Go for the Goals! How to Set Goals That Feel Good | Lisa Shawcroft | Skillshare

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Go for the Goals! How to Set Goals That Feel Good

teacher avatar Lisa Shawcroft

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

8 Lessons (31m)
    • 1. Introduction

    • 2. Class Project

    • 3. With Feeling

    • 4. Activity: Peak Moment Visualization

    • 5. Visualize This

    • 6. Feel Good Goals

    • 7. Ok Smarty Pants

    • 8. Wrap up

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About This Class


Most of us have a gap between where we are + where we want to be in life – whether that gap is small or HUGE! Knowing how to set goals- properly! - can help us bridge that gap, because goals can form a little staircase to help us get from point A to point B. This class is meant to be relatable and applicable to goals of all shapes and sizes and for all types of people. I take my work seriously but never myself too seriously. We’ll have fun and help you learn to set goals like a champ!

No matter what you’re working on which skill you’re looking to learn next, having clear-cut and tangible goals can help you stay on track and get sh!t done. This class will help you become a master at creating goals that focus on how you want to FEEL. Because focusing on feelings is the key to setting the right goals - and when you set the right goals, it’s easier to achieve them!

 WHO is this class for:

  • Anyone struggling to create or stick to their goals
  • Anyone with a specific goal in mind
  • Anyone who wants to make a change but isn’t exactly sure what that is


WHY is this class useful?

Traditionally, we’re taught to focus on the outcomes when we’re setting goals: what we want to accomplish, how many pounds we want to lose, the job we want to land. However, what happens when we accomplish that task, lose those pounds, land that job but still feel unfulfilled, unhappy or otherwise underwhelmed?

This is why focusing first on what we want more of in life – in terms of emotions – is important when setting goals. How do we want to feel? Strong? Courageous? Admired? Capable? Determining what feeling we’re trying to get more of helps set the right goals, which in turn help us take the right steps to accomplish those goals.



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1. Introduction: Hi, I'm Lisa shock route and I'm your instructor for this class. I'm also a national board certified health and wellness coach and own a private practice working with clients on personal development and life coaching. That's all a fancy way of saying that I help people figure out what it is they want out of this crazy thing that we call life. And then help them set goals so that they can achieve that and get what they're really looking for. If that sounds like something you're into, you're in the right place with this course. Now, I designed this class for all skill levels so you don't have to have any experience with goal-setting to take this class or to be successful. But even seasoned pros can optimize their technique with this course. This class is great for anyone struggling to create or stick to their goals. Whether you're a hustling entrepreneur who knows exactly what it is you need to do or your Daydream or feeling unfulfilled. And knowing that there is something in your life you'd like to change, but maybe you're not exactly sure what that change is. This course has something for you throughout this class. I'll teach you why it's so important to figure out how you want to feel before you begin goal-setting, we'll focus on this idea of right off the bat. And you'll consider what you might want to start, stop, or continue doing to get what you really want out of life or a specific area of your life. You'll learn how to articulate how you want to feel in a vision statement, and then how to write goals that connect back to that statement. After that, we'll discuss smart goals to ensure you're setting goals you can actually achieve. And all the while, you'll be working on milestones that build towards your own vision statement and smart goals that will help you sharpen your skills so that by the end of this class, you'll be able to create them with confidence for whatever it is you're working on or want to focus on in the future before you move on to the next lesson and take some time to poke around in the resources and introduce yourself in the discussion board. And I'll see you in the next lesson. 2. Class Project: Your final project will be to write your own vision statement and a set of smart goals that will help you achieve that vision. If you're not sure what that means, that's okay, you will soon. Here's how this project will come together. In our next lesson, lesson 3, we'll go over a vision statements and then in our fourth module, guide you through a visualization activity that is meant to help you start thinking about your feelings specifically, which emotion she would like to feel more often. After that, you'll write your own vision statement. The next milestone will come after our lesson on goals. And you'll write goals that will help you fulfill the vision statement you wrote for your first milestone. And no on goals, you want to keep the number manageable, so I suggest 123, but do whatever feels right for you. Finally, we'll discuss smart goals and lesson number 7 and you'll rewrite your goals so they're in the smart format. Your final completed project will be a vision statement. And 1, 2, 3, smart goals that would help you achieve your vision statement. Here are some tips to help you get the most out of your class project. Take some time to really think through the milestones. Maybe step away and come back to them later with fresh eyes and a new perspective. Journal or take notes throughout the process and between lessons to see what comes up for you. You never know and inspiration will strike. Remember that there is no right or wrong here. Everything I'm teaching you is simply a guideline and ultimately it is process has to work for you. All of us from your vision statement to your goals is fluid. So continue to check in and revise as needed. Feelings change, goals, change, people change. So you are never tied to any of this. Be sure to check out the resources section. There's a PDF called a 100 feeling words. If you're ever stuck trying to name an emotion that you're feeling, you can always revisit the visualization exercise we're going to do in a couple of lessons if you need to get back in touch with the way that you're feeling or want to feel. And I'm also linking to a fantastic book called The Desire Map by Daniella port. She touches on a lot of the same concepts we're using in this course. Finally, be creative and have fun. This is all about goals at feel good. So you should feel good while creating them. Don't forget to share the work that you're doing in the class project gallery. I'm excited to see what everyone is working on the bonus points if you hang your vision statements somewhere in your house or in your office so that you can be reminded of a daily. I'll see you in the next lesson. 3. With Feeling : Now that you have an idea of what your final project is going to be, let's dive into the good stuff. I'm talking about the liens. In this video, we're going to discuss the importance of goals, how people usually set goals, and why I encourage my clients to begin with considering how they want to feel before they start thinking about goals whatsoever. When I talk about goals in this class, I mean a desired result or outcome you're looking to achieve. I'm going to use the terms feelings and emotions interchangeably. These can be really hard to articulate. But remember that feelings are usually described using adjectives instead of verbs. And you can always refer to a 100 feeling words and the resource section if you're struggling to name and emotion. So why are your goals so important? Anyway? Good question. Goals give us a direction. They help us take these big ideas or directional shifts that we want to make and distill them down into tangible steps. So some big chunky shifts that people might want to make. And we could, we could call them big chunky chefs or we can call them long-term goals are, and goals. But examples of those might be, I want to switch careers completely. I want to become the president of my company by age 50, I want to move to Tucson, Arizona. Those big things are big, sometimes nebulous ideas. Figuring out how to actually make those things happen is where goals come in. And so the way that people usually approach setting goals is to start with their desired outcome, right? What they want to achieve. So an example could be, I want a new job that earns $7 thousand more than my current one. Great, That's a goal. But if you only take one thing away from this class, I want it to be this, stops setting goals this way. So the way that I want you to start setting goals is to think about it as reverse engineering. The goal almost. So if you were to achieve your goal, how do you want that to feel? How do you imagine that to feel? That's where we're going to start. So that feeling is eventually going to become your vision statement, but we will get there in less than five. So taking the time to do this upfront, doing this work at the beginning helps us determine the right goals, the goals that feel good, even if we think we have the goal's already figured out. So for example, taking the time to figure out how we want our career, our job to help us feel whether that's more competent, powerful, fulfilled, can help us set the goals that allow us to actually make changes that accurately reflect our desires. So ask yourself, you know, how do I want to feel in my career? So maybe you ultimately want or need to find a job that does earn more money. But imagine, if you don't like your current job, and then you just go out and look for a job that makes more money without ever thinking about how you want your job to make you feel or helped you make you feel, or what you want out of that next job besides the salary. So you go out and you find a higher paying job. Great. But it turned out you hate your new job even more than you did your last. So yeah, you're making $7 thousand more a year, but it's not worth it, right? If you had taken the time to think about how you wanted your job to make you feel. So let's say fulfill by helping others challenged on a daily basis and competent. You could have found a higher paying job that helps you feel all those things. But now you're stuck in a job that you hate. So I preached this day in and day out to my clients, right. Start with the way that you want to feel. But because this is not the way that we are taught in general to set goals. I do sometimes get pushed back, but more often and not even those clients who come in and are like, look, I already know what my goals are. I know what I need to do. I find that once we dig into their feelings and figure out like how it is that they really want to feel. There's usually a shift in the goals that we end up working on. So if you are still on the fence about this way of goal setting, here is a real life example of why it is so important to start with how you want to feel before you just jump in on what you think you should do. I had a client who had a lifelong dream of being a particular clothing size. And before we met, they had actually undergone gastric bypass surgery in order to achieve that goal. And so we talked and they told me how much they wished. They had actually taken the time to think about how they wanted to feel and then decide what goals and specific steps they would take to achieve that goal rather than just getting the surgery. Because post-surgery, they were so unhappy. They had a horrible relationship with food and even their romantic relationship was suffering. This was somebody who loved food and a big part of their life had been preparing it for an eating it with their partner. And that was something they no longer found joy in. And so I feel like this is a great example that goes to show why it is so important to think about how you want to feel. Then take the time to decide what steps and goals you are going to take in order to achieve that feeling. In this lesson, we learned why it's so important to tune into how you want to feel. This is the foundation on which solid goals are laid. We will build off of this in later lessons in this class beginning with our lesson on vision statement. In the next lesson, we'll do an activity to help you start to think about how you want to feel. But before you move on to lesson 4, make sure you jot down any notes on emotions, ideas are any concepts that have popped up for you. I'll see you in the next class. 4. Activity: Peak Moment Visualization: Sometimes it's hard to figure out how we want to feel, let alone articulate it, which is exactly what you'll be doing after the next lesson. But this lesson is designed to help you with that. In just a moment, I'll be leading you through a three-minute guided visualization during which the only thing you need to do is be present. However, there are a few things to keep in mind. Pay attention to what you notice, smells, sights, and especially feelings, but don't try to force anything, just relax into it. If your intention is that your class project, we'll focus on a specific situation or part of your life. You can try to tailor the visualization as needed. For example, if you are focusing your class project on your professional life, think of a peak moment in your career. If you're concentrating on your health and wellness and think of a time you felt your healthiest are in the best shape of your life. One note here, you may be surprised at what comes up if your mind throws a peak moment at you that you weren't expecting, just go with it. Like I said earlier, there's no right or wrong. Find a comfortable position to let yourself relax and let go. You may choose to sit or lay down, close your eyes, or let your gaze soften on the image on your screen. Bring your attention to your breath. Begin to breathe in through your nose. Filling up your belly first and then your chess. And now exhale fully through your mouth. Gradually begin, slow your breathing, filling up and expanding more and more with each breath and emptying further with each exhale. Feel your body begin to relax, soften your face, and clench your jaw. Just be in this moment here. Continue to breathe just like this. And through your nose and out through your mouth. Now, let yourself traveled back to a peak moment in your life. Don't overthink it. Just go with the first moment that comes up. A time itself. Like sayings were really going well for you. Perhaps an extra special event, an important day, a moment where you felt like everything was just clicking. Spend some time in this moment. Notice what is happening. Take a deep breath in. What can you smell? Taste, hear, feel on your skin. What sensations are coming up? How does it feel here in this moment? Most importantly, how do you feel? Pay attention to any words that pop into your mind. As you watch this peak moment unfold. What else do you notice? What other Emotions reveal themselves? If you ask yourself why you are experiencing these feelings, can you hear an answer? When was the last time you felt this way? Take a deep breath in and take one last look around, noticing if there's anything you've missed. Taken any final details you'd like to remember about this moment? Exhale. Take three more deep breaths in into the knowns and then out through the mouth. Let your breathing gradually return to normal. And when you're ready, open your eyes and come back to this moment in the here and the now. Now, you can hit pause and take some time to record any thoughts, feelings, and sensations that came up for you during that visualization. Remember, you can return to this visualization and anytime you'd like for more inspiration throughout this class, we did this guided visualization to help you brainstorm feelings you want to feel more of. Of course, this isn't the only way you can brainstorm feelings, but lots of people find it helpful. You could also Journal, think about feelings you don't want to feel and then try to find the opposite feeling or anything that you find works for you. Of course, if you find a great way to get in touch with your feelings, feel free to share it on the discussion board. If you haven't already done so, make a list of feelings you want more of, will be using that list in our next lesson on vision statements. 5. Visualize This: Welcome back. I hope you took some time between lessons to reflect on rear feelings, make some notes on your visualization and generally ponder life. This lesson we'll piggyback on the last two. So in Lesson 3, we talked about why it's important to first determine how we want to feel and then set goals. And in today's lesson, we're going to delve into vision statements and the role they play in goal setting. A vision statement is the articulation of the feelings we want more of in our life. Remember that list of feelings you started keeping after the visualization. Get that out so you can use it in this lesson. So vision statements provide us with a direction for our goals to work towards their written in the present tense to help us envision ourselves as if we are already feeling the way we want to feel. And a quick note on feelings. They come in, they go so you're not going to magically arrive and a destination called happiness and then just stay there forever. And remember that your vision statement is just a target you are shooting for. Some people like to think of a vision statement as a personal mission statement. I like to think of a vision statement as a point on a compass, guiding us to where we want to be in life. My personal vision statement at the moment, remember, they can change, is I am fulfilled and my career and confident about the life choices, I make. Notice that although this is written in the present tense, your vision statement doesn't have to be how you feel in the present moment. Remember, your vision statement is aspirational rather than representative of your current state and your current emotions will change. Generally, vision statements are one to two sentences which include the following phrase, I M or I feel, followed by a feeling or feelings. Your vision statement should sound and feel like you use words and phrases that you would actually use in conversation or in writing, choose something that resonates with you. This will help you to remember it. If you want, you can hang it up somewhere in your house or at work or you'll see it daily. This will also help keep it top of mind. Remember back to the examples we discussed in lesson number 3. I want a job that allows me to feel competent, powerful, fulfilled becomes a vision statement of I am competent, powerful and fulfilled in my job, there are a few ways to start vision statements. If you have a goal you want to achieve, think about why, how are you hoping it will make you feel if you're unsure, spend some time thinking about that. You can also do an activity like the visualization we did to brainstorm feelings that you'd like to experience more often. Sometimes just talking about a peak moment with a friend or journaling will help spark something for you. If you want to focus on a specific situation or area of your life, for example, work or a project, It's easy to write a vision statement for just that segment of your life. Just think about how you would like that part of your life to look and feel. For example, how do I want my job to feel? How do I want to show up with my kids? You can add on accordingly to the formula for vision statements. To recap, vision statements are one to two sentence statements articulate how you want to feel short enough so you can remember them, britain in the present tense. And although they might be true for you now, they don't have to be. Their purpose is to give you something to work towards. Before moving on, take some time to review any notes you made after the visualization activity or reflect on how you felt, maybe some new feelings have popped up for you. If you're stuck, take a look at the 100 feeling words in the class resource section. This will help you with Project Milestone 1, writing your own vision statement that incorporates the feelings you felt or how you want to feel. Don't forget to post on the project board. Please complete this milestone before the next lesson, where we'll talk about how to write goals. See you there. 6. Feel Good Goals: Hello. By this point, you should have completed milestone one of the class project. If you haven't, I recommend you do so now as this lesson focuses on how to write goals that tied back to the feelings that you put in your vision statement. As we discussed in the last lesson, a vision statement is an articulation of how you want to feel, what you want more of out of life. Now that you've written your own personal vision statement, it's time to talk about how you figure out how you'll get there. And as you may have already guessed, based on the previous lessons in this class, your goals are the stepping stones to get you from where you are to where you want to be. So how do you know which goals to set? Here are some things to consider. What do you need to start or stop doing to get more of that feeling you're looking for. When was the last time you felt the way you want to feel? What were you doing? If you came into this class with a specific goal? Imagine you've completed it, how would that make you feel? Does that match your vision statement, if not, which needs to change? And how? Remember, goals don't have to be things you know, you can do perfectly. They're just here to give you something to aim towards. Let's see this in action. In the last lesson, I shared my personal vision statement. In order to set goals that connects me to this vision, I first find it helpful to break it down into the feeling adjectives. Then for each of those adjectives, I asked myself, what makes me feel this way? Other questions are used to help me create goals to connect me with my vision statement include what hinders this feeling? What would make me feel this way? Or what do I imagine would make me feel this way? By asking myself these questions and reviewing my vision statement, I'm able to come up with a set of goals that will help me feel fulfilled and competent. Notice that each of my goals ties back to an emotion reflected in my vision statement. So I think it's so important to note here that goals are about where we're aiming. And if you think about that bulls-eye, it's so great to hit that center, but getting close as awesome, two goals are keeping us on target. And this is where things are getting really juicy, right? We're taking the content of the vision statement that you wrote and you're figuring out what it looks like to act on that this work is all about progress towards an aspirational vision IRL. So hopefully you have a grasp on that. Now, Before you move on to lesson number 7, consider the questions posed in this module and write one to three goals that would help you fulfill your vision statement. So that's the next milestone in the class project. And when you're done with that, I will see you in the next lesson. 7. Ok Smarty Pants: All right, you're making great progress. Now by this point, you should have completed milestone 1 and 2 of the class project, which is to write your own vision statement and 123 goals. You'll need those completed for today's lesson, which focuses on smart goals. Some of you may already be familiar with the concept of smart goals, which are commonly used in business. Smart is an acronym. Sometimes the letters change, but generally it means specific. What exactly are you hoping to achieve measurable? How will you know when you've achieved it attainable with some work? Can you accomplish this realistic? Is this a reasonable goal and time-bound, give yourself a deadline. Smart goals were designed this way to improve the chances of actually achieving goals, which is what we want. So we are going to put our goals into this smart format. Let's see what it looks like to write a smart goal. Okay, So looking at my goals from the last lesson, we are going to put them into smart format. And can you see why these goals are not smart? So let's take a look at the smart versions. So we have rewritten my goals. And you will see for most of these the adjustment has simply been to add a deadline, making it time-bound. We made them a little bit more specific. Obviously there's some further editing I could do to make these smarter goals. But for our purposes, this is a great example of taking a basic goal and changing it into a smart goal. You will also notice that I wrote my goals in the future tense in complete statements. So part of making a goal time-bound is that you need to have a deadline, obviously, which should be in the future. Because if it's not in the future, begs the question. If it's really something you're working on. You can check if a goal you've written is smart by asking yourself the following questions. Can I tell exactly what it is that I want to do or achieve? Can I measure my progress or success? Can I actually achieve this with some effort? Do I have or can I find the time or resources needed to complete this goal? And finally, is there a deadline? If the answer to any of these questions is no, it's time to go back and rewrite your goal in smart format. In this lesson, we covered how to write specific, measurable, attainable, realistic, and time-bound goals, otherwise known as smart goals. We also learned why smart goals help keep us on track and the difference between a smart and a not so smart goal. Before you move on to the next and final lesson in this class, take a look at the goals you wrote in Milestone 2 of the class project. Ask yourself this mark, well, checklists and if any of your goals are not smart, it's time to rewrite them for Milestone 3. I'll see you in the last lesson. 8. Wrap up: And just like that, we find ourself in the last lesson of this class. So thank you so much for joining me. I hope that you learn something, had some fun and hopefully have a new perspective on the way that you will approach setting goals. Just a reminder, the skills that we went over in this class really do translate to most things in life. So whether you're working on professional goal, a personal goal, or you're just really feeling like your whole life needs a reset. The skills you learned in this class are applicable. Now when it comes to goals, remember that there is no reason to set a goal if you're going to feel the same or worse afterwards. So I highly encourage you to continue checking in to figure out how the heck you want to feel and then reverse engineering your goals to help you feel that way. Instead of using the traditional goal-setting method, which begins with doing something you should, regardless of if it feels good or not. Starting with that feeling, we can develop a vision statement. Vision statements articulate how we want to feel their aspirational and don't need to reflect our current state even though they're written in present tense. If you've ever used affirmations, it's the same idea. We use them in the present to fake it until we make it. After writing a vision statement based on what you want to get more of in life. Remember, feelings come and go. Focus on what makes you feel that way and what does not. This will help inform what the right goals are for you. Finally, when you know what you want to do, then you gotta make it smart. Focus on specific, measurable, attainable, realistic, time-bound goals for the best chance of success. So just like most skills, the more you practice, the better you'll get and the more ways you will find to use the skills we learned in this class. So maybe you have one vision statement for work, one vision statement for your family. Maybe you're revising your vision statement every month. Whatever you find works for you. Go for it, play around and see what sticks. Thanks again for going for the goals with me. And don't forget to share your final class project of your vision statement and your smart goals in the class gallery until next time.