The 2016 Goal Setting Workbook: Free Download to Make This Your Best Year Ever

Patrik Edblad
Jan 21, 2016 · 11 min read

“A goal without a plan is just a wish.”
― Antoine de Saint-Exupéry

I feel like I’ve been repeating this statistic all over the place these last couple of weeks, but I don’t mind because I think it’s such an important number: 92 percent of people who set New Year Resolutions fail to accomplish them (1).

Goals vs. Habits

Man, setting goals feels GOOD. You get to envision what you’d like your life to look like and in the process of writing it down, you can almost taste what the end result would look like. This, in turn, leads to that awesome feeling of burning excitement and you can’t wait to get started. It’s no wonder gym’s see a massive spike in attendance at the beginning of the year.

Step 1: Uncover Your ‘Keystone Habits’ by Using the ‘Wheel of Life’

One fact that is important to realize is that some habits are better than others because of their tendency to ‘spill over’ and create positive effects in other areas of life. These ‘keystone habits’ (2) are a great place to start because once implemented, they make other habits much easier to adopt.

Step 2: Create S.M.A.R.T. Goals & Habits

You may or may not have heard of this acronym before. If not, it stands for:

  • Measurable — How will you quantify and measure your progress?
  • Action-Oriented — What will be your minimum daily (or weekly) quota for this goal?
  • Realistic — Is your goal challenging enough to inspire you but still possible to achieve?
  • Time-bound — By when do you want to achieve this goal?

Step 3: Find Helpful Resources & Tools

In this step, we’ll look at the resources and tool’s you’ll need to effectively maintain your habits. Start by asking yourself where your knowledge gaps are for your habits and look for resources that can fill that gap.

Step 4: Design Your Environment

As I’ve written about many times before, your environment has a huge influence on your behavior. Because of this, it’s crucial that you take the time to deliberately design your environment to support your new habits.

  1. Make you unwanted behaviors as hard as possible.

Step 5: Get Accountability

We’ve all experienced the powerful effect a little bit of external accountability can have on us. It’s one thing to skip the gym and sleep in if no one else knows what you’re doing, but it’s a completely different story if you know your trainer or workout partner is expecting you to show up.

Step 6: Create Your Rewards & Consequences

A lot of my clients have a hard time rewarding themselves for their efforts. This is usually because they feel like they haven’t done more than what’s expected of them and since they haven’t put in an extraordinary effort, they don’t really deserve a reward. After all, what’s the point of celebrating an average performance?

  • Something at stake. Cold hard cash and/or your reputation. For example: Send a friend 50 dollars and/or let your social network know that you’ve failed by publishing a Facebook status.
  • A referee. Someone that will hold you accountable to your contract. For example: An accountability partner or coach.

Step 7: Schedule It All

Next, your habit(s) NEEDS to go into your schedule. This is important not only because you’ll need a daily reminder when the habit is new, but also because it shows you’re serious about creating this change in your life. If this new habit is truly important to you, you shouldn’t have any problem listing it right next to your work deadlines or whatever else is considered a priority in your calendar right now.

The Next Step: Grab Your Free Copy of The 2016 Goal Setting Workbook

Footnotes

  1. New Years Resolution Statistics
  2. The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg
  3. Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.

Patrik Edblad

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I write about timeless ideas and science-backed strategies to feel great and perform at your very best. Get more from me at http://www.selfication.com/medium/

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.