stick to goals


Do you want to make a one-time thing into a habit? Like instead of showing up to that yoga class once a year, you go 4 times a week? Or instead of waking up late everyday rushing out of bed, you wake up energized right on time everyday? Last week we talked about the power of habit change and how transforming your habits can change your life. Today, we’re going a step further to learn the 4 simple ways we can actually build new habits so we can create transformation in our life like never before. Lets get into it!

1: Create a Process Instead of a Goal

Goals are great but in order to create real transformation in any area of our lives we need to make sure that we not only set a goal but more importantly create a process that will help us actually get to that goal. When we set a goal we can spend a lifetime trying to achieve it if we don’t also set up a process and plan for ourselves to move forward towards it. A goal is just a goal but when we create a process behind that goal, it becomes your reality. Here’s an example. You can set a goal that you want to lose 50 pounds and tell yourself this goal everyday but unless you know what daily steps you are going to take to move towards that goal you are setting yourself up for a lifetime of chasing it. Lets try something now: Do you know what your bigger goal is? Great! Now think about what daily habits and behaviors would actually lead to you achieving that goal? Narrow down 1-2 habits that would help you get closer to your bigger goal everyday and your on your way to creating a process for transformation! An example of this if your trying to lose 50 lbs would be 1) Drink 10 glasses of water a day + 2) Move/Exercise for 20 minutes a day! Your process doesn’t have to be big and fancy. Instead start small and slowly add in more healthy habits once you feel you got the first 2 down! Creating a process guarantees progress!

2: Create A Bigger ‘Why’ For Yourself

Setting new goals is great, but we also need to get clear on WHY you want to reach that goal. Without a bigger why, consistent and long lasting change is near impossible but when we have a clear reason for doing what we are doing we begin to behave different and naturally adopt different habits. Having a bigger why is like adding emotion to your goals and to your new habits. Think of your bigger why as your reminder and tool for you to stick to your new healthy habits and lifestyle. Every time you feel yourself slowly slipping or falling off, use your bigger why as a reminder to bring you back into balance. Your bigger why is usually attached to something bigger than yourself. Maybe this is your family, your career, your life purpose etc. Here’s some examples. “I want to get healthier because I want to be able to run around and play soccer with my kids” or “I want to get more confident so I can finally get that dream job” whatever it may be, your bigger why allows you to take action towards your goals and stick to your new habits because now you have a bigger reason for doing it. Your bigger why is something you can look at everyday, its something that gets you excited to jump out of bed in the morning and get after your day!

3: Start to Tell Yourself A New Empowering Story

The stories we tell ourselves matter. Whether we know it or not, we tell ourselves stories everyday. Stories about who we are, what we are capable of, what our limits are and more. These stories become our beliefs and we begin to believe that they are the truth of who we are. Some of the stories we tell ourselves are empowering but a lot of them are dis-empowering. Here’s some examples of the types of stories we tell ourselves “I am just not a motivated person” or “It’s just too hard for me to lose weight because I love food too much” or “I would never be able to achieve that goal because I’m just not a committed person”. When we tell ourselves dis-empowering stories like this everyday, it becomes near impossible to make any changes because we constantly feel defeated by our thoughts and we limit ourselves before we even try! The good news is that they are just stories we have made up and told ourselves and the cool thing is, we can change them! At any point in our life we can decide that we are going to change our story and when we change the stories that we tell ourselves everyday we change our entire world. We stop holding ourselves back. We no longer tell ourselves that we cannot do it because we haven’t done it in the past, instead we remind ourselves how capable we truly are of creating a different future. So get clear right now about what stories you’ve been telling yourself about why you cannot achieve your goal. What stories may you need to let go of and replace with better more empowering ones?

4. Work With a Coach or Mentor

What’s one thing you know you could be doing right now that would make a huge positive difference in your life? I bet you can list at least 10 different things! We often know what we should be doing but without accountability we often don’t do it! This is why seeking a mentor or coach will help you get to where you want to be much quicker. Making change is hard and it’s even harder when you’re doing it all on your own. If you’re serious about transformation and creating new healthy habits, consider hiring someone who can take the guess work out and show you the way! A coach can help you get clear on your goals and create an action plan on how you can move forward towards them. A coach can also help you see what may be holding you back and keeping you stuck. Having someone support you, hold you accountable and cheer you on can make all the difference in your transformation! If your looking for a coach to help you transform your health book your free 15 min Transformation Session with me here! In the session we’ll uncover exactly whats holding you back from creating the transformation and change you want to create in your life & create a plan of action to completely transform your health and habits starting today!


So which of these 4 simple ways will you be trying out?

Your action step this week is to choose 1 of the 4 ways above and get started on your transformation today!

Sticking to your goals can feel like an uphill battle and often when we fall off track we think it’s because we are just lacking motivation. What if I told you that you don’t actually need motivation to stick to your goals and actually achieve them? We spend so much time waiting for motivation and we blame ourselves when it doesn’t come. We believe that motivation is something we need all day everyday and when we see someone who is seemingly very successful, we give them credit for being so motivated. But here’s a secret. Motivation is fleeting and it’s not something that is constantly around. Motivation is great and when its with us we feel unstoppable! But we shouldn’t wait everyday for motivation to come so we can take action because we’d be waiting forever! Here are 3 really simple ways to make sure that your goals become a reality even without motivation!

Let’s get into it!

Break Your Big Goals Down Into Small Habits

First we need to break our bigger goals down into small bite sized habits! When we have a big goal it can seem really scary and even downright impossible to achieve. Say you want to lose 50 pounds. That may sound big and scary! But if we break that big goal down into small daily habits, all of a sudden our goal becomes a lot more achievable in our brains!

Maybe a small habit for you would look like drinking 10 glasses of water a day and exercising 3 times a week for 30 minutes per session! That it something that is highly achievable and you know that if you keep up that daily habit, you will eventually reach your big goal!

Make Your Goal Measurable and Realistic

Secondly, we want to make sure that the goals we set are both measurable and realistic for us! Heres an example. We can set a goal that we want to get fit but we never know when we have actually reached that goal! Because being fit looks different for everyone and there is no way we can accurately measure wether we have reached that goal or not. Heres an example of a measurable goal: “I want to be able to do 10 pushups in the next 30 days”. Now that is something that is both measurable and realistic! Once 30 days rolls around you can test yourself and if you have achieved your goal you can celebrate yourself!

When we set goals that are not measurable then we never know when we have achieved them or not and that could lead to us falling off or getting uninspired! So let’s set measurable goals so we can celebrate ourselves when we achieve them!

Know Why Your Doing It

When we have a bigger why for doing something, its like adding extra emotion to our goal. Our bigger why is something we can refer to everyday. Our bigger why is usually attached to something bigger than ourselves. Our families, our careers, our dreams etc. Heres an example.”I want to get fit because I want to be able to run around with my grandkids after school” or “I want to gain more confidence so I can finally apply for that job or start that dream business”

When we have a bigger why for doing something it becomes so much easier for us to show up for ourselves everyday because we have a bigger reason for doing it! So now it’s your turn to decide, why do you have the goals you have?

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Write down your bigger goal and break it down into 3 daily habits that you can commit to for the next 4 weeks!