Goal Setting (part 4)- How to make your plan!

So now you know what you want to achieve and why you want to achieve your goal. Guess what’s next? Yes! How do you want to achieve your goal? Because without knowing how to do something it’s a bit hard to get the result you want isn’t it? It’s a bit like solving a Maths problem; if you have no idea how to solve it, then you are not going to get a very good answer or result.

To better understand this question of ‘How am I going to achieve my goal” I can chanage it to “What actions do I have to take to get the result I want?” That’s clearer isn’t it?

Let’s use an example. You’ve got your goal which is to make cold, sweet lemon juice (yes you have to know excactly what your goal is!) and you know why you want to make that lemon juice (because you are thirsty and you need something refreshing to cool down from the hot sun). Now you just need to know how you are going to make that lemon juice. That’s why you need a recipe. Or a plan, as you would call it with a real-life goal. If you follow the recipe you’ll almost be guaranteed to get the perfect lemon juice. And if you follow your plan then you’ll almost (almost becasue something can always go wrong) be guaranteed to achieve your goal! But how do you make the perfect plan?

For this I’m going to show you the steps and then use a real-life example:

-First write down your goal. Also write down when it has to be achieved and how much time you’ve got to achieve it. (make it specific.)

-Then write down all the actions that need to be taken in order to have your goal achieved.

-Next you should put these actions in the order they have to be done. How long will these actions take? Write the time next to them. Some actions might have to be done consistently like training or going for a run, so you should write down how long each of these actions take on average.

-Now you can work out when you have time to complete those actions. For that you should make a plan and write down how many of these actions you are going to do each week (see the example) and how long you are going to do them for. Finally write them in your calender or you diary or planner (whatever you are using) and make sure every action is included in your plan.

-And then you just need to follow your plan and make sure you are working through it and not giving up on it (more to that in a later post). You should also make sure that your plan isn’t too hard to follow. You should leave time for other activities like school, homework, sleeping 🙂 Have fun working on your goal and achieving it!


If you want you can read through the real-life example, because this might help you understand the whole goal setting process a bit better:

Let’s use Bob as an example.

-His goal: to come first in the 3km run at his school with a time of 11 minutes.

-At the moment Bob runs 3 kilometres at 13 and a half minutes, so he has to improve his time by 2 and a half minutes. He’s got 5 months to improve, which means each month he has to be 30 seconds faster.

-Some of the actions he might need to take: signing up for the run at school ( this will take him around 5 mins), going for regular 3 km runs 4 times a week (which will take around 20 mins each time he goes for a run), practising short 30m sprints (for 20 mins twice a week), going to the gym (once a week for 2 hours), and stretching everyday for 15 mins.

-Now he needs to write these actions down in the order they have to be done.  Number one could be signing up for the run at school. All the other activities have to be done consistently so he can skip this step

-Next, Bob needs to figure out where he is going to fit all the actions into his normal daily routine. For this he’s going to use a table. This is how a regular week looks for him now:

Bob’s normal week

Bob had a look at his table and filled in his training plan for a week. (notice all the actions that have to do with his goal are green):

Bob’s new training week

He’s also going to stretch for 15 minutes before he goes for a run and after.

-And then Bob just needs to follow his plan for the 5 months!

One last IMPORTANT note: Don’t forget to measure your progress every week (or even everyday) to see if you are moving towards your goal! Bob for example could measure his progress by timing himself on one of the runs each week to see how he’s going. If he’s not keeping up he might have to do more training.

I hope this helped you in making a really good plan for your goal! Would you use this goal setting method for your goals or do you have a different one?


The 100 list!

The 1oo list is probably one of the most important lists you are ever going to make in your life! Because this is a list of the 100 things you want to have achieved in your life!

I think when you are older and you look back on all the things you’ve done in life, you should be proud. And this is where the 100 list comes in handy. Because when you are older you can look at your list and you know that you’ve done all of those things you’ve put on that list and more!

So what should the things on your 100 list do?

The 100 list should stretch your comfort zone because in doing the things you’ve never done before you’ll become more confident and your comfort zone will grow with every new thing you achieve.  So the things you write in your 100 list should be challenging but also fun to do. Some of those things can be bigger goals that recquire a plan and also time to complete (e.g. writing a book). Other things on the list will be smaller and they can be done in a couple of hours or minutes like going bungee jumping!

Once you’ve finished one of the things on your list you should put a tick next to it and celebrate you achievement! Maybe you could write a diary and record your expereinces so you will never forget them or you could tell your friends and family all about that achievement!

The things on your 100 list don’t have to be completed in 5 years, it can take you many many years to finish that list. Probably your whole life. And when you are a hundred years old and tired, you can look at your list and be proud of what you’ve achieved!

To give you more of an idea of how your 100 list could look like I’ve got an example (not a whole list of course!)

1. Travel to New York.

2. Climb to the top of a mountain that is more than 2000 metres high.

3. Learn how to speak French

4. Take swimming lessons.

5. Meet someone famous

6. Learn 10 songs off by heart on the piano.

7. Swim with dolphins

8. Invent something

9. Write a book

10. Get married

11. Buy a pink car.

12. Go sky diving

So these are some examples that could be on your 100 list. It can be anything that’s challenging in some way. Of course it shouldn’tbe something like writing an email or eating a piece of toast.

I hope this has helped you and  inspired you to create your own 100 list. Do it now, because if you do it in a couple of years then you’ve already ‘wasted’ valuable time in which you could have done many of the things on your list. And don’t stress if you can’t finish writing the whole list in one day. Write down ten things and leave it there, then when you have another idea a few days later, write that down and so on.

What would you put on your list?

Once that list is done you can put it all into action and start achieving many great things!

Goal Setting (part 3)

In the last goal setting part I wrote about the SMART goal system and also about the question “What do you want?”

In this part I’m going to write about WHY you want to achieve this goal and how you will FEEL once you’ve reached that goal. These are two really important parts because without knowing why you want to reach a goal you won’t have enough motivation to actually finish the goal.

So once you know what you want ask yourself “WHY do I want this?” Why do you want to reach this goal, what will it give you once you’ve completed it? Will you get something special like a trophy or medal or will it just be a great experience?

Then you should also think about how you will FEEL when you reach that goal. It’ll probably be something like excited or happy, but you won’t really know unless you experience it. So what you can do is to imagine that  you are already in that moment, you have already achieved your goal. For exapmple if your goal is to meet someone famous you could close your eyes and imagine how it would feel like to meet this person and get an autograph from them or talk to then. This will help you get more motivated towards achieving the goal and you will want to be taking action.

Now that you’ve thought about all of this, write it down. Writing things down (especially goals) is really important becasue then you won’t forget them and you can keep track of them. Keep a little journal that you will only use for writing down your goals, ideas and reflections and in which you can later plan out your goal.

So go and get a little notebook and a pen and write down your goal and the guestions and try to answer them before you forget them!

7 steps to goal setting

The next few posts are going to be all about goal setting& how to set them 🙂 So if you’ve ever had a goal (which you probably have) but you didn’t know how to set it or plan it, then here’s how you do it.

So to start off here are the 7 steps you need to think about when setting a goal:

1. The past doesn’t equal the future

 This means that if you had a similar goal in the past and you didn’t achieve it, then that doesn’t mean you can’t achieve it in the future! You can’t change the past but you can create the future you want!

                                                             2. Anything you can dream and believe, you can create!

If you dream about something and you really want it and believe in it, then you can achieve it.


                                                            3. Let your mind go crazy

Think of all the possibilities you have when setting your goal. Don’t just look straight ahead, look at what’s around you and let your mind you crazy. Be creative!

                                                          4. Forget about the opinions of others

 Forget about what others say. Because this is your life and these are your dreams. If others don’t like them then don’t let it worry you. You can do whatever you want with your life and goals.

                                                        5. Write and read them as often as you can

If you look at your goals everyday then it will be easier for you to follow them becasue you will know what to do. Write your goal out on a piece of paper, and put it on your wall. This way you will always be able to read it and you will never lose track!

                                                        6. Have a dream book

Keep a book in which you write in your goals (so you don’t forget about them) and stick pictures of your goal in it. For example if your goal is to win a race at school, find a picture of people running (at the Olympics maybe?) This way you’ll have a clearer idea of your vision and you’ll be able to visualise it better.

                                                    7. Tap into the Reticular Activating System

This means that you have to visualise your goal everyday so you can stick to it. The best time to do that is in the morning because then you will know what you need to do during the day in order to achieve your goal.