Goal Setting Masterclass | Time Management & Goals For Success | Felix Harder | Skillshare

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Goal Setting Masterclass | Time Management & Goals For Success

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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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

39 Lessons (2h 3m)
    • 1. Promo

    • 2. What you will learn

    • 3. Personal values introduction

    • 4. Why defining your values is important

    • 5. How to define your values

    • 6. What does your ideal life look like

    • 7. Goal setting theory introduction

    • 8. Why goal setting is important

    • 9. Biggest goal setting mistakes

    • 10. SMART goal setting

    • 11. HARD goal setting

    • 12. WOOP goal setting

    • 13. Stretch goals

    • 14. Setting your first goal introduction

    • 15. Why you should start with long term goals

    • 16. Setting your first long term goal

    • 17. Turning long term goals into short term goals

    • 18. Tracking your progress

    • 19. Your action plan introduction

    • 20. Creating your list of actions

    • 21. Setting a timeline

    • 22. Allocating resources effectively

    • 23. Creating habits introduction

    • 24. Habits explained

    • 25. Why habit building matters

    • 26. How to create a positive habit

    • 27. How to stack several habits

    • 28. Choosing the right triggers for your habits

    • 29. You habit sequence

    • 30. Accountability: How to create it

    • 31. Small daily goals for more success

    • 32. Advanced strategies introduction

    • 33. The success cycle

    • 34. Why new years resolutions don't work

    • 35. How to share your goals

    • 36. The 80/20 rule in goal setting

    • 37. Visualizations to reach your goals faster

    • 38. Creatine a vision board

    • 39. Affirmations for goals success

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About This Class

Learn How To Become An Goal Setting Expert & Coach, Work With Clients And Grow Your Life Coaching Business

This Goal Setting Masterclass is designed for anyone who wants to coach others about time management, personal or business goals and self improvement.

In this course, I will take you through the process of becoming a coach step by step. You will learn everything you need to know about the fundamentals of good coaching techniques and how to design an action plan for you or your clients. 

Researching and gathering all the knowledge you need to coach others takes a lot of time, so I created this course as a complete program to teach you everything there is to know about the 3 steps to becoming a great coach:

1. Learn about the theory of goal setting

2. Use proven strategies and techniques that are based on scientific research

3. Understand how to work with clients and apply these strategies in your coaching business

>>>Here Is What's Inside The Program<<<


  • Why Personal Values Are The Foundation Of Your Goals

  • How To Find Your Core Values


  • The 4 Biggest Goal Setting Mistakes & How To Avoid Them

  • The SMART Method

  • The HARD Method

  • The WOOP Method

  • THE SECRET: Stretch Goals


  • Why You Should Always Start With Long Term Goals

  • How To Set Long Term Goals

  • Turning Long Term Goals Into Short Term Goals


  • Why Your Action Plan Is Your Most Important Tool

  • How To Build Momentum

  • How To Create a Timeline & Milestones

  • How To Track Your Goals Correctly


  • Why Habits Are The True Secret To Success

  • How To Build Habits Fast

  • How To Stack Multiple Habits


  • Tony Robbins' Success Cycle Explained

  • Why New Year's Resolutions Don't Work & What To Do Instead

  • How To Work With An Accountability Buddy

  • How To Create A Vision Board

  • Affirmations & Visualization Techniques


  • SMART Goal Setting Cheat Sheet

  • General Goal Setting Template

  • Personal Value List (With 100+ Ideas)

  • The Mental Rehearsal Technique Explained (Step-By-Step)

This course will give youall the tools you need to help others achieve their goals,be it to be more successful, more productive or simply live a happier life. If you want to build up your online coaching business, be it online or in personit’s important you equip yourself with the knowledge of how to correctly work with your students and understanding their painpoints.

The life coaching course is designed to develop both your personal and professional life. That means it’s not just for professionals but also for beginners who want to improve their own (mental) health. You don’t have to have to be a coach / therapist / life coach or have any students yet.

All you need is an interest in the field to get started.

The program is made up of multiple downloadable worksheets, eBooks and other printable resources. If you sign up you get access to all of them so you can study anywhere and at any time

So If You Want To Coach Others And Make Goal Setting Your Career, This Is The Right Course For You

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to felix@nutritionandfitness.net

See full profile

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1. Promo: If you want to become a goal setting coach and learn everything there is to know about the art and science of effective goals, then this is the right course for you. Hi, my name is Felix Harder, and I'm a life and goal setting coach. In this course, I will take you through the process of becoming one yourself. You will learn everything you need to know about science based ways, offsetting good goals, creating an action plan and then following through researching and gathering all the knowledge you need to coach others takes a lot of time. So I created this course as a complete program to teach you everything there is to know about the job. First, you will learn about the theory of gold sitting. Next, we will talk about proven strategies and techniques that are based on scientific research, and lastly, I will show you how to work with clients and apply these strategies in your coaching business. Along the course, you will also learn things like the different goal setting models like smart girls, hard goals and woo goals, creating a foolproof action plan that makes the execution face as simple as possible. Building habits based on Charles do its famous sequence of trigger, habit and reward and how to use tools like vision boards or affirmations to put you or your client in the right mindset. My lessons will give you all the techniques and models you need to help others as a goal setting coach, life coach or general consultant. If you want to build up your coaching business, be it online or in person, it's important you equip yourself with the knowledge of how to correctly work with your clients and understanding their pain points. This course is designed to develop with your personal and professional life. That means it's not just for professionals, but also for beginners who want to improve themselves. You don't have to have any students yet, and all you need is an interest in the topic to get started. The program is made up of multiple downloadable worksheets, e books and other printable Resource is if you sign up, you get access to all of them so you can study anywhere and at any time I want to thank you for checking out my course. And if you liked it so far, make sure to watch the preview clips and read the description 2. What you will learn: hi and welcome to the program. I want to thank you for signing up and to make sure you get a good overview of what is waiting for you. Let me quickly go over the course structure and what you will learn off course goal setting as a huge field. So the real question is, where do we get started? I'm always a big fan off, starting with the abstract theory and then working your way towards more practical, everyday advice. That's also how I structured this course, which is why we will start by talking about your personal values. Most people start their goal setting journey without taking a look at where they are right now and what they actually value in life. But without a clear understanding of your values and principles, it's impossible to set goals. So to help you get to know yourself better or to get to know your client better. If you work as a coach, I will take you through the process of defining and discovering your core values. We will also do an exercise called the Ideal Life, where you try to imagine what your life would look like if you could design and completely from scratch. All this will help you get a better understanding of who you are and what you really want out of life. Based on that, I will then teach you the fundamental goal, saying theory. We will talk about concepts like smart girls, hard goals and woo goals. All these are different models that you should learn and understand. We will cover all of them in detail and also go over their strengths and weaknesses. At the end of Section two, I also included a lesson on an approach called Stretch Goals. I still remember the first time I heard about stretch goals, and it completely changed my life. So make sure you don't skip this lesson and instead pay close attention. After you learned the most important goal setting theory, it's time to come up with your first actual goal. This is where many beginners make a lot of mistakes. But don't worry. Not only will I guide you through the process step by step, but I actually reported a lesson on the most common goal setting mistakes, so you know what not to do. This section also includes a goal setting Cici and a template, which you can print out and use for yourself or with your client. Once you completed the goal setting process and came up with at least one long term goal and several short term goals, the fourth part covers the so called action plan. Your action plan is what will keep you from losing your drive and motivation when you encounter obstacles. It's a very powerful tool that breaks down each goal into actionable task. Based on a timeline that you can put into your calendar, it basically takes out that guesswork, So all you have to do is execute. Speaking of execution in Part five, you will learn how to reach your goals on autopilot with habits. Habits are rituals and behaviors that we perform automatically without thinking about them because they require virtually no willpower. They're extremely powerful and can turn even the laziest person into a productivity master . But the problem is that there's a right and many wrong ways of adopting new habits. I will teach you how to do this correctly and create habits that can truly turn your life around. And finally the last part of the course is about advanced full setting strategies and tips . I included lesson on Tony Robbins success cycle and how it works. A lesson on how to find the right accountability body and share your goals correctly because, believe it or not, there are certain things you should and certain things you shouldn't share with your accountability, buddy. And we will also talk about how to use visualization techniques and vision boards to keep yourself motivated and on track until you have reached double. Like I said before, this course also includes a bunch of workbooks and cheese cheese, so make sure you check out the resource section and take advantage of that. I wanted to make this not just a video course, but a complete personal development program that you can use to improve your life and get started today. 3. Personal values introduction: I want to start off the course with a topic that is fundamental for self improvement and being productive, your personal values. Now you might ask yourself, What do my personal values have to do with goal setting? Well, if you really think about it, they have everything to do with Gold, said Goal setting is all about finding a way to get what you want out of life, but without defining your own values first. How do you even know what you want? It's impossible, So to help you set a good foundation for the rest of the course, The very first thing we have to do is help you figure out what you value most in life. That's what this section is all about. I know that many people think of some intangible thing on this guy when they hear the word values. But believe it or not, there are proven strategies to finding them, and I want to share them with you. Now you will learn why values guide so much of our behavior, how to define them step by step, and I will also take you through a thought experiment where you envision your ideal life This type of self awareness is the most important step in any personal development process . It's all about getting to know yourself better and understanding why you think and behave as you do in later sections of the course. We will use all these insights along with your values and vision, to create effective goals that motivate you and help you get going off course. The same applies if you work with a client. Like I said before, I believe this is one of the most important sections of the course, so make sure you listen carefully and much. All the lessons let's begin. 4. Why defining your values is important: values are a fundamental part of us. They highlight what we stand for and represent our unique individual self. They guide our behavior and provide us with a personal code of conduct. When you live according to your personal values, you feel fulfilled. But when you don't, you feel incongruent and are more likely to escape into bad habits and regress into childish behavior. Unfortunately, most people never really thought about their own values, so there's no way for them to live. According to them. I still remember going through my first value discovery process. When I was 20 I was attending a coaching seminar devoted to the study of what motivates people. Personal values were a central theme off the event. One value that rose to the top of my list was health, physical health, fitness and vitality. Where and still are very important to me. I spent much of my childhood with various illnesses, and I saw how it affected my quality of life. That's why I committed myself in so much of my time to improving my health, both mentally and physically. Clarifying this value as a top priority shifted many things in my life. It not only influenced what I ate and drank, but even turned into a career and help me earn money. Doing what I love in fact today, I would say, defined my core values back then completely changed my life for the better Onley. Once I knew what I wanted from life, was I able to set goals and work towards them. But like I said before, most people have no idea what their fundamental values are. What's important to understand is that values exist whether you recognize them or not. But life could be much easier when you acknowledge your values and when you make plans and decisions that honor them. If you value family but have to work 60 hour weeks in your job, you will obviously feel stressed. And if you don't value competition but work in a highly competitive environment, will you ever like your job? Probably not in these types of situations, understand your values can really help. When you know your own values, you can use them to make decisions about how to live your life, and you can answer questions like What career should I choose? Should I start my own business? Should I focus on family or work should have followed tradition or go down a new path. So during the following lessons take the time to understand the real priorities in your life. That way you'll be able to determine the best direction for you and your life goals. 5. How to define your values: in this lesson, I want to show you how you can define and find your personal values step by step. Doing this is crucial for a clear direction in life and will help you set better goals later on. So let's get started. Step one is to start with a blank slate. To really get the most out of this exercise, you need to adopt the mindset of a beginner to give you access to your inner self, of which your conscious mind might be unaware. Take a deep breath and try to clear your mind. Remember that your conscious self doesn't have all the answers. You want to create a space for new insights, and that's only possible if you let go of your current problems. Negative experiences and worries step to highlight values you like For this. I want you to take a list of sample values and highlight the ones you like best. You can find a bunch of lists online or just use the one I provide in the resource section . Just make sure the list you have has more than a couple values because the more the better . Once you have the list in front of you read through it carefully and highlight any values that stand out to you. This can seem difficult at first, which is why I want to give you a few questions to ask yourself during the process. These questions will help guide you in the right direction. What were the most meaningful moments in your life? How did those moments come about, for example, through work with friends while traveling, etcetera. What were the most difficult moments in your life? Who or what help you get through them? What's most important in your life, So beyond your basic human needs? What must you have in your life to experience fulfillment? What motivates you to get up in the morning? Your family, your career. New experiences. Try as best as you can to answer these questions by using the valleys off the list in front of you. Step three is then to group your personal values. Once you have a list of between 20 and 40 values you like, group them as best as you can. Try to find related themes for categories that your values fall under. For example, values like accountability, responsibility and timeliness are all related or values like learning, growth and development also relate to each other. You want to find the underlying themes and your big lists to create a smaller list that is more easy to focus on. Step four. Determine your personal core values. Now comes the hard part. After completing Step three, you still may have a sizable list of values, but we need to drill down deeper to really find your core values. You're a few questions to help you get to the core values. What values are essential to your life? What valleys represent your primary way of being, what values are essential to supporting your inner self as you will see, the closer you get to your true values, the more of an emotional reaction you will feel. That's because they reflect your true in herself. Now, at this point, you will probably ask yourself how many core values you should end up with to a few, and you won't capture all of the dimensions of what makes you unique. Too many, and you'll forget them and can take advantage of them. While the optimal number of core values differs for each person, a good range seems to be between five and 10 values. Once you have a list of these core values, rank them in the order of importance. This is usually the most challenging part, but you can do this step in multiple sittings, so don't freak out about it. If you can't decide right now, after doing one round of ranking, put it aside and sleep on it. Revisit your ranking the next day and see how it sits with you. Then go through the process again. Step five right out your values. So far, we only looked at individual values, but not at the context behind them. You also want to ride out your values and two memorable phrases or sentences. This helps you articulate the meaning behind each one. It gives you the opportunity to make the values more emotional and memorable. You're a few tips and guidelines for crafting your value. Statements use inspiring words and vocabulary. Our brains are quick to delete or ignore the mundane and commonplace look for values that evoke and trigger emotional responses. They will be more meaningful and memorable. Play to your strengths and crafting their values. Make your value statements rich and meaningful to you so they inspire you to uphold them. You could also use other words from the groupings. Remain before. For example, let's say you've identified a core value of fitness to represent other values like energy and vitality. In that case, your value statement could be fitness to live with full vitality and energy every day and step six. Review the list regularly. Once you've completed your list of core values, walk away from them and revisit them. The next day, after a good night of sleep, ask yourself. How does the list make me feel? Do you feel my values are consistent with who I am? Are they personal to me? Do you see any various that feel inconsistent with my identity? Also, check your priority ranking. Do you feel like your values are in the proper order of importance? If not, no problem in my experience of values change over time, and that's why it's important you review your list regularly. The goal is not to have a perfect list that never changes. You just need a guideline that you can use to set clearer goals for your future. Once that's the case, you can move on to the next lesson 6. What does your ideal life look like: Now that you have a better understanding of what your values are and why they're so important to you, the next step is to envision your ideal life. Why is this so important? Because in order to set a goal and work towards it, you need to know what it is you actually want. Creating a compelling vision off the life you want is actually one of the most effective strategies for achieving success. Perhaps the best way to look at the concept of a life vision is as a compass to guide you to take the best actions and make the right choices that will help you achieve your goals. We know from scientific studies that you are more likely to succeed far beyond what you could have otherwise achieved without a clear vision. Think of crafting your life. Vision is mapping a path to your personal and professional dreams because the harsh reality is that if you don't develop your own vision, you'll allow other people and circumstances to direct the course of your life. So how exactly do you create a positive vision for the future? It basically comes down to one question. What do you want I know this question sounds extremely simple, but it's often the most difficult one to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also think that you don't have the time to consider something as fancy as what we want out of life. But it's important to remind yourself that a life of fulfillment does not usually happen by chance and Onley when you proactively do something about it. It's helpful to ask some thought provoking questions to help you discover the possibilities of what you want out of life, considered every aspect of your life personal and professional, tangible and intangible. Think about all the important areas, such as family and friends, Korean success or hobbies and spare time. I will now give you a few questions to start with. As you will see, they are very familiar to the questions we talked about in the lesson on personal values. The reason for this is simple. Your ideal life and personal values are linked and that you cannot have one without the other living. Your ideal life means living according to your values and vice versa. Some questions to start are what really matters in your life, not what should matter. But what does matter? Set aside money for a moment. What do you want in your career? What are your secret passions and dreams? What would bring more joy and happiness into your life? What do you want your relationships to be like? What qualities would you like to develop and what would you most like to accomplish? Once you answer these questions, I want you to describe your ideal life in more detail. Allow yourself to daydream and create a vivid picture. If you can visualize a picture, focus on how you're perfect. Life would feel It doesn't even have to be super far away. If you can envision your life in 20 or 30 years from now, start with five years. Even one or two years into the future will give you a place to start. Here's some more questions to get you start. What will you have accomplished? Or Britain? How will you feel about yourself at that point? What kind of people are in your life? How do you feel about them? When does your ideal day look like Where are you? Where do you live? Think specifics like what city, state or country? What house or apartment? What style and atmosphere. What exactly will you be doing? When you do this, it's essential to focus on the result. Don't think about the process for getting there. We will cover that later. And also give yourself permission to dream, because having a strong vision can mean that it's somewhat unrealistic. That's fine. What matters? It's that is powerful enough to motivate you. Another way to think about this is that you can also plan backwards. It may sound counterintuitive, but when you're planning your life from the end result, it's often more useful to consider the last step and work your way back to the first. This helps you figure out what's really important to you. If you use this method here, some questions to consider what's the last thing that would have had to happen to achieve your best life? What's the most important choice you would have had to make? What would you have needed to learn along the way? What important actions would you have had to take? What believes what you have needed to change and what habits or behaviours when you have had to cultivate 7. Goal setting theory introduction: this section is all about the theory behind setting good goals. It might seem like setting a goal can be done in 30 seconds and all you have to do. Then let's go after it. But that's a big dinner mindset that is destined to feel. You need to recognize goal setting for what it truly is and science in and of itself. To understand the science, we will not only go over why goal setting is important but also the most common goal setting mistakes. Make sure you avoid those toe actually reaching goals and be successful. This section also includes a lesson on each of the three most important goal setting methods. The smart method, the heart method and the wound method. Each has its own advantages and disadvantages, and we will talk about them in detail at the end of the section. I want to show you one more concept that really resonated with me when I first learned about it. It's called the Stretch Goal philosophy, and it can really change your life. So make sure you pay close attention throughout this section because it builds the foundation for the entire rest of the course. Enjoy 8. Why goal setting is important: before we go into the details of setting good goals, I want to make sure you know what a goal actually is and why it's important to set goals in your life. It might sound obvious, but I believe the reason why so few people have goals is because they don't understand the power of goal setting. Now. This isn't just the personal development guru and be saying this. We have over 40 years of scientific research on the topic of goal setting, and all studies clearly show that people with goals perform better in life no matter what they do. So what exactly is a goal? A goal is an end towards which you direct specific effort and refers to an exact intangible result that you want and for which you're willing to expend effort in order to achieve it. The more important of all is to you, the more effort you're willing to expend on it. There are three key elements to any effective goal. An accomplishment to be achieved. This is the end. We talked about a measurement to know beforehand when you will have achieved the goal and a specific date and time by which you want to have achieved the ball. This might make it a little more clear why goals are so important. They basically established direction for your life. If you've never set a goal before, how will you know where you're going? So this first benefit of goal setting can be summarized in one word. Focus. Imagine having to shoot an error without being given a target. Where should you aim? Let's assume you aimed at something random. Why would you came there and not somewhere else? You get my point. Using energy on something that is related to a goal is most often waste of energy. You can have all the potential in the world, but without focus, your talent and abilities are useless, just like how sunlight can't burn through anything without a magnifying glass. You can achieve anything unless a goaless focusing your effort because at the end of the day goals and will provide you with a direction in life By setting goals for yourself, you give yourself a target. To shoot for this sense of direction is what allows your mind to focus on a target and eventually reach it. Next goals help you to measure progress by setting goals for yourself, you can measure your progress because you always have a fixed milestone or endpoint to compare with. For example, let's assume your goal is to write a book with a minimum of 300 pages. You start writing every day and work really hard. But along the way you lose track of how many pages you have already written and how much more you need to write. Instead of panicking, you simply count the number of pages that are done and then set a goal for the remaining ones. That way, you instantly determine your progress and know how much more you need to write. This all would be impossible without clear goals. Three goals keep you undistracted by setting goals. You give yourself mental boundaries. When you have a certain end point in mind, you unconsciously stay away from certain distractions and stay focused towards the bowl. Even though you won't always know is this process, research shows that it does happen. For example, let's say an important friend of yours moves to a different country, and his flight takes off in two hours and you're already on your way to the airport. Would you get distracted by anything along the way, would you stop for a break or a snack? Probably not. In fact, the more important your friend is to you, the more you would make sure to get there on time, even if something else came up. His strong goal will give you the same type of focus because it has meaning to you. No matter what obstacles might come up, your goal allows you to stay locked in. You subconsciously keep away from distractions, and your focus remains only on the goal. Four goals Have you overcome procrastination. When you set a goal for yourself, you make yourself accountable to finish the task. This is in complete contrast when you do things based off whim or even a quick boost of motivation. He's usually fade, and just relying on your willpower isn't very sustainable. Goals work differently. They tend to stick in your mind, and, if not completed, they give you a sensation off crap. I was supposed to do something Today. The's reminders in the back of your head help you overcome procrastination and laziness. Unfortunately, this only works if your goal is well defined and has a clear deadline. But don't worry. We will talk about all that later in the program and lastly goes give you motivation, the root of all motivation and inspiration you have ever felt in your entire life. Our goals, goal setting provides the foundation for what we like to call Dr. By setting a goal. You give yourself a concrete and point to aim for and get excited about. It gives you something to focus on and put 100% of the effort into. And this focus is what develops motivation. Believe it or not, my best motivation is still to look at my personal vision and my long term goals. This helps me get into working mode. Even when I've had a bad day. We're feel completely unmotivated to do anything off course. This only works if your goals have an emotional component that gets you excited when you read them. This is also something we will talk about later. 9. Biggest goal setting mistakes: we already talked about why goal setting is important for your success in this lesson. I want to show you how to avoid the most common mistakes people make when they start setting goals. These mistakes can sabotage your progress and even sent you back sometimes without you noticing it, even though we will go over the details of the goal setting process later in the course, make sure you already pay close attention now to not make these mistakes later on. Mistake number one. Not knowing your why. This happens when you don't do what I taught you on the lessons when your personal values and ideal life, whatever goals you said, you need to know why they're important for you. Knowing why you want to achieve something is much more important than knowing what you want to achieve. If you're not sure why you want to achieve a goal, it will be hard to follow through. Aside from that, it will be kind of pointless to achieve it anyways, if you don't know why reaching your goals is meaningful to you. You probably won't be overly excited once you get there. This will undermine the importance of setting goals in your life, which can lead to not setting any or getting lost along the way. So before you said any goes, I want you to dive deep into your why I want you to know what exactly you want to feel will benefit from you achieving your goal and what impact it will have on your life. Then you should white that down and spend some time visualizing your goals. Being a reality, having a clear vision is going to make it easier to keep on going. Even when obstacles appeared. For example, let's say you want to start going to the gym and lose £10. If your goal is to lose £10 without knowing all the reasons why, I guess how exciting is going to be to get up at five AM to go to the gym even before you have to go to work. It's going to suck, trust me, But if you goes to lose £10 because you want to be healthier, have more energy and improve your overall lifestyle. Things will get a lot easier. Imagine being energized all day without five gallons of coffee being a great example for your family and loved ones and doing your best to live as long as possible. It's the same goal, but a much different approach. When you list all the reasons why and also go through them daily, it's just easier to push through and respect your schedule even when obstacles appear. Mistake number two. Not riding your goals down. We all think that we have excellent memory, but if you rely only on your mind to remember your goals, you will have a much harder time to achieve them. Why? Because riding your goals down and putting your thoughts on paper is a powerful process in and of itself. With it. You make your goals physical and create something that you can touch, even if it's just a piece of paper. It's also easier to stick with your goals when you see them daily, and it gives your subconscious mind an opportunity to internalize the goal and become familiar with it. This works especially well when it's your own handwriting, because we are naturally connected with our own handwriting. So make sure to write your Goldstone in the present tense like they're already done, and put that paper somewhere. You can see it on a daily basis. Mistake number three No action plan. We will talk about creating a good action plan later, but for now, just understand that having one is crucial to your success. Without a plan or schedule, you're left with motivation. Motivation is a good start, of course, but it usually doesn't last. It's not healthy to rely on motivation because sometimes it's there. But many times is just a distant memory. When this happens and you don't have a plan, your goals can easily be forgotten or ignored. Many people are afraid of making plans because they subconsciously feel that they might be disappointed if they don't live up to it. But guess what? At bad plan is better than no plan. Mistakes and setbacks will happen because no one is perfect. But it's still better to have a guideline than to just rely on your willpower and motivation. The secret is to start small. What's the easiest action you can take right now to move towards achieving a goal? It's much more important to be consistent than to completely change your life today and then get overwhelmed and quit tomorrow. Your plan and schedule will allow you to be super clear on the actions you need to take. It will also give you an opportunity to plan ahead and avoid possible obstacles or know what to do when they appear that way, you will not be caught off guard and can just follow your preplant steps. The truth is that writing down your goals is a good start, but without planning them out, you probably won't achieve much, either. Mistake number four Focusing on Lee on the end Result. Guess what go setting is not just about the end result. In fact, I would say it's much more about the process than the end result, because the real transformation happens when you take action consistently and strive to grow as often as possible. For example, we know from many studies done on lottery winners who became millionaires overnight that they either lost the money quickly afterwards or became depressed after the initial excitement were off. Why? Because they didn't earn the money and never learned how to manage it. They didn't go through the process. The same would probably happen if a fitness beginner woke up tomorrow with the perfect body . Since they never established a good fitness routine. They wouldn't know how to sustain the physique and probably go back to being unfit within a few months. My point is that you should not only care about what you get when you reach ago, but also celebrate the tiny steps that it takes to get there. When you focus on consistency in the process, the goal, your chief feels much better. You grow as a person, your abilities grow, your confidence grows and the more consistent you are, the more you show up for yourself and the more you will believe in a positive future. Therefore, make sure to enjoy the whole process. Make sure to love yourself every step of the way. When you do this, no setback will throw you off your track because you will just get up and continue. 10. SMART goal setting: in the following lessons. I want to explain a few of the most important goal setting techniques, even though they're similar and all work very well. Different people prefer different approaches. The techniques I'm talking about are the smart method, the heart method and the wound method. Let's start with the smart goal saying Method, which is probably the most well known in case you haven't heard of the smart formula yet it basically states that gold should be specific, measurable, attainable, realistic and timely. This five step process gives your goals a better structure and increases the chances of reaching them because we will talk about this smart method in a lot more detail in the next section of the course. I don't want to spend too much time on it now. At this point, I just want to say that I believe it's the most effective goal setting technique. That doesn't mean the other two. We will talk about our band. In fact, they can even be combined with each other. But as a foundation, I think the smart method is the best because it's more detail oriented and the others. But like I said before more on this later 11. HARD goal setting: the next goal setting techniques I want to show you is called hard goals. This method was developed by Mark Murthy in his book The Secrets to Getting From Where You Are to Where You Want to Be. The acronym stands for hard felled, animated required and difficult. Let's go through each letter and more detail. Heartfelt. This is the emotional attachment we talked about before. Ask yourself if your goal is guiding you to a desired future or if it's preventing you from heading towards an undesirable one, you are more likely to pursue any goal. You have a strong connection. As the saying goes, It should be all your heart desires. Animated. The next step is to visualize the goal here. To visualize means to imagine how the goal would look like once it's has been achieved. Also, if you're not able to achieve the goal than what would the end result look like? Take a moment and create a picture in your mind about how you would feel about the end result. To connect with your goals and a better way, you need to believe your visualizations. The stronger and clearer division gets, the more focused you will be at working towards it required. This step asked the question of how the gold highs in with your overall path to success. Is the goal absolutely necessary First success? Or is it just nice to have clearly articulate why the school is required? And if it will make an impact in your personal or professional life, you will see that this makes for a much stronger motivation and lastly, difficult. How difficult should you go be? From my experience, you want to choose a goal that is very ambitious but still realist. That means it will push you out of your conference on Segel's that require you to learn new skills will go for challenges that might even frighten you. It's the only way of making sure you become the best version of yourself. We will talk about this subject in more detail in the lesson called Stretch Goals, and that's it. These four steps are what make up the heart method. As you can see, it's slightly different from the smart method, and then it focuses more on the emotional connection between you and your goal instead of the specifics of the goal itself. While I personally believe the smart method is still the best for setting goals. Having the heart framework in the back of your mind can help really get the most out of your goals and mild starts, so don't think you have to choose one over the other. Instead, you can combine the two and get the best of both worlds. 12. WOOP goal setting: The third goal setting method I want to show you is called the Woop Method Move stands for wish, outcome, obstacle and plan. It builds on two tools called mental contrast ING and implementation intentions. We don't need to go over the details of these tools, but scientific studies have shown that they can have a large impact on actual behaviour and significantly increased the likelihood of people achieving their goals. So, just like the smart and heart goal setting techniques, who is proven to work? Let me know. Explain each of the four letters in more detail. W for wish. This is all about identifying a specific which that wish is just something that you really want to accomplish. The school should be challenging, compelling and realistic, but the time horizon doesn't matter. It could be due today, tomorrow, in a year or in five years. It could also be a behavior skill or anything else that you just really want to improve. So, for example, your wish could be I want to train more regularly. I want to be more outgoing or I want to read more books instead of watching TV next. Oh, for outcome. Let's say for example, that you wish is a higher salary. The first step would be to identify the specific wish. The next step of the process is to consider the outcome that would accompany actually achieving that wish. How would you feel if you did get that race when you be excited? Surprised, relieved? Being aware of how that wish would impact you is important because ultimately the outcome is what you will experience. It is the destination, so to speak, of your goal setting journey. Identifying that you would feel excited and overjoyed with that race will serve to motivate you to actually get it. Examples of how you could feel include I have more energy and feel better about myself. I'm relieved and feel proud of myself, or it gives me a sense of accomplishment. I'm happy that I'm using my time wisely. Third old for obstacle. Once you've identified your wish and your outcome, the third step is to start thinking of a potential obstacle that might be standing in your way from turning that wish into a reality. What is holding you back from getting that race? Perhaps it's just the confidence to ask for it or Maybe it's a commitment that is needed to produce at a level necessary to justify the higher salary. No matter what the obstacle is, it needs to be concrete so that you can begin to formulate your plan to overcome here. Examples include, I feel like of confidence and get shy when talking to my boss. I procrastinate and get distracted by social media. Or I'm tired when I get home from work and just don't feel like reading. And lastly, p for plan. This last step is all about creating an action oriented statement that indicates exactly what you will do if you come to face with one of the obstacles we just talked about. For instance, if the obstacle to getting a race at work is your lack of confidence, then your plan would have to dispute that thought and direct your attention towards an action that would help get you the race to book this into words. If then statements usually work best. So, for example, if I liked confidence in my abilities to get the race, then I will focus my attention towards the past that I'm very good at, and then I can control you should also remind yourself off previous successful job related performances to further boost your confidence. Think of the plan as the vehicle that will drive your journey towards growth. Other examples could include If I get up in the morning, then I am will immediately put on my sneakers and go for one. Even if I don't feel like or if I get distracted during my work, then I block all this directing websites with a special program and get back to work. Or if I get home, then I will immediately grab a book and start reading to wrap up this lesson. We can say that, Woop said. Schools, according to these four steps, wish where you ask yourself what's the goal? I would like to accomplish outcome where you ask yourself what's the best outcome that would result from accomplishing my goal obstacle where you ask yourself what are the personal obstacles that prevent me from achieving my goal and plan where you create an if then statement toe, overcome the obstacles and visualize the plan in your mind? 13. Stretch goals: before we go into the step by step process of setting goals, I want to share with you one more approach that I really like and that has helped me throughout my life. It's based on Peter Thiel, the billionaire and co founder of PayPal. He believes everyone should have just one goal at a time because if you have more than one goal, you're always going to gravitate towards the easier goal. I know this sounds extreme, but think about it. Limiting the amount of goals you set makes a lot of sense. Maybe it doesn't have to be just one, but definitely no more than two or three main goals. He also says that your goal should be difficult and almost out of reach. This is called a stretch goal. The reason extremely ambitious goals are important is that they provide you with the most satisfaction when you reach them. And when you put 100% of your energy towards a stretch goal, it's actually pretty likely that you will reach it. Stretch goals work in different ways, which I want to go over now, first of all, and they help you grow the idea around stretch goals is that you usually had all of your average goals really quickly, which means you've aimed too low. The traditional goals limit people in a couple of ways. That's because you tend to slow down or even take a break once you've hit them. So, for example, if you tip look, you have 10 goals for the month. You will try to hit all 10 and then consider yourself successful and done. On the other hand, stretch goals push you. They seem achievable Onley under the best circumstances, but they are possible to hit, which causes you to stretch past your traditional stopping point to see if you can really make them a reality. And even if you don't hit them, you make it further than you would have with the traditional goals. Next stretch. Goals also change your mindset. They force you to think about things differently. They push your mind beyond what's realistic, which is the normal way of doing things. You may not reach every stretch goal you've set for yourself, and that's okay. But you will think about doing things differently just to put them within reach. Another way to think about this is through the lens of running a mile. If you want to run a six minute mile and make that your goal, then you will probably finish right around six minutes. But if you make a new goal to run a five minute mile, you probably finished a lot faster. You might not hit five minutes, but you will almost certainly finish faster than six minutes. And lastly, stretch goals. How built momentum? Because they're so big, they provide you with an extra boost. This is like a rocket taking off the vast majority of the energy it goes into getting the Rocket off the ground. Once it's in the air, it doesn't take nearly as much energy to keep it going. Stretch goals help provide that initial energy, pushing you beyond the limits of traditional milestones and getting your rocket in the air . When I started using stretch goals in my coaching business, I knew I wasn't going to hit every single one. They were very aggressive goals, and some almost seemed impossible. But once he had one single stretch goal, you start to realize that you're capable of much more than you think. That's really the mindset behind by the strategy is so successful it helps you focus your energy and get past your mental blocks. I highly recommend you try it out yourself and see how far it takes you. It can be life changing, trust me. 14. Setting your first goal introduction: Now that you know the basic theory of gold setting, let's actually create one and get started with the process. In this section, I will teach you a few things. First of all, we will talk about why you should always start with long term goals. As you will see, long term goals are the key to success, even though most people prefer to create shorter term goals. This is a common mistake that we will talk about, and I will show you how to avoid it. Next, I will give you a few examples of good long term goals for areas such as personal development, health, your career or general success. I know this can seem like an impossible task because there's so many things you can do but don't over complicate it and instead use this section as an inspiration to brainstorm a little. And lastly, you will learn how to turn a long term goal into smaller, more manageable goals. Reaching a long term goal is all about planning out the individual steps and some goals that lead up to the bagel. We will do this step by step with an example that will be super easy to understand. Let's get going 15. Why you should start with long term goals: long term goals are the key to success. Why? Because real success takes time. No matter if you're talking about success in your career. Health relationships All these things don't come overnight, and you actually have to invest time into the process. Most people prefer to create shorter term goals because they believe it's more realistic than trying to envision a future five years or even a decade away. But if you don't have a long term goal, you automatically lose your purpose and vision, which we learned where the foundation of any good goal setting process short term goes mean short term focus, which is likely to keep you in your comfort zone and therefore unable to push the limits of what you think you are capable off. In my experience, there are several benefits offsetting long term goals, at least one even better five or 10 years away. Let's go through them one by one. First, Clarity. A compelling and clear goal provides exceptional motivation and a clear pathway to the future, setting a long term goal. It makes it possible for you to work backwards, creating a real road map to get there. If you don't do this, you tend to focus just on what's next. This will get you somewhere. But it won't propel you forward beyond what you thought was possible, focusing on the ultimate goal that you set milestones and even deadlines, so that rather than looking at what's coming towards you, you can look at what you want to move towards next. Focus. Setting a long term goal changes the questions you will be asking yourself. It's natural for people to ask themselves what's possible. But this question has an infinite number of answers, and you can play the what if game all day long. So don't start by asking what's possible. Start with your goal, then asked what's required to reach that goal. And that's a question with concrete answers giving you a practical way to move forward and three empowerment. The subconscious mind processes information 24 hours a day and many times faster than the conscious mind. It's what drives most decision making processes. For example, it's the reason a person will constantly see a certain type of car after having decided that they will buy that car. And it's the same reason people have great ideas in the shower in the morning that relate to something they had previously been working on. Harnessing the power of the subconscious means you can train it to support your long term goals. But if not directed in any way, your subconscious simply processes on anything and everything you have seen her or thought about all the processing power is basically lost. If instead you train it by showing it your goals. Every morning you are directing that processing power towards your goals. Once this becomes a habit, opportunities will start to appear and events will occur that are relevant to your goals. This will help you to be better alert to opportunities, and that way it will seem like more opportunities are popping up. Let me give you an extreme example. Let's say it's the business owners 20 year goal to have a $10 million company. Then they can start working backwards from there to ensure every action they take from now on is explicitly geared towards achieving that goal. So they might find that to reach the $10 million goal they need to have a company worth at least $5 million in the next 10 years. Working backwards They then understand that to hit that milestone, they only to be running their own company with a significant growth potential in the next five years. To achieve that goal, they need to learn how to run a company so they may set a short term goal of gaining a university degree or an MBA in the next three years. That means they'll need to apply for their chosen program within the next six months, which means they need to study for the entry exams in the next two months and so on until that person has a plan for the next week and even the next day, with all activities mapped out now, without that clear 20 year goal in place, the same person might pass on opportunity after opportunity without ever realising that their choices aren't leading them anywhere. Setting long term goals isn't just important for business success, of course. It also works for a personal life. For example, someone who aims to have a $10 million company may not want to run that company forever. Instead, they want to use the company's success to start a charity or spent more time with their family and friends. In fact, it's often the more personal goals, such as achieving a certain lifestyle or contributing to society in a particular way that could be most motivating. Just running a $10 million company mean a being that meaningful if you prefer to raise good Children or have a happy marriage, regardless of what motivates you, the key is to set a long term goal and then start working towards it today. 16. Setting your first long term goal: like I said in the last lesson. Long term goals of the blueprint for guidance and direction. A long term goal can be as practical as saving up money for your retirement 20 or 30 years from now. Or it can be as abstract as leaving a lasting legacy for future generations, regardless of what you want from life. Having at least one overarching goal is extremely important for your success. In this lesson, I want to help you find your long term goal. I know this can seem like an impossible task because there are so many things you can do but dont over complicated and instead just brainstorm with me to get going. Just like you as a person will change in the future Soglio goals. But that's okay. It's better to have an imperfectly ole than none whatsoever to help you get started. Here's a list of some very good long term goals that basically force you to be productive. Some of them will be more vague than others, but don't worry about that. We will specify and really plan out your goals later in the course. Let's start with some good overall personal goals here. A great example would be to make it your goal. To become a master of your craft. This could mean a lot of things I know, but the essence is that you make it your goal to become an expert in whatever field you work in or have as a hobby. Striving for mastery allows you to discover yourself and gives you a sense of fulfillment that nothing else may be able to duplicate. It also allows you to grow personally because mastery takes dedication, which automatically creates a long term mindset. Another great personal goal is being the best possible parent to your kids. Families serve as a foundation through which Children learn important values to become good members of society. The way you raise your Children contributes to the future of the entire world. Even though it will take years to see effects of how you raise your kids, it's still a worthwhile go. The third long term personal goal would be to become a mentor, not just to your Children but to other young people. Sometimes we only highlight the benefits mentoring can give to the Manti, but being a mentor can also be amazing. You can help shape the leaders and workers of the future, and it boosts your feeling of self worth for having helped another person find their place in the world. Now what about good long term career goals? One I personally like very much is to make it your goal, to get hired for a dream job. Onley. You know what your dream job is, of course, but it's still a very good starting point to focus your career towards a specific job that would be perfect for you. There's nothing more satisfying than doing something you love comes with a lot of positive benefits. Moreover, when you're happy with what you're doing, it's likely that your self esteem is also higher. You're in a healthier state of mind, and you will definitely earn more money. This brings me to the next long term career goal, which is to increase your earnings. Now. This might seem a bit superficial, but hear me out legally. Earning more money means becoming a more productive member of society and being ambitious about your job. So when you make it your goal to earn more money, a lot of positive qualities will grow, such as productivity, focus and inner drive off course. I don't want you to sell your soul for some boring job that only pays well and set. Find a career path where industry that you like and then excel within that industry. If being employed is not your thing, you can also make it your goal to start your own company. This allows you to earn your money while you pursue your real passion of being self employed. I know from personal experience that having a business is like having a baby. Your love for it just keeps growing over time. Off course, it can be risky to start a business, but the joy of doing something you love being your own boss and being able to make a difference in other people's lives often outweighs the challenges. It's what motivated me to start my own coaching business and try my luck as an entrepreneur . The transition was difficult, but with the encouragement and support from my family, I persisted and now make more money while doing the things I love. The third long term goal category. I want to talk about our learning goals. For example, one great learning goal is to learn to speak a foreign language like a native speaker. This definitely qualifies as a long term goal. But think about how being fluent in another language also gives you an edge. In other areas, you get better employment opportunities, you'll be able to establish friendships with other people, and it improves your brain and actually makes you smarter. Another goal that ties into this would be to live in a different country for a least a year . By doing this, you automatically learn the language and also get accustomed to a different lifestyle. Different food in a different culture. I have lived in several countries and continents throughout my life, and the years abroad were always the most interesting in life. Changing the final long term goal that I believe would be perfect for learning and self development is to get in the best shape of your life and run a marathon at least once. The great thing about events like a marathon, triathlon or Ironman is that they force you to commit to your fitness, and they also give you a deadline. It doesn't even matter where you place in such an event. The real transformation doesn't happen in the race. But during the months and years that you trained leading up to the event, you basically have to become a better and more disciplined person to complete it. And your body will also thank you for the new fitness habit. So to wrap up this lesson, let me say again that what goal you pursue isn't all that important. What matters is that you actually get started and set some type of long term goal. You can always adjust it along the way. 17. Turning long term goals into short term goals: in this lesson. I want to show you how to take a long term goals and divide them into smaller, short term goals. To do this, we will use the smart formula that I already talked about in the last section. Like I mentioned before, basically, states that goal should be specific, measurable, attainable, realistic and timely. This five step process gives your goals the better structure and increases the chances of reaching them. In this lesson, we will use the long term goal of creating a healthier diet and work out as an example. Let's start with s for specific specific is just another word for detailed. Like I said, in the beginning, most people only have a general idea of what they want to achieve. So when coming up with your goals, think of the five W's. What do you want to achieve? Why do you want to achieve it? Who's involved? When do you want to achieve it and which strategy will help you achieve it? For example, if you want to eat less candy, your goal wouldn't just be eat less candy. Instead, you would use the five W's to come up with a more specific all this could look something like this. What evil is candy, Obviously. Why? Because too much penny makes her eat less healthy food and more total calories. Who's involved you. But you could also ask a friend for help when you have the candy you're currently eating by next week. And which strategy? Substitute candy. With healthier options like fruits, you now have a much more specific goal than just eat less can and the first step in setting smart goals. Already, the next step is adding marriage ability to Google's. This means knowing when exactly you have accomplished a goal and implementing some way of tracking your progress. If you want to lose weight, the most straightforward thing would be to weigh yourself regularly and track your weight. But weight loss isn't always linear, and then sometimes the mess by changes in water retention were stomach content, so it better approach might be to track your food and take instead. You don't necessarily have to come calories for that. For example, you could also just watch how long it takes to go through one package of chocolate bars. If it used to be one week and now we buy them only every other week you've split your consumption in half. As you can see, it doesn't really matter how you track your progress as long as it's a reliable method. Okay, you're goes also need to be attainable. Girls there, too easy to reach will motivate you. But goes there too difficult to reach will just seem impossible. So you have to find the right balance between two extremes. Coming up with attainable diet goals is all about knowing yourself your surroundings. Think about possible obstacles that might keep you from reaching goals. For example, even the most experienced dieters will probably cheat on their diet. If you put in all you can eat buffet in front of off course, that doesn't mean you can never go to faint. It simply means you need to prepare for such situations and maybe less before or it make up for later. Robert dieting is all about staying flexible so you don't lose control when you're in a new situation. Next, major goals, realistic setting, realistic ALS is similar to say attainable goals, so to not do the same thing again. What I would like to do now is break up your larger goals, smaller ones. These smaller goals will milestones to track your progress and will also help you understand what needs to be done every day to eventually reach your long term goal. So, for example, instead of saying you want to lose £20 over the next year, you could break everything down into monthly and weekly goals. That way you have a more realistic over you of your long term goal and also know if this is something you can actually achieve. And lastly, your goals need to be timely. Also needed time frame in which to be completed. This is nothing else than a deadline for yourself. If you don't have a deadline, we're leaving to bake. You will never know if you have actually reached a goal or not. Since you're already broke down goals into small milestones in the last step, you should know how long the whole thing will take you. If you realize that you set your deadline truly, it's better to adjust that now after you've already started. Once everything seems realistic. Make a calendar with every milestone, so you can cross them off one after another. During this will keep you motivated and give you something to look forward, and that's pretty much it. It doesn't really matter what your goal is. The smart formula will make your goal setting process a lot easier and more efficient. That way you make sure to stay focused and see results as soon as possible. 18. Tracking your progress: we just went over how to set smart goals. So in this lesson, I want to focus on how you can guarantee you go setting efforts are truly proving effective . We'll do this through the M and smart, measurable. If your goals are not measurable, you will have no way to determine if you're actually reaching them. But how exactly do you measurables before you can begin measuring your goals? You need to determine which numbers play into your goals. I am a big fan of numbers because they make things more tangible. Instead of saying I want to be fitter, you would say I want to lose £5 of Fed and build £5 of muscle until the end of the year. A lot more specific and measurable, isn't it? So if you haven't already make sure to establish which numbers are specifically involved with your goals, then it's time to measure. At its core. Measuring is simply the process of comparing where numbers are now to where they were when you began your journey. Of course, the process can be much more complex than that, but it's good to keep this simple definition in mind so that you don't get bogged down and complexities. Here's some best practices to follow that will help you as you're measuring and evaluating your goals. One. Write it down. Whether it's with a pen and paper and excel sheet or UNEP. Write down your numbers each month. This habit will make your goals that much more tangible and realistic because you will see the change to measure consistently. This is a process that must be done on a regular basis at least once a month. Of course, doing it weekly or biweekly will allow you determine trends more quickly. So set up a reminder in your calendar and stick to it. Three. Ask questions about what you're seeing. Why did your numbers go up or down? What is causing this change? What can you learn from this? And should you change anything and four Trial and error. This last step is probably the most important one. If you are a beginner, you will not have enough experience to know which strategy will best get you towards your goal. That means you will need to try a few different ones, and you will also fail a bunch before finding the optimal strategy for you. That is totally okay and actually part of the game. So don't be afraid of failing and instead adopt a trial and error mindset as fast as you can. Just remember what Thomas Edison would say. I have not failed. I've just found 10,000 ways that won't work. 19. Your action plan introduction: in this section, we will create your personalized action plan. An action plan lays out the past you need to complete in order to accomplish your goal. It then divides the process of reaching the goal into small steps based on a timeline. When done right, an action plan will make the difference between just writing down your goals and actually achieving them. The level of detail in your plan can vary based on the resource is you have and the complexity of your goal. But it's definitely the most important tool. After you have come up with your goals, it allows you to keep your projects on schedule, track progress. And if you're working with money, stay within budget. You can also use it as a reference tool to find out what was done right and where you need to improve. So let me show you how to set up your action plan step by step. 20. Creating your list of actions: Once you have defined a smart goal, you need to create a list of tasks that are essential to reaching that goal. This process is all about dividing your main goal into smaller objectives. By doing so, you could make the final goals seem less overwhelming and move closer to it in an organized , step by step manner. Make sure the actions are attainable and related to your goal. If you're not confident that you can complete a certain task, you can further divide it into two or three even smaller tasks. Let's stick with the dieting and workout example. Let's say after watching the last lecture, you've decided to come up with the following two goals. First, your long term goal is to improve your overall lifestyle and significantly increase your life expectancy within the next five years. This long term goal is pretty vague, which is why you also set a second smart goal that is more short to medium term and more specific. It goes like this. You want to lose £20 of fat and gain £10 of muscle within the next 365 days. By using the smart formula you created the second goal, which is a lot more specific and measurable. But of course, this isn't the end of your goal setting process. To really get started, you further need to divide down the second goal. This is where your list of actions comes into play. A list of actions consists of a serious of steps that you need to take to reachable in order to create it. Start by listing the most essential things that come to your mind. I will now list a few things that most beginners would have to do to lose £20 effect and gained £10 of muscle within one year. So things like learn about nutrition and meal prepping, finding a workout body, getting a workout routine, joining a gym, learning and buying supplements, and buying running shoes and fitness equipment. These are just a few examples, but you get my point. I only listed a few things, but the more you can come up with the better because it will make your action plan more detailed. You can also see that I didn't order them by difficulty, which is what we will do now. So here's the list from least to most difficult. Ordering your list by difficulty helps determine what to do first. If you are a complete beginner, it would probably be best if you started small. So instead of spending all your energy on learning to cook complicated fitness meals, start by joining a gym that's close to your homework. This doesn't cost you any will power at all, but it's already a good emotional investment into the process, and it still has something to do with your big, overarching goal. Once you've done that, you could move on to more Difficult has that way. Each task bills on each other and you build momentum, which makes it easier to keep going. In the next lesson, I will show you the next step in plan your goals, which is to set a timeline. 21. Setting a timeline: one of the fundamental steps off the smart method is to make your goal time bound without a deadline goes nothing more than a nice idea. Well, the same applies to your action list that we created on the last less. Each of the action items also need a deadline or a specific timeframe during which it will be completed. Defining these deadlines is what your timeline is all about. Creating a time land takes your goal from something that will happen in the future and moves it into the present. It also creates a commitment to achievable. The entire process is very simple and consists of the following steps. First, decide on a reasonable amount of time that will take to complete your goal. In our example, your goal was set for the next 365 days. So the next year next decide how long each sub goal will take. Always give yourself extra time as things generally take longer than expected, and third, understand how much time you can commit each day or week working towards a goal. One strategy for ensuring that you schedule your goals correctly is to start at the end and work backwards. Decide when you want to have finished your sub goal, then count backwards in your calendar and schedule the data it will start. Let's take a look at the weight loss school example and the action list. We create it. Let's say you want to have all these done within the 1st 6 weeks of your weight loss journey. How would you go about doing this If you want to keep it real simple. You could just take all the action items and fit them evenly into the six week timeframe. Because there are six action items. This means you would do one task per week. It would then look like this. But since we already talked about the difference in difficulty, it makes sense to dedicate some more time towards the more difficult house and less time towards the easier ones. So you could adjust the list a little bit, for example, like this. That would probably be a more realistic approach and give you more time with the bigger tasks. When you are scheduling your sub goals, it can also be useful to identify milestones. He's gonna help you track your progress as well as give you a sense of accomplishment. Milestones are good times to celebrate your progress and reward yourself in our case. A good example. Milestone could be to lose about half to £1 per week during the 1st 6 weeks. This might sound like very little progress, but remember that this school is meant for a complete beginner with no experience. So when you reach your six week mark, track your progress and see if you have hit your milestone. Make sure to reward yourself for your accomplishments, even if you didn't hit your goal completely but stuck to the process, which, as we know now, is a lot more important. This will help you keep motivated and really built momentum. 22. Allocating resources effectively: At this point, you've already defined your overarching goal, your sub goals, and also create a timeline to plan out the symbols before we go on to the final step off execution and tracking your progress. Let's quickly talk about an optional step, which is to allocate. Resource is, I say optional because you could theoretically skip it without major consequences. It really only becomes essential in a business environment where deadlines are extremely important and you also handle a lot of money. But even if you aren't managing a large project, there are some things to gain from a resource allocation mindset. Because resource is don't have to be just money or time, they can also be things like your ideas or your network. For example, if we look back at our sub goaless, we have a few goals that will be easier to reach than others. Buying fitness shoes is pretty straightforward. You might want to research a little bit online, but it's not something that will be a major obstacle. But what about finding a workout? Buddy? How do you approach this? That's where resource is come into play. Think about the resource is you already have at your disposal. Like I said before, this can be your time, your money, your network, your ideas, your friends, and then try to find the ones that will most likely help you reachable. Make sure to also write them down next to the goal. So in the case of finding a workout buddy, you could theoretically use your money and hire personal trainer. This is a quick and easy solution, but if you are on a tight budget, it's not going to work. Maybe you have a friend who also trains. Or maybe you found a Facebook group that helps fitness beginners in the area to meet up. Whatever helps you reach, the goal will do. Listing your resource is will make the process even more specific and tangible. Here's what this could look like for our example. So to join a gym, your resource would obviously be money probably around 20 bucks a month To buy running shoes, you would probably have to research a little bit online and then spend around 100 bucks to get a fitness routine. You could either research online if you don't have the time or money to talk for a personal trainer. Or, if you do, just hire personal trainer to learn and buy supplements again, you would either research online or talk to a specialist like a nutritionist to find a workout body. Like I said before, you could hire a personal trainer or reach out to your network and to learn about nutrition and meal prepping, I would suggest you, either. By an online course, you talk to a specialist or you buy a book. These are just examples, of course, but you get my point. You want to make it as easy as possible to execute without having to think about anything. This takes away the uncertainty and the fear many people have when they start out. 23. Creating habits introduction: in the last sections. I basically showed you the science part of setting goals, but it's also an art. Falling through with our goals and actually reaching them isn't just about detailed goals and measuring your progress. It's also about practical, everyday advice that helps you stay on track. This is what I want to talk about in the next few sections. Taking action. Taking action is key and self development. It's probably the most important thing you should do. Even the best plan is worthless if it never results in any type of action, whereas a mediocre plan can turn into something great if you just get started, do something and improve along the way. Unfortunately, taking action is also a part of. The majority of students will fear the most, and I get it. Executing a plan requires discipline, willpower and focus. This is something a lot of people aren't born with and have to learn. I know I did. So where do you start? In my experience, the best way to start is by building habits. Habits are rituals and behaviors that we perform automatically without thinking about them because they require virtually no willpower. They're extremely powerful and can turn even the laziest person into a productivity master . In the falling lessons, I will show you how to build habits and stick to them because, as you will see, there is a formula you can use and that you need to understand to create good habits. Here's what I mean. 24. Habits explained: before we go into how to build effective habits, let's first talk about what habits actually are. Habits are rituals and behaviors that we perform automatically. This allows you to carry out essential activities like brushing your teeth, taking a shower or getting dressed for work every day without thinking about them and without having to spend a lot of will power on them. Our unconscious habits free resource is for a brain to perform more complex tasks. We all have habits, and we do hundreds of them every day. Generally, habits can be divided into three groups. The ones we don't even notice, like brushing your teeth or time shoe laces. The ones that are good for us, like exercising and eating quality foods. And, lastly, the bad habits, like smoking or procrastinating. To overcome bad habits. We should also know where all habits are stored. Scientists now know that a certain part of the brain, called basil ganglia, is responsible for creating new habits and maintaining existing ones. Interestingly, this area often still works after major brain damage, which is why victims can often still do certain things they've always done before. Because your brain creates new neurological pathways. When you establish a habit, the best way to change your bad habits is to directly replace them with better ones. That's because the neural pathways never get eliminated, and often leaders going back to old habits how you create new and better habits will be explained now. 25. Why habit building matters: habits are everything. Some estimates go as far as to say that 40% of our daily lives are done by some form of habit. It's not only includes things like cooking, commuting or tying your shoes, but also watching TV or looking at your phone. Oftentimes, you don't even realize that you're doing things automatically. This could become a problem because they were not aware of what you're doing. You're very little control over what you intend to do now. This isn't to say habits are bad, far from it. But what we want to do now is to create new habits that you choose because they will benefit you. That way you're doing what you want, even if it's on autopilot. This will help you make positive changes in your life and become a better person. Over the next few lessons, I will show you what building a habit routine would look like, and we will do this step by step so you can get started even if you have never done this before. As you will see, it's not even so much about what habits you create, but just getting started and creating them. So even if you follow a flawed strategy. You can still make progress if you stick to it rather than do it once in a while. Of course, your goal should always be to create positive habits. But my point is that you need to focus on being consistent building and maintaining the right habits and your overall ability to stick to a gold, regardless of how you feel on any given day. 26. How to create a positive habit: Okay, Now that you know why habits matter. Let's start building your first good habit. Each habit follows a habit loop, which is based on child's do weeks. Book the power of habit and looks like this. First the trigger, which is the first signal that demands you bring to act and perform some kind of behavior. Next, we have the habit itself, which is the action or behavior you will perform following the trigger. This doesn't have to be a physical action. It can also be mental or emotional, and lastly, the reward. The reward is some kind of positive feet pick that your brain gets after performing the action. Let's look at the example of taking a shower in the morning to clarify this process. The trigger could be you waking up in the morning and walking to the bathroom Next. The habit is that once you've reached the bathroom and maybe use the toilet, you step into the shower and wash your body and hair. And lastly, the reward. After you're done taking a shower, you drive yourself up and few more fresh and definitely more awake and ready for the day. You know you've done your part in taking care of your hygiene and ensuring a positive appearance. This three step habit loop Kemi found in all of your habits, and you need to keep it in mind when wanting to create new ones. The secret is to make a have it so easy and rewarding that you can talk yourself out of it . In the case of taking a shower, this is pretty straightforward. You do it because it gets you to wake up instantly, which means you are more energized and ready for the day. You also do it because you smell nicer and people might even compliment you. And lastly, you've been doing it for years, and it always lead to good results. So you know it's a good habit. Great. With this in mind, we can say that habits are like a tool to get us to the outcome we want. The problem is that the further way this about com lies in the future, the harder it will be it for us to estimate. Taking a shower gives you an almost instant energy boost, but more ambitious projects usually take more time. A good example is losing weight or getting in shape, which takes a few weeks for months, even under the best conditions. This makes it harder for us to build such a habit because we will have to trust it before we see the results. Therefore, I don't recommend you change or create several habits at once. Focus on one thing at a time, maybe two, but no more than this. Most people ignore this piece of advice and will try to do everything at once and get lost in the process. How many people do you know that tell themselves to start eating healthy and work out after New Year's Onley to lose their drive a few weeks later? Often this loss of motivation isn't even their fault. It's just that they overloaded themselves with wanting to create too many new habits. Changing your daily routine is difficult. I will do everything in my power to help you, but you will have to make certain sacrifices off course. The rewards are very much worth it. But like I said before, these rewards are often difficult to estimate, especially for beginners. So the first rule to creating new habits is to focus on one thing at a time, implement one change in your life and make it part of your routine. A good example is establishing a dieting routine. Many people have a tendency to start a new diet every few weeks, only to drop it quickly after. If this applies to you, don't beat yourself up. But be honest. Ask yourself, Why don't I stick to the new meal plan? There are countless of reasons why this can happen, but a few examples include The DIA program requires too drastic of a change. For example, too big of a calorie deficit. The dye program includes foods that you don't like. You're too tired after work to prepare healthy meals and tell yourself you will do it in the morning, which you probably won't or you get discouraged because results aren't happening fast enough. Now, how could you solve this problem? First of all, you need a diet that fits your lifestyle and includes foods that you like. This is a given because otherwise you won't follow it if you're still looking for one, then check up my weight loss and nutrition programs, which will show you how to do this. But from a perspective of building new habits, a good start would be to focus on Leon preparing your meals every day. Make this your uppermost cool and stick to it. Now, while you're establishing this habit, you don't worry about anything else like time you're meets perfectly or taking the right supplements. These are not critical to establishing your new habit and will be dealt with on Lee. Once you do your meal prepping on autopilot building habits one at a time will channel your energy and focus to the most demanding task, which is very important, especially if the habit you're trying to establish is a difficult one. 27. How to stack several habits: in the last lesson, you learned how to build new habits, and we used the example of meal prepping as your first happened. Let's stick with this example for this lesson to show you what habits stacking would look like because even though you will get a lot closer to your goal of weight loss when you have your meal prepping down, ultimately you want toe. Also do other things right, like calculating your calorie intake and making sure you get enough protein. Each of these additional steps can be broken down into new habits. Now you might think that establishing all these habits will be a lot of work, but actually the opposite is true. The first habit will always be the most difficult one, and things get easier with each new habit you create. Why? Because you can take advantage of a strategy called habits stacking. This concept refers to connecting or stack in your new habit on top of a current habit. Because the current habit is strongly wired into your brain already, you can add a new habit into this fast and efficient network of neurons more quickly than if you try to build a new path from scratch. So let's assume you successfully created your habit of preparing your meals every day. Now your next step is to focus on your calories and macronutrients to make sure you don't overeat. So what you could do is to create a sequence where you first through all the meal, prep and then calculate your calories and protein based on how much each meal weights off course. This is just an example. So when you have decided on your sequence, you want to pick a time and location. Every sequence or stick should be anchored to a time and place trigger. As an example, most people will probably choose the time right after dinner when they're home to do their meal, prepping for the next day. If you then want to create a sequence, you can add your calorie counting or your supplements to this routine. Doing these things one after another will minimize the will power it takes to complete each task off course. There are also other times that are perfect for completing such stacks. For example, at home after you wake up doing the morning routine after getting up is the perfect way to start your day. Things that are easily done in the morning include meditation, reviewing your goals, reading or preparing a healthy breakfast. Another time would be at work during their lunch break. Some people like working out during their lunch break, but you could complete other habits that prepare you for the rest of the day. Also at night after getting out of work is another perfect time to complete your workouts. Tech. You could, for example, directly drive to the gym to make sure you don't lose motivation. Many people that drive hold first, end up on the couch and never actually go to the gym and Leslie at home right before you go to bed. This is a good time to review the day and remind yourself what kind of progress you made, what you can improve and simply being grateful for what you have. 28. Choosing the right triggers for your habits: I already mentioned the word trigger, which refers to a cue that we can use to get us to start a habit or a habit stack. Besides the location in time, we can use our five senses so sight, sound, smell, touch or taste to act as a reminder to perform a certain action. In this lesson, I want to give you tips on how to choose the right trigger because most people can't remember a large number of tasks without this kind of cute. Therefore, triggers can take away the most difficult part of getting things done simply getting started. There are two common types of triggers. External triggers, which include things like our alarm clock or a post it note. This is where our environment reminds us of something so we begin to act, and the second type are internal triggers, like your own thoughts or a sudden rise in energy level. With this in mind, we can create new triggers for each habits sequence. A very simple but good example would be to put your meal plan on your kitchen counter or to your refrigerator door. This will act as a visual reminder to buy the foods you need for this meal plan and toe actually prepare them. Of course, that's just one possible example. And if you want to create your own personalized triggers, you should keep a few things in mind. First of all, your triggers should be linked to an existing habit. Obviously, you want to encounter the trigger every day, so make sure to choose the trigger that will go off because you're performing and already established. Habit. This could be brushing your teeth or getting a cup of coffee in the morning. This is important because you need to be 100% certain that you won't miss the trigger. Another trigger could be a specific time of day. So, for example, if you have a morning routine that you want to do, your trigger can be waking up at 7 a.m. every day. But again, whatever you choose should be an automatic behavior. Also, make sure your trigger is something that doesn't require a lot of willpower. Brushing your teeth or getting a cup of coffee are easy and therefore good examples. Cleaning your room takes a lot more effort and usually isn't done every day, so it's not a good trigger. With this in mind, I want to give you a list of habits that connect us perfect triggers because we all do them every day. Eating breakfast, eating lunch, eating dinner, brushing your teeth, getting into your car before work, walking into your house after work, arriving or leaving your place of employment, sitting down at your desk in the morning, setting a phone alarm at a specific time, or keeping a visual reminder in a key location like your desk, refrigerator or television. As you can see, there are countless types of triggers that we can use to remind us. 29. You habit sequence: Once you have to find your trigger, you have to know what actions you will perform. Therefore, you want to write down a sequence with a checklist. This checklist should include all the individual actions, how long it takes to complete each one and where you will do them. This might sound too detailed, but especially for beginners, it's important to have a clear structure off what they should do to reach their goals, including all the necessary information will take out the guesswork about what you need to do to progress now, even though you should include all activities in your checklist, the list itself doesn't have to be fancy. I actually like to write my own list on a flash card that I care with me throughout the day to remind me of what I will have to do at what time. It's simple yet very effective off course. Once you know your sequence by heart, you don't really need to write it down anymore. But especially in the beginning, this step is vital 30. Accountability: How to create it: The truth is that even with the best possible game plan and the most detailed checklists, we will all face times where motivation seems to be at an all time low and we simply want to give up. The good thing is that we can plan for these motivation lows and prepare ourselves to make sure we know exactly what to do when this happens. A big part of all of this is to create accountability, to stick to a major goal. It's not enough to make a personal commitment. Not only do you need an action plan, but also support network that will help you when you're faced with an obstacle. This applies to any goal in life, not just weight loss. That's why athletes have coaches to make sure there is someone who will get them going and when they're slacking and to motivate them when they've hit a major milestone. Now, not everyone will have the money to hire a coach, of course, and that's fine. There are two other ways that have worked for me and that will most likely work for you, too. The first is declaring your goals publicly. This could be done on social media or to a group of friends. Basically, when you declared golds to them, you're not only accountable to yourself, but also to others. This could be a very strong motivator because we naturally don't want to let others stone, and we'll work hard to prove to them that we can reach our goals. If you're still looking for the right room, check out my private Facebook group. The link for which can be found in the resource is section at the end of the course. Another technique is choosing a friend to be accountability partner, with whom you share your goals, progress and challenges. This will work even better if he or she is also working on something. You too, can then motivate each other and progress faster. But make sure that the person you're choosing is highly motivated. If you're accountability, partner tends to slack off, your bad habits will likely be reinforced and not overcome. What you can also do is to make a bet with each other where you put money or some other kind of reward into upon, and the one who makes the most progress wins. This will drive competition, but as long as it's friendly competition, there's nothing wrong with this approach 31. Small daily goals for more success: during the first few weeks of building new habits and habits, Tex repetition will be key. You have to stick to your routine even when you're not in the mood. Consistency and repetition should be your main goal because it builds muscle memory. At some point, when you've gone through a new routine often enough, it will become an ingrained part of your day, and your day will feel odd without it. This leads me to the next piece of advice, which is to do something every single day without fail. You want to create a doable small goal that could be achieved no matter what happens. And don't let yourself be talked out of it. Writers often plan to sit down every day, no matter what and write at least one page of content. The goal is not to write the best possible content, but to eliminate excuses. There are countless reasons to not get started, but if you regularly miss a day in your routine, then it will become more likely that you'll skip another day and another therefore, create a small and doable daily goal that you will achieve no matter what happens 32. Advanced strategies introduction: in this section, I want to share a few general goal setting and productivity tips. They're practical tips that will help you get started. The theory and process of goal setting can sometimes be a little intimidating. Seeing all the steps to the smart formula and all the milestones can often lead to analysis paralysis where you get overwhelmed by the information. When you try to do something to drastic and two different, it can often backfire. So what you have to do is take small actions that will give you positive results. When you receive positive results and you see small successes, you gain confidence and momentum. This strengthens and builds your belief system. Then you take more action, and it just keeps calm pounding. So see the following tips. Not as more gold setting theory, but small bits and pieces of advice that can help you get going 33. The success cycle: I have talked a lot about momentum in this course without really explaining it. That's what I want to do. Now. I want to explain the idea of momentum by using a model called the Success Cycle. It basically states that if you want to be successful and achieved amazing results in life , you must leverage your momentum to attract bigger and bigger success. No matter what you're trying to accomplish, the first step to achieving the result, your desire will always be the most difficult. For example, if you want to start a side business and earn $1000 from it each month, the first step from 0 to $100 is the most difficult. However, once you get a breakthrough, things will become easier after you've made your 1st $100 Earning your next $100 is not as difficult as it seems. Someone you've done it before and kind of know what you're doing right. The same thing is happening in every area of your life. The first step to achieving whatever goal you desire is the most challenging and tough. But once you've managed to produce some success, things will become easier. This is the essence of momentum. A scientist would say that based on Newton's first law, an object in motion stays in motion and an object at rest will stay at rest. This idea can be applied tree business, career and life. If you are moving and gaining ground, you are likely to keep reaping the rewards and keep moving forward on the other end. If you're stuck, it's highly likely that you're going to remain stuck and go nowhere unless you do something about it and pour in some serious effort. Tony Robbins, the famous self help coach, explains this with what he calls the success cycle. It looks like this. Basically, we all have a certain belief and assert potential in us, and because of what we choose to believe, we take action according to our potential, and as we take action to do something, we will get results. Whether it is a good result for a bad result, it's still a result and our results will affect our believes again. Let's go through each of the four parts off this circle in more detail, so you really understand what I mean. First, your beliefs, we've all been raised and grew up in an environment that has formed a certain set of beliefs within us. We believe that there are things we can do, and we also believe that there are certain things we cannot do, and these beliefs definitely impact how we live our lives. Highly successful people, for example, Bill Gates, believe that they have the potential to change the way we humans live. And he also believes that eliminating cancer it's possible most people don't think that way . They might also believe that eliminating cancer is possible, but it's not going to be them doing it or funding it. This is a radical example, I know, but my point is that whatever you choose to believe, you will do an act in a certain way. Next, your potential. Let me say this about potential. You probably underestimate yours. That's because we're often told from others what is possible and what is it. But no matter your circumstances for situation, there will always be someone who came from the same background and turned their life into something amazing. Maybe they grew up poor or handicapped, but they didn't listen to the naysayers and then went on to become rich, invent something or made a positive change in impact on the world. The problem is that most people are not living to their true potential. Think about how you went through last year. Did you do your best? Did you live up to your potential? If you are setting the same last year, goals this year it says something about you that you're not using momentum and don't believe in personal growth. Our believes that determine our potential and our potential will determine what we do in life. This takes me to step three of the cycle the actions you take. Obviously, your potential effects, your actions. When you believe that you have little potential to make things happen, you will take very little action on the other end. If you believe that you are truly destined for big success and that the business you start will turn out great, Trust me, you will do whatever it takes to start that business and make it a big success. The problem is that most people don't really believe in themselves. They say they want to be successful, but deep down they still don't believe they have what it takes the majority of less is not taking enough action to make our dreams and reality because we don't really believe that we can be successful and this effects are potential and therefore our actions. Let me put it differently. If you knew that you would become a millionaire and three years, but only if you work very hard and made some serious sacrifices, would you do it? Probably right, because you know, for certain that the work and the sacrifices you will make will be worth it. The problem is that you don't have the certainty in life, so many people don't even try. They think the three years of hard work would be wasted if they don't get the results they hope for. But that's a lie. Even if you put in the work and don't become a millionaire in three years, you will still have become a better person because you develop positive habits and the discipline to stick to something for more than a few days, and these habits will bring you positive things into your life. Eventually, this takes me to part four of the success cycle, the results you get. Like I said, we can always influence one specific result. Life is messy, and things cannot always be planned perfectly. But if you keep added and develop good habits someday, good results will come and your results are going to affect your beliefs. This, of course, worse in both positive and negative ways. For example, if you invested in the wrong stock and less most of your money, it can lead you to believe that the stock market doesn't work or that you simply don't have what it takes to become a great investor. But that belief will not be based on evidence and instead, on one thing that happened to you. This is not what you want because it will build a set of beliefs that create negative momentum. So what do you do when you fail? See it as a learning opportunity and then move on. Don't accept it as part of your personality or beliefs. This is how success works. Your results can affect your beliefs and your believes influence your potential, which determines your actions. And these actions will create results that over the long run will be positive if you just stick to it. 34. Why new years resolutions don't work: don't get me wrong. New Year's resolutions can be fun, but they have a few flaws built into them, which is why only about 10% of people who make New Year's resolutions successfully implement any type of change. The other 90% fail. This failure can be very discouraging and often undermines future efforts to change your life for the better. It leads most of us to believe that we do not possess the necessary willpower to overcome bad habits. But why exactly do most people fail at keeping their resolutions? The reason is that most New Year's resolutions are not a good approach to begin with. In fact, they have procrastination built into them. After all, setting a January 1st day to change something about your life implies that you will only begin to make changes once that date arrives rather than doing it. Now we treat the new year as if it holds some magical powers that will facilitate the changes we want to make. When it clearly doesn't, there's nothing special about January 1st, other than being a huge hangover day for most of the world. The real reason we make New Year's resolutions is because everyone else does it. But the joy of a new year will wear out pretty fast, and most people lose their motivation once we don't talk about the resolutions anymore. On the other side, real change happens when you yourself decide to take action. And the best time for that is now. Another reason why most New Year's resolution stonework is because people said, goes the wrong way. For example, many people will decide their New Year's resolution is true suede or run a marathon or stop smoking or be less stressed, as we already talked about. These can be good stretch goals that guide you long term. But to be effective, they also need to be broken down into smaller, more achievable and less daunting goals. So basically, most people make the fund lofty goals but failed to plan out the smaller milestones and steps along the way. When someone successfully attains a large goal, it is because they had a strategy and action plan. For example, if we set a goal of completing a marathon, it needs to be supported by a strategy like running a mile each day for a week and then increasing that distance by another mile each week after that. Or if you want to lose 10 20 or even £100 it is important to break down the goals into many goals, just like we did before. The last reason why people fail to achieve their New Year's resolutions is because they set too many. It is much more effective folks on one or two goals. At the same time we already went over this and the lesson on stretch goals. It might be tempting to try and accomplish more. But what is the point? If you spread yourself too thin, exhaust you re sources and ultimately fail? I believe that it's best to do one or two things and then do them well. Once you've reached that big goal, you can create another one and building the moment to summarize. If you are serious about changing your life for the better, it is better to follow the steps in this program than to copy everyone else by making half baked New Year's resolutions. Don't wait for the New Year's Day to come around. Instead, start now and just get going 35. How to share your goals: many people will tell you that once you've set your goals, sharing them with others will increase your chances of actually reaching them because this creates accountability. But is it true? Should you really share your goals on social media or with an accountability buddy? Or should you work in silence until you've hit all your milestones? Well, here's what the research says. Psychological studies suggest that sharing your goals can definitely have an impact on your success. But be warned, there is no easy share or don't share answer here. The psychology of sharing is a little more complicated than that. Let's first go over the conventional accountability buddy. Does it make sense to talk to someone you know about your goals? The short answer is yes, but only under certain conditions. A meta analysis of a variety of gold tracking and sharing studies showed that the impact of accountability it can very pretty significantly, depending on who was holding you accountable and what kind of accountability we're talking about. As far as the who goes, your accountability body should be a friend, because research has also shown that it can meet de motivating when your progress is monitored by a stranger, and it shouldn't be just any friend either. And any type of feedback getting it from someone who will give you feedback on your process . So based on your efforts and what you've actually done will lead to better results than talking to someone who gives your feedback on us a person. So based on your abilities or talents, in other words, you want your accountability body to say, while you worked really hard on that instead of while you're so smart, The reason for this is that having someone who gives you person praise so the while we just sort smart can be worse than getting no feedback at all. If you are consistently told that your success is due to your talents, then when you encounter challenges and failures, you're more likely to think that that's something you can not change because you don't have the talent for it. You also want to find a friend who knows what kind of feedback works best. Researchers have found that early in the process of learning something new, it's best to receive positive feedback. But the more experience you become, the better. You will respond to more critical feedback. The reason for this is that typically, in the early stages of working towards a goal, are self assessment will be focused on how committed we are. Positive he picked basically helps us stay on track. But as we get further along, we tend to shift towards assessing actual progress. At that point, getting more critical feedback tends to result in better outcomes because it pushes us to keep up the effort. So, in summary, sharing your goals with someone else probably helps if that person is a friend and maybe particularly helpful if that friend is also careful to give you process praise. Rather than praising your talents, he or she should also switch from focusing on positive feet big to more critical feedback. As you progress. Now that we talked about the ideal accountability body, the next question is, what exactly should you share with them? Well, like I said before, we know that people who share their goals with a friend are more likely to succeed than those who don't. But we also know that people who regularly give their friends written progress reports are even more likely to see success. That's because being held accountable to a process is more effective than being held accountable to an outcome. Accountability can end up giving you tunnel vision if you're just being held accountable to an outcome. That's because it incentivize you to justify whatever you've done in the context of the outcome. Instead of honestly evaluating your actions that way, you would never adjust your goals even if the circumstances demanded it. On the other hand, being held accountable toe a process will give you better results because it commits you to doing the work but leaves. You're free to change your goals as you progress as an example. Don't tell your friends you're going to become a successful entrepreneur. Tell them that you're going to spend 40 hours working on and building up your business each week and then send them weekly updates about what you did. The last thing I want to talk about in this lesson is social media. Should you share your goals there? To be honest, the research about it is a mixed back. Based on what we've talked about so far, you would assume that social media sharing might be a bad idea because it's sharing with strangers rather than friends, and you also don't have any control over what type of feedback you will get. We know from psychological studies that hearing about competition can keep some people from improving while it helps others. So it really comes down to who you are and what you need. Another problem is that there are very few studies that have looked at only social media. There's one from 2013 from the University of South Carolina, which found that sharing you weight loss progress on Twitter can help, but only in the context of a supportive community. On the other hand, we also know that social media negatively influences the image of self worth of young people, especially girls. So in summary, when it comes to social media, the only thing we can really be sure of is that we need more research on it. 36. The 80/20 rule in goal setting: you have probably heard of the 80 20 rule before. It is one of the most helpful concepts for life and time management and says that 20% of your activities will account for 80% of your results. It is also called the Pareto principle, named after its founder, the Italian economist Wilfredo Pareto, from 18 95 he noticed that people in society seemed to divide naturally and what he called the vital few or the top 20% in terms of money and influence and the trivial many were the bottom 80%. Later, he also discovered that virtually all economic activity was subject to this principle in that 80% of the wealth in Italy during that time was controlled by 20% of the population, for example. So the question is, how can we apply this concept to go setting? This really goes back to what I said earlier in the course. If you have a list of 10 goals, find the one or two most important goals in your life and focus on them completely. I promise you they will turn out to be worth more than the other eight items put together. The sad fact is that most people procrastinate on the top 10 or 20% of their goals, their most valuable important the vital few and instead focus on the least important 80% the trivial many that contribute very little to their success. For me personally, the easiest way to find these critical goals is to take a piece of paper and write down maybe 5 to 10 goals that come to mind. And then I asked myself if I could only accomplish one of the goals on that list in the next year, which would have the greatest impact on my life. If you want, you can also pick a second important goal, but this is really optional. You will see that after you completed this exercise, you will found the most important 20% of your goals. That will help you more than anything else. This also gives you the freedom to ignore all the other goals that seem important but really aren't. This brings me to a phenomenon that you see a lot nowadays, people who appear to be busy all day long but seem to accomplish very little. This is almost always because they're busy working on tasks that are of low value while they procrastinate on the one or two activities that could actually make a real difference in their career. The most valuable task you could do each day are often the hardest and most complex, but the payoff and rewards for completing them can be tremendous. Before you begin your work, always ask yourself, Is this task the top 20% of my activities or in the bottom 80%? When you ask yourself this question? Also resist the temptation to clear up small things. First. E mails, text messages and phone calls usually aren't very important, but they definitely rob you of energy and time. The problem is that if you choose to start your day working on low value task, you will soon develop the habit of always working on low value tasks. Rep. Up this video, I want to highlight the importance of a stretch goal one more time. A lot of research has been done about the attitudes of wealthy people in regards trouble setting. What it has found is that 85% of wealthy people have one big goal that they work towards all the time, so If you want to be successful, do what wealthy people do. Pick one bagel and stick with it long term. This doesn't just apply to money, of course, but all kinds of goals. 37. Visualizations to reach your goals faster: visualisation techniques have been used by successful people to visualize their desired outcomes for hundreds, if not thousands, of years. The problem is that visualization is often confused with the just think positive advice that isn't backed by any science and usually peddled by self help gurus. But visualization is not a gimmick. Nor does it involve dreaming or hoping for a better future. Elite athletes used many billionaires use it, and peak performers in all fields use it. The daily practice of visualizing your dreams as already complete can rapidly accelerate your achievement off those dreams, goals and ambitions. In this lesson, I want to show you how to do it correctly. But before we get there, that's first talk about the biggest benefits of visualization. First, it activates your subconscious, which will start generating creative ideas to achievable. It also programs your brain into more readily perceive and recognize the resource is and opportunities that you will encounter and need to achieve your goals, and lastly, it builds your internal motivation to take the necessary actions to get going. As you conceive. Visualization has huge potential, but how do you do it correctly? One possible method is the mental rehearsal technique. This technique is very popular with athletes, which have been using it since the 19 sixties. All you have to do is set aside a few minutes a day. The best times are when you first wake up after meditation or right before you go to bed. So basically, when you're most relaxed to do the mental rehearsal technique, go through the following process. Step by step. Step one. Find a time and place where you won't be interrupted. So not a comfortable chair or lying down and close your eyes. Step to relax, concentrate and focus. Take deep breaths and exhale slowly as you exhale. Imagine that stress is leaving your body. Start at your feet. Feel all the stress. Leave your feet in your legs and your chest all the way to the top of your head. Fuel all the stress. Leave your body for your mind of distractions and allow to focus on the relaxation process . Step three. Once you are relaxed, try to focus on the task that you want to get done or the goal you want to achieve mentally . Tell yourself that you are a confident and then you have the ability to perform this test successfully. Step four. Imagine what you will see just before you begin the task. Visualize yourself as an active participant, not as a passive observer, for example, to mentally rehearse shooting a free throw. Imagine that you're standing on the court rather than watching as a bystander. Step five mentally rehearsed a successful performance off the task. Imagine going through all the motions necessary to make the free throw. Repeat this several times. This is important and Step six. Finally open your eyes and smile. You have successfully performed the task in your mind and hopefully created an emotional connection with it. You should now be more confident that you can actually get the task done in a real situation. Off course. There are other ways besides the mental rehearsal technique to visualize your goals effectively. Another powerful visualization technique is to create a photograph or a picture of yourself with your goal as if it were already completed. If one of your goals is to own a new car, take your camera down to the local car dealer and have a picture taken of yourself sitting behind the wheel of your dream car. If it goes to visit Paris, find a picture of the Eiffel Tower and cut out a picture of yourself and place it on to the other picture. If that's not for you, think about simply riding your goal on an index card. I write each goal I have on a three by five NextCard along with my signature and the date. Then I keep the card in my wallet at all times. Every time I feel unmotivated, I take out the cart and look at it. This reminds me of the promise I made to myself when I wrote the cart. I close my eyes, visualize the goal already done and then opened my eyes again. That's it. Super simple, but very effective. 38. Creatine a vision board: now that we already talked about different visualization techniques that can help you achieve your goals. I want to talk about one more tool in this lesson. It's called the Vision Board and refers to a board used to build a collage of words and pictures that represent your goals and dreams. They could be bought from professional supplier or made with cork or poster boards. By placing visual representations of your goals into one space, you can easily visualize them frequently. Looking at your vision board daily is one of the best ways to get you in the right mindset . That way you will prompt yourself to visualize your ideal life on a regular basis, And that's important because visualization activates the creative powers of your subconscious mind and programs your brain to notice. Available Resource is that were always there but escaped your notice. A vision board can easily be designed in a few steps. You are the most important ones. Step one. Create a list of cools that you would like to achieve in the next year. Usually, vision boards are for yearlong goals, but you can also use longer or short triangles because we already talked so much about gold setting. I'm not going to repeat the process here. Step to get a bunch of old magazines with nice pictures. If you are not a magazine reader or currently, don't have any magazines at home, ask your friends to give you old ones that they no longer want. You should also be able to pick some up for just a dollar or two at your local thrift store . Already could check out your local recycling depot. Mine has a free stuff corner where you can pick up all the magazines you could ever want at no cost at all. Step three. Find pictures that represent your goals and inspire you for this. Set aside a couple hours one evening to go through the magazines and cattle pictures that speak to your heart in some meaningful way. You can also listen to music or eat something nice. Whatever sets the mood When looking for images in the magazines, look for those that immediately make you say yes, that's what I want to my life. They don't have to be physical objects or exact representations of what you want. Instead, focus on how the images make you feel For example, if you would like to move to a home close to the beach someday, don't worry. If you can find a picture of your perfect dream home, perhaps a picture of an ocean sunset will be enough to inspire you. Or, if you're looking for a new partner instead of searching for a picture of a man or woman you would like to date, find a picture that represents love to you. So a picture of a hard or an image of two people holding hands, for example, step forward, make a collage out of your photos. Once you've collected I'm not photos. The next step is to make your vision board go to your local craft were dollar store and buy a large piece of construction or poster paper. A court board would also do then blue staple or tape your pictures to the board and an arrangement that you like and that you want to look it next at motivational affirmation words that represent how you want to feel the vision of your ideal life shouldn't be focused on just stuff so much as on how you want to feel. For this reason, I like to Edwards to my vision board that describe how I want to feel on a daily basis words such as joyful, strong, ambitious, abundant, fit or financially free. Take some time to create a list of words that describe how you want to feel. You can either search for these words in your magazines or write them yourself. Then add them to the Vision board in a nice way and Step six. Take a few moments to contemplate your vision board every day to get the full benefit from your vision board. It's important for you to place it somewhere. You can see it every day. I recommend you take a few minutes to look over your vision board at least once twice a day . I do it every night before I go to sleep in order to prompt my subconscious mind to come up with new ideas on how to achieve my goals. That way, I wake up in the morning full of motivation to get going, and I'm also far more likely to notice and act on opportunities that will bring me closer to my goals. 39. Affirmations for goals success: informations are positive statements that will improve your focus on your personal goals and can combat negative self perceptions. For example, someone struggling with weight loss may have self defeating thoughts such as. I'm never going to be able to lose weight or my body is my enemy. Such pessimistic thoughts can make it more difficult to stick with your goals, which is why you can use affirmations to combat them. Affirmations. Surf is an important tool for staying on track and avoiding feelings off discouragement to use the same weight loss example and information could be each day and one step closer to achieving my healthiest weight or as long as I'm doing my best results will come eventually . It doesn't really matter what the exact information is, but it should be specifically related to a positive cool. So basically the opposite of what the negative self talk says. Let's now quickly go over how to use informations to help you make positive changes. It's a really simple exercise that you can do anywhere first, set aside some quiet time and try to relax. Then look at the goal you set using what I taught you earlier in the program. Now write down any negative thoughts you tend to have when you try to focus on your goal for each negative statement. Right? A positive statement that is the opposite of the negative self talk. Make these positive statements short and to the point, even if your goal is for sometime in the future, right, the positive statements as if they are already true. So, for example, I love moving my body and I love feeling healthy. Or each day I feel stronger, healthier and happier. Also tried to think about a specific time in your life when each of these positive statements rang true for you. So when you did feel great, happy, healthy, remember, it's not about finding in time in your life where things were completely perfect, but just mostly positive for each information. Try as best as you can to envision the future goal has already being true. Imagine how your body feels. Imagine how your life and health will have changed and how amazing it will be to have achieved the school. Use as many of your senses as you can to engage in this process. Repeat each individual affirmation, saying it out loud. after you have done this for the first time, you should repeat the process regularly and probably daily. Good luck.