Read time: 5 mins

And just like that, we’re a quarter of the way through the year 🤯

Time flies when you’re having fun! But also when you’re stuck in the same routine, going through the motions. The start of spring is a great time to check in – are you on track with what you want from this year?

If it’s a HELL YES, well done you! 🙌

If it’s a no, don’t worry. There’s still time to seize 2023, IF you know how to set goals effectively 💡

Unfortunately, most women I speak to either have no tangible goals, or have the same ones on their list year in, year out. Either way, they’re left feeling frustrated with their lack of progress.

Why? 

They've got no system. 

You cannot expect to turn dreams into reality without learning to set goals effectively.

When I see women struggling to achieve their goals, they’re often making the same mistakes:

 🚫 They aren’t clear on their life values or vision

 🚫 Their goals don’t feel exciting or compelling 

 🚫 They’ve got a list of actions rather than outcomes 

 🚫 They’re setting goals that conflict with each other

 🚫 They’re trying to do too much at once

I've been there! I’m going to show you how to avoid these pitfalls and follow a better plan – step by step – using the system I developed for myself.

Note: If you’re not used to setting and tracking goals, this may feel like a lot – but don't worry, it's a skill that anyone can develop. Don't try and do it all in one go. Read through everything first, then set aside time to tackle it in manageable chunks.

Step 1: Get clear on your values first

Do you know what really matters to you? 

Most of us never stop to think about this. We chase things others (appear to) have – the career, the lifestyle, the body, the relationship, the belongings – because they feel more tangible, without ever really questioning if that’s what we truly want (and without considering the trade-off).

Chasing a goal that doesn’t align with your values is like pushing water uphill. And there’s nothing worse than achieving a goal only to realise that what you thought would make you happy didn’t.

So start by writing down the top 3-5 things you value most at this stage of your life (e.g. Family, Adventure, Stability, Health, Independence, Growth etc).

Tip: It helps to start with a brain dump of everything that comes to mind, then whittle it down.

Step 2: Look at your life as a whole 

You might have set yourself goals for your career or your finances, which is great. 

But no area of our life exists in isolation. So it’s important to be intentional about each area of our life that matters – particularly for those of us with health conditions or disabilities who have more on their plate and, often, less energy with which to do it all. 

Identify 3-5 areas of your life you want to work on that align with your values (e.g. career, physical health, mental fitness, finances, relationships). 

For each area, identify 1-3 goals you want to achieve within the next year – this gives you a general direction of travel. They should:

• Be written in the present or past tense, as if you’ve already achieved them – e.g. “I am”, “I have”.

• Be outcomes you want to achieve, not actions you will take (we’ll get to them later) – e.g. “Secured my first client”, “Increased my income to X”

• Feel exciting, challenging and outside your comfort zone, without sending you into blind panic.

• Be measurable – in that you should definitively know whether you’ve achieved it.

Step 3: Get specific on WHY it matters

Goals are designed to make you grow – so there will be times you feel uncomfortable or like giving up. This is where reasons come in.

For each area, write down the specific reasons why you want these outcomes. They should feel emotionally compelling, to help you dig deep when things get tough. 

If the answers you have aren’t resonating, keep asking “why” to each one until you get to the crux of what’s driving you (hint: it usually links back to your values). 

For example: 

Goal: “I’m promoted to Head of Department” 

Reason: “Because I want to progress in my career” (rational)

But why?

Reason: “Because I want financial stability for my family and to be a role model to my children” (emotional)

If you’re not getting anywhere, it’s worth asking yourself whether this goal is one you truly want. 

Tip: Keep your reasons visible as a reminder of what’s driving you. 

Step 4: Break them into 12 week sprints

Research suggests that ~12 weeks is the ideal timeframe for setting goals: long enough to make real progress; short enough to give you urgency. This personally works well for me and I like to set them at the start of each quarter – but you can start whenever you like. 

Take your annual goals and break them into smaller milestones (the same principles apply). You may need to prioritise a subset to focus on for that quarter. 

They can be a combination of:

• Achievement goals – a target that you hit (e.g. “I can comfortably do 3 sets of 10 bodyweight squats”) 

• Habit goals – that you repeat a set number of times per week (e.g. “I consistently strength train 3 times per week”)

Tip: Habit goals are great for sustainable lifestyle changes and areas that feel harder to measure, such as mental wellbeing. 

Step 5: Check in weekly and quarterly

Each week, look at your 12-week goals. Write down the actions you’ll take towards them and when – ideally, put them in your calendar (if a workout isn’t in my calendar, it’s not happening). 

Review last week’s actions and reflect on: 

🎉 What went well? Celebrating the small wins helps build momentum 

💡 What didn’t go to plan and how could you learn from that for next week?

✨ One thing you’re looking forward to next week

Do this same exercise at the end of the 12-week period. Then set your new 12-week goals, based on your annual ones and the progress you’ve made so far. 

Tip: You only need to look at your annual goals when it’s time to update your 12-week ones. 

Remember: progress, not perfection

Effective goal-setting is a skill that you can develop with a little guidance and practise.

If it feels easier, skip the annual goals and start with 12-week ones – just make sure they’re rooted in your values and represent your life as a whole. Just have a go, refine each time and find what works for you.

PS. Got a topic in mind that you’d love me to cover? Send me your suggestions here