it’s easy to get hung up on the one’s that didn’t come true from last year.  Dwelling on this fact for too long can even cause a fair bit of “beatyourselfupedness.”  But I can guarantee you that when you look back on last year you will see…something positive.  And probably a lot positive if you give yourself some time.


Rarely do people keep a really good accounting of all that went right in the last year.  Using an app like WinStreak can help you do that.  Or just writing little wins in your calendar can help.  But if you haven’t done that it may take you a bit to look back through the year and see all that went right, versus what you missed.

A goal I’ve had for a long time is to weigh 172 pounds which was what I weighed when I competed in the Olympics.  It’s a number that’s been in my head for a long time and yet I tend to sabotage myself when I reach 185 pounds.  The most I ever weighed was 208 when I was bobsledding!

So I wrote it down again for this year.  “I am light and alive at 172!” says the goal.  And yet when I wrote it down AGAIN for 2017, it kind of bummed me out.  “Sure, yeah.  You’ll make THAT happen.”  But as I sat with that thought for a while I realized that what was getting me down was this thought, “Can I lose that much weight?”

By looking back on this past year I realized I CAN lose that weight.  By using the Withings App on my phone and a Smart Scale that I picked up in the Apple store, I could see that earlier this year my weight crept up to 202 lbs!  And today I weigh 187.  That’s fifteen pounds!

So I could look back and get bummed and beat myself up and think, “You missed your goal again you idiot.”  By looking back I could see that I am fully capable of losing 15 pounds.  I did it before and I can do it again.  And guess what losing fifteen pounds again means…I’d weigh 172!

If this sounds familiar, it’s time to have a look at all of the good things that happened last year BEFORE you set the goals for this year.  Doing an annual review of all the good things that happened to you last year is critical to help you create momentum for the year ahead. Some people will tell you that it’s not good to look at the past.  “The past is past!” they will say.  But I disagree. By doing a quick review you can make adjustments to move forward.  That’s what great athletes do and that’s what you can do too.

Create Your WinStreak List For Last Year

I teach my coaching clients to create a WinStreak list for the year.  Ideally, you’ve been adding wins to your calendar, but if not…here’s a list of Trigger Quesetions to help you remember the wins you had this year.

  • What projects did you finish this past year?
  • What new projects did you think about to finish this year?
  • What projects did you complete for others?
  • What fun events did you go to or create this past year?
  • What were some of the cool things you did with your family this year?
  • What were some improvements you made in your home?
  • What were some cool leisure activities you took part in this past year?
  • What were some improvements you made in your health?
  • What were some personal development achievements you made?
  • What are some new clothes you purchased?
  • If you have pets…what were some fun things you did with your pet(s) this year?
  • What were some new things you learned this past year?
  • What good things happened in any of the relationships you have? Family? Friends? Coworkers?
  • What else can you think of?

Reduce “Goal Getting Molasses”

When you have negative thoughts about your goals from the past, it creates a very sluggish feeling to creating new goals for this year.  By using this technique to pull all the good out of last year it will give you momentum heading into this year.  By being grateful and happy about what you have achieved your more likely to be positive looking forward to new goals this coming year.  Even the tough ones!

Set Goals In All Areas Of Your Life

Like a bicycle wheel your life needs to have some sort of balance.  It’s ok to spend time focusing on your big goals for a while but not at the expense of other areas of your life.  For example, it’s ok to start that new business but if you leave your relatiionships for too long they may fall apart.  Same holds true for your health.  So it’s important to set goals in all areas of your life and not neglect any one area for too long.

Here are 7 areas of your life that I want you to set goals in:

1. Set Goals For Your Health and Fitness

Your ability to reach all of your goals starts with a health and happy YOU!.  There is no shortage of information to help you set goals to improve your health and fitness in 2018.  As I mentioned above, my goal is to weigh 172 pounds by March 28.  What’s yours?

2. Set Goals For Recreation

It may seem odd to start your goal setting with how many days you’re going to take off, but as Dan Sullivan of Strategic Coach tells us, you have to have free days.  How much time are you going to take off from your work and your career?  Where will you go?  What will you do?  And with who?

3. Set Goals For Your Relationships

A recent study revealed that being married was no longer a recipe to being healthier or happier than being single.  But we can all agree that having someone to hang out with and do fun things with helps make our work life that much more purposeful.  Think of the ways you can improve your relationships with your friends, family or significant others.

4. Set Goals For Your Work and Career

These goals will be tied to your financial goals, but possibly not.  What goals are you looking to achieve this year?  A promotion?  A raise?  Recognition?  What projects related to your work and your career are you looking to complete this year?

5. Set Goals For Your Financial Life

Many of my clients are looking to get their financial house in order.  How much do you want to make in 2018?  Do you need to create a side hustle to reach your goals?  Take some time to get a solid picture of your financial situation and set goals to improve it.

6. Set Personal Goals

While you’re looking to achieve all of these great things in your life, it’s easy to forget about…you!  What do you want to do this year just because you want to do it?  What do you want to learn about yourself?  Maybe you want to learn to play an instrument or a second language.  It’s easy with Smartphones in our pockets do learn something cool.  I’m looking to learn how to play the Ukulele. How about you?

Set One Big Hairy Audacious Goal (BHAG)

Once you’ve set goals in all areas of your life, there is usually one big goal that by achieving that one goal a bunch of other goals will fall into place behind it.  We call it the B-HAG.  It’s big.  It might even scare you.  But you know that once it’s done, then a lot of really great things will start to happen.

Tell me in the comments below, what is one big goal you’d like to achieve in 2018.  It doesn’t have to be your BHAG, but if you want to share it go right ahead.  Remember, all of your goals are possible.

To recap, take a look at everything you accomplished this past year.  Give yourself a pat on the back no matter how big or small they may seem to you.  Then go ahead and set goals for 2018 in all areas of your life.  And finally, what’s that Big Hairy Audacious Goal you’ve been sitting on.  The one you know if you made it come true would make things extraordinary.





Why You Procrastinate

Why You Procrastinate

Why You Procrastinate

When it comes to procrastination you can either beat yourself up about it or realize that everyone procrastinates.  Here’s why.

[00:00:00] Hey guys it’s Jonathan and welcome. Listen today I want to talk about why we procrastinate.We All

We All Procrastinate

[00:00:08] First thing is that we all procrastinate. OK, everybody does. The truth is that if you the only way you don’t procrastinate is if you don’t have any goals you don’t have any ambition to be or do or have more than what you have now. If you think about it, if you wiped out anything every you every ambition you ever had you wouldn’t be procrastinating. You just be kind of hanging out. Right. You wouldn’t have much of a life. But the truth is, is that anybody who has a goal to be more do more have more, they have aspirations. They’re going to now have to prioritize what it is they want to do. Right.

Even The Most Productive People Are Procrastinators

[00:00:49] So what happens is some of the most productive people I know are procrastinators. And what happens is we tend to look at those people whether you see them online you see them on TV or read a book about them like you think like, wow those guys are amazing they must never procrastinate. The truth is, everybody procrastinates, and what happens is we get in these funks where we think, if only I knew their secret, then I would be better. And that’s not really the case because they don’t have necessarily a secret. They’re dealing with their own procrastination as well.

You Lack Clarity

[00:01:24] The number one cause of procrastination is lack of clarity. If you think about it, if you have this goal, this thing you want to accomplish and you’re putting it off. Really. The reason you’re putting it off is because you are not clear on either the outcome., or the process with which to make that goal happen. Right, so you put it off a little bit. Let’s think about something that most people deal with it’s like you know they want to workout or they want to lose some weight. And they know there’s this thing that they shouldn’t be eating but they’re eating it anyway. And what happens is that that they’re not fully clear on what it is that this thing that they’re eating is causing them. Either that you know like for me I love having a Pepsi or love having a Coke. It’s just my it’s my that it makes me feel good it brings back all these memories and a lot of times procrastination is just that it’s a stress reliever. It’s something that you know that by not doing it or by doing something that’s keeping the goal from happening, it makes us feel good. It may relieve stress or it may be something we’re just putting off because we’re not fully clear about what this what this doing or not doing is causing us. If you’re clear about your outcome there’s very rarely procrastination. Because when you’re clear, you’re excited. You’re excited about this thing that’s about to happen. You’re about to do. And so you you do it because you’ve got so much clarity that this thing that you’re supposed to be doing trumps all these other things that you think you should be doing. Right.

When You’re Not Clear Things Move To Second Place

[00:03:09] When you’re not clear, that thing that you should be doing is now below all these other things. You may be cleaning the house. You may be doing the laundry. You may be watching the movie. You maybe turning on the TV on instead of doing that thing you want to do because right now that thing that you’re unclear of is at the bottom of the pile.

You Always Have a Really Good Reason To Procrastinate

[00:03:28] And the crazy thing about it is that you always have a really good reason to procrastinate. Right you always have a really good reason. When you think about it because you’re not doing it, for a reason. And the trick is you have to become clear as to what that reason is. OK. Now this takes some time. It takes some thinking it takes some introspection is like OK wait a second, what am I unclear about? Why am I putting this off? Why am I doing these other things on top of or in front of that thing that I really think I should be doing? And that is the key word it’s “should”. Procrastination comes around “shoulds”. I should be mowing the lawn. I should be working out. I should be spending more time with my significant other. I should be sending that e-mail to that person I’ve been thinking about for a while. I should be. You name it. Whatever’s behind a “should” is that thing that you’re not fully clear on. So take some time and get clear. Get clear about what it is you want. Get clear about what it is you don’t want. Right?

Make a Don’t Want List To Get Clear

[00:04:41] Because sometimes having our don’t want list is just as powerful as having our do want list. But just remember this. Everybody procrastinates. Everybody who has goals and ambitions procrastinates. We tend to compare our inside, to somebody else’s outside. Right? You can read about Richard Branson who’s a billionaire and has all these companies and think MY GOD. Richard Branson never procrastinates! You know what, he does. Right. And some of the most successful people that I know procrastinate. Business owners, athletes, they put off all the time! A lot of athletes I grew up with, you know, they’re working out, then they need they know they should be at the gym, but they’d rather sit on the couch. So everybody procrastinates. Don’t beat yourself up over it and just find out what’s behind your “shoulds”. Make a list of things that you’re…become aware of what you’re putting off and then develop some courage to take action on those things. And we’ll talk about courage in other video.

Share This With Someone Who Needs To Hear It

[00:05:43] Thanks for watching. If this helps you. All right. You know somebody who needs to hear it. Please share this with them. I would appreciate it. They would appreciate you doing that as well. And I’ll see you next week. Cheers.

3 Tips For Managing Time and Feeling Better

3 Tips For Managing Time and Feeling Better

As an Olympic athlete in a timed event I know one very important thing about a ticking clock…

It won’t stop ticking.

Time is like grabbing water.  The harder you squeeze it the more it slips away.  And while people like to think they can “manage” time, they can’t.  They can only “manage” what they do within that time.

Back in the 1990’s Stephen Covey got us all to think that we could drastically manage our time.  With A tasks and B tasks and C tasks, etc. we were taught that if we just put the days tasks into nice little To-do lists that we’d be fine.

We weren’t.

And while it’s nice to think that we can manage time we really can only manage ourselves and what it is we do with our time.

Frustration comes when time slips by and we haven’t really completed anything that we feel is valuable to the goals we feel we should be achieving.

So how do we make sure we’re achieving what it is we truly want?

Decide What It is You Truly Want To Achieve:

You may have a big project you are completing for your J-O-B but what you really want to be doing is feeding starving children in Africa.  That’s fine.  But don’t confuse your achievement goal at work with the achievement goal that is truly in your heart.  If you ignore that for too long you’ll end up with all sorts of issues from chronic pain to colitis.

Complete a Brain Dump of Everything That Is On Your Mind:

Part of what makes us feel so stressed and scattered and not “in the moment” is a feeling that we are forgetting something.  When everything you have to do from picking up your kids after school to organizing your garage is pulling at you attention, it leads to feelings of incompleteness and when you feel incomplete you feel stress.

I keep a Google Doc on my phone that syncs with…well…everything, that is called 1 Brain Dump.  It’s first on the list and when I think of something I need to be, do, or have, it goes on that list for later processing into an appropriate project.  This way I never lose an idea and I never feel like I have some open loop hanging somewhere.  Getting it all out of your head and onto a list that you trust is one way to get a picture of everything that’s on your mind.

Choose One Thing To Take Action On That Helps Fulfill Step #1

We will not go into great detail here about how to organize the list you created in Step #2, but for now you should see something on your list that jumps out at you that you should do…right now.

Do THAT thing.

Because if you don’t do THAT thing you’ll feel incomplete.  It will nag and pull at your psyche until it’s done.  You know you should do it.  You’ll feel better once you do it.  And doing that ONE thing will make you feel…better.

It’s the beginning of something great, and it’s the beginning of managing what you DO within the time that you have.

Start Now

You will only feel good about the time you have to manage when you start managing what you do in the time you have.

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