January-Goal Setting

Goal Setting

Approaching the New Year with lots of ideas about ‘A New Me’ ‘Life will be better this year’ etc are all great. However, how do we achieve these goals?

Below are some ideas to increase your chances of making some long lasting improvements to your life. I have included a step by step guide that will help you create a Vision board. This board will keep you focused on your dreams, goals and desires.

Why is goal setting important?

• It gives life focus and direction
• You’re taking time to visualise and plan how you’re going to reach your objectives
• It motivates you to set clear milestones and track progress to achieving your goals
• You start to think more about the future and it helps to move you in a more positive direction
• It increases confidence that you are moving towards what you want
• Your motivation increases:
  • A key part of setting goals is defining why you want to achieve a certain objective
  • What purpose does it serve you?
  • You know the steps to take to be successful
  • The goal becomes achievable
  • You know the path and have a plan to reach it

Tips to setting achievable goals:

• Decide what it is you actually want to achieve. A dream exists in your mind but goals exist in reality. You can dream of your desires but to achieve it you need to set achievable steps to complete the goal. Clarify your goal and pay attention to detail to spark motivation
• Write down your goal, this helps to transform your goal from a thought to a plan.
• Look for proven strategies. Speak to others or research your desired goal to see where others have succeeded and adopt that strategy
• Break down big goals into actionable steps. Define key milestones that will put you on a direct path to reaching your goal. This will maintain motivation and makes the process less overwhelming
• Put in the effort, take action over seeking perfection
• Create deadlines and due dates, decide when you’d like to achieve your goal and work out a timeline for when each goal needs to be achieved
• Discipline, stick to your deadlines!
• Celebrate your wins, reward yourself when you reach a milestone whether large or small

Choose the areas of your life you want to focus on in January :

Choose 1 or 2 of the following:

• Health
• Work/career
• Mental clarity
• Relationships and family
• Routines
• Self-care, health and well-being
• Finances
• Time management
• Personal growth and skills
• Mindset and habits
• Hobbies and interests

This month I intend to (action) so I can feel ( value/emotion)

e.g.

• This month I will plan ahead, every week so that I complete my tasks
• This month I intend to walk for 20 minutes, 3 times per week to support my energy and mood
• I intend to keep my mornings screen free, for at least one hour so that I start the day focused

• Have weekly check-ins. Sunday is usually a good day for this

Jot down your answers:

• Did I follow through on my intentions?
• What got in the way?
• What worked?
• What can I adjust or rethink?
• What support do I need this week?
• Just 5 minutes of reflection can bring you back to clarity.

Keep it visible and simple:

Create an intention setting page for January and include:

• 1-2 intentions
• Key habits linked to each
• Weekly check-in reminder
• Add a motivational phrase (e.g Progress over perfection)

Put it:

• On your desk
• On your fridge
• In your planner
• As a phone lock screen

January intention setting summary:

• Reflect-Have a review of what has or hasn’t worked for you
• Set intentions- Write practical, do-able intentions
• Focus- Choose 1-2 life areas to work on for January
• Link habits-Choose realistic actions that support those intentions
• Check weekly-Adjust and recommit, no need to restart!
• Keep it visible-To remind yourself regularly of your intention

You don’t need a huge plan. You just need a clear direction and consistent small actions

Vision boards

A vision board is a visual collage that displays images, words, and symbols representing your goals, dreams, and values. Its designed to make your intentions visible and emotionally meaningful, helping you to stay focused and motivated. It is a meaningful expression of your goals and dreams. It helps you stay inspired. You can move through each day with focused intention.

Seeing your intentions in front of you everyday helps focus the mind. It channels energy to attract your dreams. This triggers a process that reprograms your subconscious mind.

How do Vision Boards work?

• When you consistently visualise an outcome, the brain starts to read it as a memory and not just a desire
• You start to subconsciously adapt your behaviour by making the intention more likely to be achieved
• Instead of focusing on the images literally, you pay attention to the feeling they provoke in you

Below is an example of a vision board, you can make it whatever resonates with you

A step-by-step guide to creating a Vision Board:

Ask yourself:

• What do I really want and/or need?
  • Take some time to really visualise the things that are important to you at this time. Take a blank sheet of paper. Write down everything that comes to mind about your ideal life.
  • Things that seem impossible to achieve should also be included
  • Now prioritise the things on your list and write beside each one why you want to achieve it. Try to limit it to 5-10 ideas
• Choose photos, cards, words, or images that clearly symbolise your goal:
  • These can be cuttings from magazines, newspapers, or you can draw or write things that have meaning to you
  • Select whatever it is that resonates with you
• Use a corkboard or a large piece of paper to attach your items:
  • Try not to clutter the board too much, as this will distract you from your intentions
• Placement:
  • Choose a location where you will see it regularly
  • This is crucial as you want to visualise them consciously and subconsciously regularly
• How to use it:
  • Stare at it. What is calling your attention today?
  • Look at the words and pictures, reflect on what they mean, and pay attention to every detail
  • Imagine your life when that specific goal is a reality and how it makes you feel. Where are you? Who are you with?
  • Create a story, imagine what is happening around you. The more you engage the senses, the stronger the neural pathways and connections will be
  • Take a deep breath, hold it to a count of four, and slowly release. Open your eyes

Images trigger emotion faster than words. Emotion strengthens memory and commitment. Seeing your desired future makes the effort feel meaningful. This helps you stay motivated during setbacks

Where focus goes, energy flows!