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#162 - How to Set Goals That Actually Stick: Dream Big, Start Small and Stay Consistent
609 Plays15 days ago
If you've ever set a goal and wondered why it didn't stick — or felt guilty for wanting more when you're trying to be present and grateful — this episode is for you.
I'm diving into why goals matter, how to make them feel truly yours, and the exact process I use to reverse engineer a big vision into the daily habits that actually move you forward.
We also talk about one of my favourite mindset shifts: the gap versus the gain. Instead of measuring how far you have to go, we start measuring how far you've already come — and it changes everything.
In this episode:
- Why goals matter for direction, purpose and progress
- How to tie your goals to a "why" that genuinely motivates you
- The night-driving metaphor — and why detours don't mean failure
- How to reverse engineer your vision into yearly goals, monthly targets and daily habits
- The gap versus the gain mindset shift
- How to keep your goals visible and front of mind every day
00:00 Welcome and Take Two
00:23 Why Goals Matter
02:51 Make Goals Truly Yours
05:53 The Road Trip Metaphor
09:07 How Goals Evolve
11:50 Reverse Engineer Your Vision
15:17 Realistic Targets, Not Pressure
20:03 Growth Zone, Not Overwhelm
21:37 Stop Overthinking, Start Doing
22:45 Gap Versus Gain Mindset
26:59 Make Goals Visible Daily
29:17 Journal Summary and Next Steps
30:44 Wrap Up and Coaching Invite
Links & Resources:
- Learn more about KHH coaching here
- Subscribe to my weekly coaching newsletter here
- Access my FREE calorie calculator here
- Connect with me on Instagram here
- Connect with me on Facebook here
- Connect with me on TikTok here
- Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
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Transcript
Introduction to Goal Setting
00:00:00
Speaker
Hello, everyone, and welcome back to another episode of the Kate Hamilton Health Podcast. This is take two. I recorded this whole episode earlier and it didn't record.
00:00:11
Speaker
So I talked to myself nonstop for about half an hour. and it wasn't recorded. So this is take two. It should be good because I've had a good practice run. Anyway, let's get into it. So look, today's episode, we are going to talk all things goal setting. We're going to talk about goals, why they're important, how to set goals, how to make them realistic, how to make them achievable, how to break them down, how to reverse engineer, and how to make them stick.
00:00:40
Speaker
So that's what we're going to
Balancing Present Contentment with Future Goals
00:00:42
Speaker
get into. So the first thing is, Why do goals actually matter? And sometimes you have there's this narrative that if we're always setting our sights on goals, are we in the present moment? Are we being grateful? Are we happy with what we have? Are we constantly looking for more? Are we constantly constantly not feeling enough? First of all, it is very healthy to Be happy with what you have and what you are, but also want to strive for more. There's nothing wrong with that. And setting goals will give you direction, purpose and progress.
00:01:20
Speaker
It is as as human beings, we are so both like we're not supposed to stay static. That doesn't mean we need to change everything all the time, but we should all always be moving. Our lives are about moving and about having something that we're working towards that's important to us. And this isn't necessarily even health and fitness related, just in general. And sometimes your goal might be just to keep things moving.
00:01:47
Speaker
and running exactly as they are for now. But we are going to talk about goals, particularly in relation to your health and fitness today.
The Importance of Personal and Written Goals
00:01:54
Speaker
So direction, first of all, goals give you a destination without knowledge of where you want to go.
00:02:02
Speaker
Every path looks the same. You end up just floating around and you don't get anywhere. So how can you expect to achieve anything? if you don't know where you want to go. So that's the first thing. It gives you direction. It also gives you purpose. And this ties in nicely with the why that we did last week in last week's episode. The importance of having a clear why. It fuels motivation when things get tough. So your goals being tied in nicely with your why is going to give you a real sense of purpose and make the difficult things that you need to do
00:02:36
Speaker
seem meaningful and it doesn't matter you'll do them because they're important to you and and progress goals allow you to measure how far you've come as well it's a great form of measurement and and really really important to celebrate every step forward as well with goals what's really important as well is that they are your goals Write them down.
00:02:57
Speaker
So thinking your goals is not enough. Pen to paper is essential. You need to write your goals down and ask yourself, is this goal truly mine? Why do I want to achieve this?
00:03:11
Speaker
Make sure that your goals excite and inspire you, not anyone else.
Examples of Meaningful vs. Meaningless Goals
00:03:17
Speaker
They shouldn't be your husband's goals, your sister's goals, your parents' goals, your kids' goals for you.
00:03:24
Speaker
They should be your goals for you. Are you doing it because you feel like you should or is this something that's important to you and why? Do I actually want this? Is this really important to me?
00:03:37
Speaker
And why do I want this goal? So again, that's going to tie in with your why and with your values. Because like if we take the goal of like running a marathon, for example, i was like, is that a goal of mine? I was like, oh, maybe I want to run a marathon. That'd be a real, you know, life goal ticked off bucket list. And as I trained for a 10K, I realized very much that I do not enjoy running any more than five kilometers at a time.
00:04:06
Speaker
And even at that, that's only when I'm in the mood too. Yeah. I was like, I would hate to do the training and put in the hours that would need to go in to train, to do a marathon. And the marathon is the end goal. It's the long runs and all of the extra training.
00:04:22
Speaker
And I'm not shitting on running at all. Like, I think people who run marathons are amazing. But I was like, as I thought about it, i was like, I don't want to do what it takes to run a marathon.
00:04:33
Speaker
It's not that important to me. So I was like, that's not a goal of mine. So, but I do have goals that I will prioritize what needs to be done for those goals because it is important to me. So, for example, you know, getting to the gym at least three times a week, if not four, and lifting weights consistently.
00:04:53
Speaker
is really, really important to me because my goal of being strong, of being mobile, of having good metabolic health is really important to me. I really enjoy just that feeling of empowerment that it gives me. So I will prioritize it. It's important. to Same like with walking I want to keep healthy I want to keep my mind clear I want to keep my mental health healthy and i want to keep my heart healthy so a good brisk walk every day it happens and I prioritize it and I protect that time because it is important I'm not willing to sacrifice hours at the weekend for long runs to train for a marathon that I don't care about enough
00:05:34
Speaker
However, i will sacrifice time. i will sacrifice several hours all throughout my week for walking and lifting weights because that's what's important to
The Evolution of Goals Over Time
00:05:43
Speaker
me. And there is no right and wrong way of doing this. But do you see how whatever your goal is, it has to be important enough that you're willing to do that and to reverse engineer it and do the things that need to be done. I want you to think about driving across the country at night.
00:05:59
Speaker
So that's kind of what trying to achieve a goal is like. So your destination, if I'm driving across the country at night and I decide, right, I'm driving to West Cork, to Bantry, which is like the opposite side of the country to where I am. Bantry and West Cork.
00:06:16
Speaker
Shout out to anyone who's from Bantry. I love West Cork. It's my favorite place. Any of the Cork ladies or gents listening. ah But anyway, I'm driving from the east coast of Ireland to the west coast of Ireland down to Bantry.
00:06:29
Speaker
I need to know where I'm going. I need to know that I'm going to Bantry because if i don't know that I'm going to Bantry, then I'm just going to driving around in the dark and not get anywhere and probably end up back home.
00:06:40
Speaker
I'll probably end up back home because my habit loop will be familiar and my subconscious mind will take over and I'll probably drive around in circles. Now, somehow I'll end up back home. And that's what happens to a lot of people. They don't have clear goals. So when they start on these new habits, these diets,
00:07:00
Speaker
they suddenly revert back to old habits because they don't have clear direction and they don't have clear structure. So that's really, really, really important. First thing you need to know that your goal is your destination. It's like putting it into Google Maps.
00:07:13
Speaker
And when I'm driving to West Cork, I don't have to have the whole journey figured out and planned out the whole way. I don't need to be like, right, when I get to the top of the road, I have to take a right. And then when I get... to the top of that road, I need to take a left. And when I reach that roundabout, I have to take the third exit off the roundabout. And then I need to drive for 26 and a half kilometers. of like I don't need to think about all of that.
00:07:35
Speaker
I do it one of two ways. I put it into Google Maps and Google Maps is going to tell me step by step what needs, where I need to go. Or I'm going to follow. i'm gonna I'm going to know a certain amount of the journey and I'm going to follow signposts.
00:07:50
Speaker
Either way, if it's in the dark, all I need to be able to see is that little bit of road lit up in front of me. I don't need to have every single detail of that journey planned out and figured out and exactly what I'm going to do in each situation. And I just need to see the little bit of road. I need to know where I'm going and I need to see the little bit of road that's lit up in front of me by my headlights.
00:08:12
Speaker
And when I come to junctions, I need to take the correct exit or the correct turn and I will reach my destination. And you know what? If I took the wrong turn, what's going to happen if I'm using Google Maps? It'll be like recalculating and then you'll be brought a different route and still you will reach your destination.
00:08:30
Speaker
If you're following signposts, you might have to drive around a little bit, find your way back. Might take a little bit longer to get there, but you will get there. So when it comes to reaching your goal, it's rarely linear. Like people, it you know, if it was that easy, everyone would just do it. It's not. So, you know, you're going to learn a lot about yourself along the way.
00:08:51
Speaker
And you will take detours. But as long as you know what's important to you and where you want to go you will veer back onto the right path eventually. And what you learn along the way, you'll take with you. I just think that's really important to note. And also that your goals are flexible. So when you start off, if you're listening to this and you're starting off, or if you're listening to this and you're good bit into your health and fitness journey, think about when you were starting off.
00:09:17
Speaker
Your goals when you're starting out will quite often be different to what they are as you move through this
Breaking Down Goals into Manageable Steps
00:09:22
Speaker
journey. When I started getting into fitness, I did it because I wanted to look good. I was 29, 30.
00:09:31
Speaker
I had two kids at that stage. I hadn't had my last child yet And i was out of shape, didn't really recognize my body, feeling a bit crap, really bad eating and drinking habits and general kind of, you know, quite an anxious person and not feeling particularly good about myself.
00:09:49
Speaker
And Instagram had started to become popular and I could see people on Instagram that looked fabulous and looked really healthy, fit, toned. And I wanted to look like that. And that's why I started working out.
00:10:02
Speaker
It's not why I work out now. Somewhere along the line, how I looked didn't matter as much to me as to what how my health, and I suppose that comes with age as well, but how I felt my energy levels, my confidence, my strength. Suddenly it was like,
00:10:21
Speaker
Wow, look what I can do. wonder what else I can do. And that's what happened. When I joined the gym and I started lifting heavy weights and, you know, I was in a CrossFit gym. it was like a small group, personal training. And, you know, there was other women around me lifting heavy and doing things that I really didn't think I could do.
00:10:40
Speaker
I started doing these things. I started, you know, learning how to do pull ups. I started deadlifting. I started barbell back squatting and doing box jumps and all these different things that I never thought I'd be able to do.
00:10:52
Speaker
Suddenly I was doing it and enjoying it and getting such empowerment from it. It was nothing to do with what I looked like. You know, the ego very much got left at the door. There was no mirrors in this gym.
00:11:04
Speaker
You went in. You worked hard and you were proud of yourself leaving. And somewhere along the line, I really was like, wow, look what I can do.
00:11:16
Speaker
I wonder what else I can do. And it's changed my whole life. This is my life. that This is why I do what I do now, because i want other women to have the chance to experience that level of empowerment that I have experienced through fitness. And it all started by me just wanting to look a bit better. So that's a really long way to feel like your goals are flexible. They will grow as you grow. They will change as you change. And that's OK, because a proper health and fitness journey is also a personal development journey. And you're going to learn so much about yourself along the way, which is really exciting. So in relation to your goals, OK, you have got to reverse engineer.
00:11:56
Speaker
You need an ultimate goal. So this is what do you want for your life? Like, what do you want for yourself? This is a little bit different to your why. So, you know, and as you would have done the digging in the last episode, this is more like, what do you like?
00:12:15
Speaker
Where do you want to go? What do you want? And what I really want you to make sure you do here is dream big. And what I really don't want you to do is to limit yourself.
00:12:27
Speaker
because of fear, because of disbelief, because of doubt, because of all these limiting beliefs and stories that you're telling yourself that you've built up over the years, over the decades. Think about yourself as an eight year old child.
00:12:42
Speaker
All us have that inner child within us. If none of the external circumstances mattered, what would you want for your life? You don't need to know how you're going to achieve it, but I want you to dream big with this ultimate goal.
00:12:57
Speaker
And this is like the driving across the country at night. You don't need to know how you're going to achieve it. You just need to know what you want. That's the most important thing. And if you can't think of a really big one, that's OK. Start small. Think of a goal that you like. You'll know what sits with you. You need to have some level of deep down being like, OK, I have no idea how I would achieve that, but I know I could if I really wanted to.
00:13:25
Speaker
You know, so if you really just couldn't possibly believe it, pick something a little lower. But what I try and aim big first to see how it sits with you and and you'll know what your goal is meant to be. And and then what you're going to do is reverse engineer that. So that needs to be broken down then into a yearly goal.
00:13:43
Speaker
What are you going to achieve within the next year from this day to this day next year? What goal are you set yourself? Then you're going to break that into monthly targets, but don't break it up into 12 monthly targets from the word go. Like, don't be like, so as I'm recording this, it's March.
00:14:02
Speaker
Don't be like, right, I'm going to do this for March, this for April, this for May, this for June. Like, don't plan to that detail because as you know, life doesn't always go according to plan. So if I'm recording this and it's the 20th of March. So if I'm like, my yearly goal is what am I going to achieve by the 20th of March next year?
00:14:19
Speaker
So then what I'd look at and be like, OK, well, what am I going to my first monthly goal? What am I going to achieve in the month of April? It's the 20th of March. So i'm I'm planning for April. What am I going to achieve in April? I'm not planning for May yet because I'm just setting goals for April. And then when I have those April goals, that's all I'm focusing on.
00:14:39
Speaker
And then I reverse engineer that. I'm like, because goals are just goals unless you you actually take action. So that monthly goal then needs to be broken down into a weekly and daily habits. What do you need to do every day and every week to achieve that little mini goal in April?
00:14:56
Speaker
And that's what you need to do. And then that needs to be scheduled into your routine and stuck to. And when you don't feel like doing some of the things that you've set to do, you do it anyway. Because think of the big vision, think of the yearly goal and focus in on that monthly target. It is so important and it is life changing. Now, what I will say is a lot of people.
00:15:21
Speaker
underestimate their ultimate goal. So they really underestimate what they can actually do in their whole lives or, you know, in the space of a couple of years or whatever, you know, what they can achieve for themselves. They really underestimate themselves.
00:15:36
Speaker
But people really overestimate how much they can get done in a year, in a month, even in a week or even in a day. And where people fall down on this is they overload themselves.
00:15:49
Speaker
So you want to dream big with that big goal. But the other ones, the yearly, the monthly, the weekly and the daily, please, for the love of God, will you just make it
Avoiding Overwhelm with Small Steps
00:15:58
Speaker
manageable? Like just calm down.
00:16:00
Speaker
and make sure you can actually fit it in because it's not about intensity. It's about consistency. So it be realistic. You need to be realistic with these. So, you know, if yeah i I use the running analogy just because it's an easy, measurable one, knowing that I'm not in any way promoting that you have to be running. But with the running to say your ultimate goal is that you want to run the New York City Marathon.
00:16:24
Speaker
OK, you 100 percent, unless you have some sort of life altering injury that prevents you from being able to do that. If you train right and it doesn't matter where your starting point is, someday you will be able to run that New York City Marathon.
00:16:42
Speaker
Now, where we go wrong is we put time limits on ourselves. Just say you're starting out and you've got about eight stone to lose and you're at the minute your fitness levels are very low. You've got a few health issues because of the weight and you have a long way to go. But your ultimate goal is to run the New York City Marathon. You've no idea how you're going to manage to do that because at the minute, you know, you get out of breath,
00:17:04
Speaker
walking that's not an unrealistic goal of course you can someday people do they make these kind of transformations all the time but it's if you put yourself under time pressure and you're like in a year and a half and going run the new york city marathon it's like okay calm down what's the rush right we need to you need to reverse engineer that and that's where with the yearly goal people overestimate how much they can achieve in a year so if you you know, are starting your fitness journey at a very low fitness point and you've got quite a lot of weight to lose, don't necessarily, like, you're not going to say, well, going to run a half marathon in the first year.
00:17:39
Speaker
Why put yourself into that kind of pressure? Why not say, I'm going to be running five kilometers nonstop as regularly as I need to in the first year, by the first year.
00:17:51
Speaker
And then like that's if you achieve that five kilometer running before that, before the year is out, you're winning even more than you thought. And that is very achievable. And then you just break that down into monthly targets. So that first month.
00:18:07
Speaker
If you get out of breath walking, your your goal your your first monthly target is not going to be running at all. You're going to build walking five kilometers first. that's what That's what needs to be done. If the minute you're doing no walking, that's going to start with like 10 minutes of walking. So you see how this then breaks down into weekly and daily habits?
00:18:26
Speaker
Daily walking needs to happen and that needs to happen every single day. And then you might set yourself weekly targets about how long you're going to walk for until over a few weeks you get yourself the stage that you're walking five kilometers every day.
00:18:39
Speaker
Then it might be time to start a couch to 5K program where it will slowly and you might need to spend more than a week at a particular phase of the couch to 5K program. What's the rush? Doesn't matter. Take it as long as you need to take with the couch to 5K program.
00:18:54
Speaker
By the end of it, you'll be running 5K. And then you can practice your running your 5K after that for as long as you need to, till you feel confident in it and celebrating these wins. And then eventually you'll be ready to move on to the next step where you might be like, you know what? Now I'm going start training for 10K. And you're going to move yourself on until before you know it. But do you see how someone can ruin that by putting too much pressure on themselves? The same with just even if like your goal is just like a weight loss goal.
00:19:23
Speaker
And you you're like, i want to lose free stuff and I want to feel fitter and healthier. And that's what I want. I want to be a size 12 or want be a size 10 or whatever. If you're like my you're like in my monthly targets, I'm going to lose five pounds every month.
00:19:40
Speaker
You're putting yourself under unnecessary pressure. Make your monthly targets not measurable by numbers. maus Make it action and habits based. OK, it's much more fulfilling and you're not putting yourself under pressure and you're not putting yourself under time pressure, but you're moving in the right direction. And that's really, really important.
00:20:03
Speaker
Change is uncomfortable. So as you start to move towards your goal, you are going to feel uncomfortable and you need to be okay with that. That's normal. If you stay in your comfort zone, nothing changes. You're going to have to step out of your comfort zone.
Understanding 'The Gap and The Gain'
00:20:19
Speaker
But what most people do when they start a diet or an exercise program is they throw themselves so far out of their comfort zone off the cliff of overwhelm, which leads to self-sabotage. And there's no need. All you need to do is step slightly out of your comfort zone, into the growth zone. And when you step out of your comfort zone into the growth zone, by just taking on one little thing at a time,
00:20:43
Speaker
until it feels manageable when you start to feel comfortable again, your new normal is your new comfort zone, that's time to take on the next thing. So, you know, in relation to the like the walking and the running and building that up, it's bit by bit by bit. But the same is true of like, you know, starting resistance training, be walking every day. you know, eating more protein, eating more vegetables, all of the things that I talk about.
00:21:06
Speaker
You don't have to change everything at once. If you start a diet, you don't need to change how you live your life and how everything you eat, like keep eating the you eat and just make small tweaks bit by bit.
00:21:17
Speaker
It'll all feel uncomfortable, but with the right level of uncomfortable. Growth zone, not overwhelmed. Really, really important. If you're feeling overwhelmed, you've taken on too much, pull it back and just keep saying to yourself, this the rest of your life. What is the rush? So we really need to just stop putting ourselves. Why are we always rushing? Why do we need to put ourselves under so much pressure?
00:21:37
Speaker
Another point is you can't reach your goal by overanalyzing it. So don't be constantly fixated on your goal. And that's all you can think about. Just lose yourself in the process.
00:21:50
Speaker
take action, trust your gut feeling, try something. Look at things and be like, is this working? Is it not working? If it's not working, change, change it, like reflect, adjust, move forward. But and like, don't get me wrong, planning is important. You know how how much I and insist on organization and planning. And it's really, really important. You need to be ahead yourself so that, you know, that so that you can win at this and and really set these new habits in place.
00:22:19
Speaker
But planning, but then not fixating on everything so much. Just start taking action. Like the process should be challenging and rewarding. So that's really important. You will feel challenged, but you will also feel fulfilled and really, really happy with the changes that you're making.
00:22:38
Speaker
It will always be harder than you think, and it will always take longer than you expect. That's also a really important point to remember. And when it comes to your moving forward with your goals, this concept of the gap and the gain, I've spoken about it in previous episodes, but I just want to talk a little bit about it again. This is based on the book called The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy. And basically they talk about, you know, setting goals and how you can either be living in the gap or living in the gain in relation to moving towards your goals. and measuring your goals. The gap is measuring against what you've yet to achieve. So if you are trying to lose weight, that you're constantly measuring about how much weight you still have to lose or how he much you don't look or feel like the way you want to look or feel.
00:23:26
Speaker
And the gain is measuring backwards of how far you've already come. The difference in this is really important. The gap leaves you feeling never enough, unsatisfied, stuck in frustration. It's you will you'll never feel happy living in the gap.
00:23:43
Speaker
However, the living in the gain creates a feeling of empowerment, gratitude, pride, and forward momentum. You always want to measure your progress backwards and live in the gain. And the exciting thing about this is nothing external needs to change here. This is just about perspective. And you can train yourself to think this way. And I'll talk a bit as we go forward about how to train yourself to to do this. But when you think about that gap, the amount of people that fall into that You know, they achieve a goal, then it's like, what's next? What's next?
00:24:13
Speaker
And you're never fulfilled because it's always more and more and more. And we see this in the world with money and greed. People, you know, earn a certain amount of money and then they they're not happy. And I won't be happy until I do this. I won't be happy until I achieve this, until I earn this, until I buy this, until. And it's never enough.
00:24:29
Speaker
But the same is true with with any type of goal. If we're living in the gap and we're constantly striving for something else and like externally looking for what we're looking for in the next goal, you're never going to feel fulfilled. So.
00:24:45
Speaker
You need to think about your starting point. So like i always think about my starting point when I started on my health and fitness journey. My starting point is after I had my third child. I was injured. i was on crutches. I gained a lot of weight. I really didn't recognize myself and I really didn't trust my body anymore. And so that I always see that as my starting point. and I remember saying that to myself and that's what got me through. it was like, this is my starting point and I will build from here. So anytime I look at my health, my fitness, my mental health, anything, any type of progress, any type of my personal development progress, any of it, i always measure backwards to my starting point, which was the end of 2017. So have a think about where your starting point is. It could be like and ah from a really low point in your life. It could be after significant trauma in your life. It could just be when you were at your heaviest, your most unfit, maybe after an injury, after a surgery.
00:25:44
Speaker
there Most of us will have a time that is, it might be right now as you're listening, you're like, okay, today's my starting point. And that's absolutely perfect. All you need is your starting point. And remember, it you'll never forget your starting point.
00:25:56
Speaker
And every single thing you achieve, every habit you instill, every win you encounter, every non-scale victory, every moment of happiness and joy, every single thing that you achieve,
00:26:12
Speaker
And even the knocks you get along the way, you're always measuring backwards about how far you've come from your starting point. And that is what is important. And that's what's going to move you forward. And that's what's going to empower you and give you the excitement to be like, what else can I do?
00:26:30
Speaker
And you won't always feel amazing all the time because like it's life, life has its ups and downs. So there will be hard times ahead as there is for all of us. But you will always, no one can take away that pride of how far you've come. Even if you need to stay still for a little while, even if you end up going backwards a little bit, life gets in the way.
Keeping Goals Visible and Trusting the Subconscious
00:26:49
Speaker
But always measuring backwards will give you the pride and the dignity and the strength and the empowerment to push forward.
00:26:59
Speaker
So when it comes to actually setting your goals, you want to keep it visible. So like your why, you want to write it out, put it on the back of your wardrobe door, stick it on your fridge, wherever you're going to see it. So you maybe just have it in the front of your journal. whatever works for you. If you're a more visually creative person, you might want to create a vision board that you can put as a screensaver on your computer or your phone, or you might want to hang it on your wall. But you want to be able to see it every day without having to fixate on it, that you're like you're not obsessing over it but you're letting your subconscious mind, which is the next point to trust your subconscious. Don't over fixate, lose yourself in the process, the habits and the doing. And once you know once you you've programmed in your brain where you want to go,
00:27:45
Speaker
Just let the Google Maps take over. Get lost in the process. Get lost and enjoy the journey. and I know I'm being very cheesy. I'm very cliche in this episode, but it's true. And I love a good metaphor for this kind of stuff. Daily gratitude. So every single day, this is where you're going to train yourself to live in the game. Every single evening before you go to, so every night before you go to bed, or it's if the morning's better time it doesn't really matter what time of the day.
00:28:12
Speaker
Write down three things that you are grateful for or that you're proud of that day. And it doesn't have to be from that specific day. It can be from a few days ago or a few weeks ago or something that has entered your mind that you remembered.
00:28:25
Speaker
It doesn't matter. Three things that you're grateful or proud of every day. So you don't have to three of each, just three in general. Sometimes you'll feel more grateful. Sometimes feeling more proud. It depends. And connect inwards. When, like, a little bit of what was i talking about, that never being satisfied and that living in the gap.
00:28:41
Speaker
What you're striving for is not outside of you, no matter what your goal is. It's not what you're looking for is not outside of you. It is within you. And as you start to empower yourself, as you start to take action, lose yourself in the process, learn from things, you're going to ignite that. You're it's going to you're going to wake at that in you. And that's what the empowerment is. And your goals are inside you. So just remember that it's not an external thing you're looking for to complete you, it's it's in there and you just need some momentum to ignite it. And it's very exciting.
00:29:17
Speaker
So I'll do little summary here. Number one, get a journal. Your journal is going to be your little hub for all of your goals. OK, start there. Number two, Write your main goal. Use as much detail as possible for your ultimate goal. Dream big, no limitations. What does achieving it feel and look like? they Literally create like a visualization of this. And like you can read this and you can daydream about this as much as you need to. and Number three, interrogate your goal. Why do you want to achieve this?
00:29:50
Speaker
Is this actually your goal? Do you really want this Like that's really important to do that part. Number four reverse engineer it, break it down, yearly goal, monthly targets, daily and weekly habits.
00:30:05
Speaker
Number five, schedule your habits, put your daily and weekly habits into your calendar. If it's not scheduled, it won't happen. You're not going to accidentally fall into a a resistance training routine. You're not going to accidentally start eating more protein and vegetables. It needs to be scheduled in order to happen.
00:30:21
Speaker
Number six, daily gratitude practice. So this is writing your three things that you're grateful for or proud of every single day into your journal. And last thing I want to say is you have got this. You can do it. And I'm so excited for you and your journey to your goals. Like I said, should be challenging, but also really exciting and always rewarding.
00:30:44
Speaker
So thank you
Engaging Listeners and Expanding the Podcast
00:30:45
Speaker
so much for listening. If you've gotten this far, as always, I hope that was helpful. I would love to hear how you're getting on as well. So if you ever have any like breakthroughs or insights or anything at all, please do message me on whatever platform you follow me on and let me know because I really, really do love to hear it. And as always, if you enjoyed the episode, please do share it with your friends. The more it's shared, and The more listeners we get, the more the podcast grows.
00:31:08
Speaker
Make sure you're subscribed to the podcast as well, if possible. And if you were willing to leave a review, that would also be hugely helpful. All these little things make such a huge difference.
Promoting the Nourisher Coaching Program
00:31:18
Speaker
And if you are looking for a little bit more support, a little bit more structure, a little bit more direction with your goals and your journey, this is the kind of stuff, the stuff that I do in the podcast is exactly what the kind of stuff that we go into in depth within the nourisher coaching program obviously with more one-to-one support and and a little bit more structure so if you are interested in the show notes there'll be a link to our coaching and you'll be able to see when the next intake is happening thank you so much for listening and i will chat to you on the next episode