FREE Vintage GOAL Planning Sheet – A Little Bit Of MOTIVATION

WHY GOAL SETTING HELPS ME

I suffer from depression and anxiety. I know for me this particular time of year that I always drop. I see everyone going outside and doing more because it’s summer enjoying their time, and I often beat myself up because I am not doing as much or my depression leaves me too tired to really enjoy the summer.

Often this leads to a massive drop in motivation and I do a lot less. I have lots of things I want to do but I just can’t find the get-up and go to do them.

I have however found that goal setting helps motivate me. You have to find things you really want to achieve and will be motivated to do and take little steps towards them.

THE PROCESS OF GOAL SETTING – WHAT TO DO

Rach-the-Writer-Goal-Planner (CLICK HERE TO DOWNLOAD)

To do this it is worth thinking about the top 5 values you have in your life. This may be things like achievement, family, health e.t.c. You can then come up with some short, long and mid term goals in these areas.

Rach-the-Writer-Goal-Planner-1.jpg

Each goal can be broken down into little more manageable steps and this helps me work towards something bigger and helps me feel like I am making progress towards the things I want to achieve in my life.

I have attached the FREE PDF I have created to help me set out and manage my goals. It works along side the SMART goals principle. The idea that for you to achieve a goal it must be SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC AND TIME ORIENTATED.

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  • The main goal column provides space for you to set a general goal.
  • The 2nd column allows you to specify exactly what you will need to do to achieve that goal and helps you break it into achievable realistic steps.
  • The 3rd column allows you to set a realistic time frame. One that applies some pressure to get the action step done, but not too much that it becomes un achievable.
  • The 4th column helps you visualize what your situation will look like when you have achieved the action step. It has been proven that visualization and seeing yourself achieve a goal can actually help with motivation and your ability to reach it. This column also provides you with a measurable outcome so you know when you have achieved your action step.
  • Finally review your goal setting planner regularly and mark off when you have achieved different action steps. Marking things off is satisfying and motivates you to do more!

HOW OFTEN DO YOU NEED TO REVIEW AND CREATE NEW GOAL SHEETS?

Your short term goals planning sheet should be reviewed regularly as you near achieving your main goals.

Your mid-term goals should be reviewed every 6 months

And the progress you are making towards your long term goals should be reviewed every year.

 

 

DOWNLOAD YOUR FREE WORKSHEET NOW

 

I hope this has been helpful. I would be really interested to know what your goals are both short, long and mid term and how useful you have found my planning worksheet. Let me know in the comments below!

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How To Get Motivated In Life! | Kalyn Nicholson

5 Minutes Of Epic Motivation

How to Commit Yourself to the Gym (2 min read) 

How to Commit Yourself to the Gym (2 min read) – http://wp.me/p7hi1Z-c63

Written by Millionaire’s Digest Team Member: Baran Wannamaker

Founder & Owner of: Bearbody Living

Millionaire’s Digest Team, Contributor, Health & Fitness and Successful Living Writer


I’ve been there, I feel like a lot of people have. The time in your life where you either watch an inspirational movie or see someone on Instagram with an amazing physique and think “I’m going to get on my gym grind and get shredded!”. So the next week you start up and begin to actually enjoy yourself with the health benefits that come along with exercise, but after that initial week or month is up you quickly realize that it’s a very challenging and long commitment if you want to get results. This realization causes so many to become discouraged and slowly drift away from the gym, I went through this stage 3 times my first year of training before I fully engaged myself. It’s a vicious cycle that will keep you in it’s path unless you find these 3 key factors.

1. WHY

Why do you want to go to the gym? Why do you want to start exercising?

You need to ask yourself these questions and find the answers, this very well may be the MOST important part to committing yourself as it is your motivation. When you get those thoughts like “I’m tired, i’ll do abs tomorrow” or “If I miss today, I’ll just go really hard next week” then this is when your why comes into play and pushes you. I have re-wired my brain to when these thoughts pop up in my head in the middle of a workout I automatically think of it as someone trying to sabotage my progress and I won’t let anyone do that so I make that thing a must do by the time I leave that gym, my “why” has allowed me to do so. Also it doesn’t have to be complicated, it could be as simple as you just want to look good at the beach and if that’s your thing then roll with it, let that motivate you until you reach your goals.

I can actually remember the night where I said to myself that no matter what circumstances I was under, that I would not quit working out, like I did 3 times before. The significant factor and key reason that I have yet and never will break this promise that I made to myself is because that night I spent about an hour in a room with nothing but a pencil and a piece of paper. I wrote down every reason why I wanted to change my body, every reason I wanted to commit to exercising, all of my why’s on one piece of paper and this made all the difference.

2. ROUTINE

       If you have a routine or fitness plan then you know exactly what days you’re doing what exercises. This allows you to avoid walking into the gym with the confusion of what equipment to use or what movements to perform. I found it much easier to stick to a plan that was set in stone rather than not knowing what body parts you will train until the morning of because it gives you no valid excuse to not go and get work done.

       Also there are thousands of free online exercise plans ready for you to use, you may have to do a small amount of research to find which one suits you and your goals the most but the major key is to not spend days trying to find one. Just pick one and stick to it, you can always switch programs if you find one more suitable. It’s a journey of learning about yourself and your capabilities, don’t think you need to know everything before you start. JUST GO AND GET AFTER IT.

3. LIFESTYLE

You must think of going to the gym as a lifestyle. You have to integrate it into your life as something you just do, like waking up, eating food, brushing teeth and going to work/school. There’s no room for excuses, would you ever have a shower and be like “I don’t feel like washing my hair, I’m tired, I’ll just wash it twice as hard tomorrow.” No, using that same excuse for the gym should sound just as ridiculous. When it becomes a normal daily activity that is when success comes as all the fantastic health benefits begin to present themselves.

Let me know your thoughts and if you liked the tips that I feel are so essential to becoming dedicated.


Article Credits: Baran Wannamaker

Millionaire’s Digest Team, Contributor

‘I had a black dog, his name was depression’

‘Nick Vujicic – Get Back Up’

50 Thoughts That Can Motivate You to Do Anything (5 min read)

50 Thoughts That Can Motivate You to Do Anything (5 min read) – http://wp.me/p7OQnS-Yd

50 Thoughts That Can Motivate You to Do Anything (5 min read) – http://wp.me/p7hi1Z-nj

1. I can do anything. It’s a simple phrase, but it helps to remind yourself — you really can do anything you set your mind to.

2. This is why I can. Instead of giving yourself reasons why you can’t do something, give yourself reasons why you can.

3. I deserve more. You deserve a better life — whether that means a better job, a healthier body or more money. Work for it.

4. It’s never too late. No matter how old you are or how many opportunities you’ve passed up before, it’s never too late to make a decision and get a fresh start.

5. There will always be challenges. No matter what you do in life, there will always be challenges — don’t let one set get the better of you.

6. There’s no “perfect” time. If you’re waiting for the perfect moment, forget about it — there’s no such thing.

7. There’s no perfect plan. There are some definite flaws in your plan — but there are in every plan.

8. Everybody starts somewhere. Nobody is born successful. Everyone starts somewhere, and usually from the bottom.

Read: 3 Ways to Find Inspiration

9. One step at a time. Don’t try to do everything at once. Reduce it to baby steps.

10. It can only get better. If it’s hard at first, it can only get easier.

11. Failure is temporary. If you fail, you’re in good company — most successes come only after several rounds of failure.

12. Mistakes are learning opportunities. If you mess up, you can only become better for it.

13. Today is all I can control. Forget about what you did yesterday. Today is what matters.

14. If it were easy, everyone would do it. Nothing worth doing is easy.

15. “Someday” is today. If you’re like most people, you use the word “someday” to describe your goals and desires. Make today that someday.

16. Negative thoughts can’t stop me. Your negative thoughts are just thoughts — nothing more.

17. I’ve done harder things. Think back to a time when you succeeded against the odds.

18. Everything has to be earned. You can’t get anything in this life unless you work hard for it.

19. Action is a better regret than inaction. Making the wrong decision is always preferable to regretting never having done anything at all.

Read: 50 Ways Being an Entrepreneur Will Change Your Life

20. I don’t need anyone’s permission. If people think you’re crazy, so be it.

21. I’m in control of my own destiny. You can decide whom you want to become.

22. There is no pass or fail. Nobody is grading you. You can’t objectively “fail” at life unless you never try anything.

23. Boring decisions get boring results. Make an exciting decision.

24. The risk is worth it. Know that risks are real, but the potential benefits are worth them.

25. Discipline feels better than regret. Discipline is hard, but it’s easier to deal with than regret.

26. Many good ideas seem crazy or impossible at first. Yours is no different.

27. I’ve got support. Friends, family, colleagues — even if they think you’re crazy, you can always find support in networking groups, support groups and other community resources.

28. Experience is always valuable. Even if your mission doesn’t turn out the way you’d expected, you’ll walk away with experience.

29. Hard work is its own reward. You’ll feel good just for making the attempt.

30. Every day counts. Today, tomorrow and the next day are all steps toward your end goal.

31. What I see matters more than what others see. Forget about what others think — prioritize what you think.

32. There is no problem that can’t be overcome. Everything can be solved or worked around.

33. Ordinary actions make an ordinary life. Nobody wants to be ordinary. Don’t let yourself be.

34. Everything can be improved. Even if you start out rough, you can always make improvements to your approach.

35. I can learn whatever I need to know. Free resources are plentiful.

36. I can master whatever I need to do. Practice can make you good at anything.

37. Willpower is all in my head. You can have all the willpower you want — you just have to want it.

38. I know what I want. Know what your end goals are, and visualize them.

39. Feelings are the product of thoughts. If you’re scared or unsure, know that these are feelings generated by your thoughts; then you can control them.

40. Trying and failing is better than doing nothing. This is universally true.

41. I am whomever I want to be. There’s nothing stopping you from being whom you want to be.

42. I can’t win unless I try. Effort is the only way to get results.

43. My life is a product of my decisions. Make the ones that matter.

44. I’m better than I was yesterday. You’re older, wiser and more experienced than you’ve ever been before.

45. Nothing great happens overnight. Work and patience are your friends.

46. Once I get started, it will be easier. You’ll feel more motivated once you get rolling.

47. I’ll reward myself when I’m done. Even small rewards can be great motivators.

48. I’m doing this for more than just me. Maybe it’s for your family or community — whatever “it” is, external motivation can be powerful.

49. There are always more chances. If you screw up, you can always try again.

50. If nothing else, this will make for a good story. You’ll walk away with great memories and interesting anecdotes.

(For Beauty & Fashion Bloggers)