Not Just for New Years - Goal Mapping & Intention Setting

The downfall of New Years resolutions is that the emphasis and focus is usually on the end result rather than the processes and actions needed to get there. Just sitting down and writing out a goal doesn't really help you understand the changes you need to make. Until you figure out and establish the daily, weekly and monthly steps you need to take, it's easy to lose sight of your goal and what you want to change or work towards.

When I started planning my Goal Mapping and Intention Setting event for my clients in January, I wanted to create a unique process they could use to not only set goals, but also set their intentions and identify what they need to put into place in order to set themselves up for success. And now, I'm sharing that process with you!

WHAT you NEED

Pen or pencil and a notebook or an electronic way to take notes.

the Process

Plan on spending at least 45 minutes to an hour. Light some candles, put on some background music and get ready to open yourself up to what you really want. I had my clients take a few minutes in the beginning to get centered, grounded and connected to themselves with some deep breathing and a brief meditation. I would recommend you do it too!

Describe how You Want to Feel

Write down how you want to feel this year (ie. confident, energetic, fit, healthy, organized, financially secure, fulfilled in my career, connected, positive, brave, strong, balanced, etc.).

Action Brainstorm

Brainstorm actions you currently do that create those feelings or changes you can make to increase how often you feel that way (ie. if you wrote down “healthy” you could say, “workout more, eat healthier, practice better self care.” If you wrote down “positive” you could say, “start a gratitude journal, pay more attention to negative thoughts and comments, surround myself with more positive people.”).

Establish your Goal

Keep refining and rewriting those changes, getting more and more specific about what is it you really want to work towards until you feel like you have your “GOAL”. Turn the page and write your goal in the center and draw a circle around it.

The Reasons why

Around the circle, start to write the “Reasons Why” you want to work towards this goal (ie. if your goal is “I am going to start my own business in the next 3 months” you could write “I want a more flexible schedule. I want to a job where I am truly using my strengths and talents. I want to have more creative freedom.” List all the reasons why you want to work towards this goal and connect to why it is important to you.

Visualization

Now you are going to close your eyes and visualize yourself working towards your goal. Picture yourself from the time you wake up to the time you go to sleep. What are you doing? How does it feel? What do you look like? Where are you? As you visualize what this process looks like, keep transforming yourself to look and feel the way you want to once you reach your goal.

More of & Less of

On the top of the next page, write your goal in the middle. One the left side write MORE OF and on the right side write LESS OF. Start to list what you need “more of” and “less of” in your life in order to get to your goal. If you are goal is to “Lose 10 lbs in the next 3 months”, in the “more of” column you could write “consistent workouts, cooking at home, sleep, etc.” And in the “less of” column you could write “drinking, treats at night, skipping workouts, etc.”

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