How to Set any Goal and Crush your New Year's Resolutions

Was 2017 Your Year?

Well, here we are again. We find ourselves on the last page of the calendar, only a few days away until it has fully served its purpose. Soon, its place on our walls or desks will be exchanged for a fresh one with empty spaces waiting to be filled. Birthdays, weddings, graduations, due dates, and milestones will once again occupy those tiny black squares and we will find ourselves back to our old routines. But, is that what you want? Do you really want a repeat of last year or do you want to change things up? Are you finally ready to check off that giant goal that has been stewing in the back of your mind or scribbled down in one of your notebooks? Well, then let’s not waste anymore time!

Here are the three questions that you need to ask yourself before starting on any journey to crush your goal and making 2018 YOUR year!


This is the most important point you need to consider after you have decided on a goal. Why? WHY do you want to do X, Y, or Z? Do you want to lose 20 lbs because you want to look like you did back in high school? Do you want to start cooking more to save money by not eating out? Do you want to go back to school because you want to further your career? If these are your answer, I dare you to dig a little deeper. These reasons are good but they won’t inspire and motivate you to keep working towards their fulfilment. What you need is the WHY that is waaaay below the surface.  

Let’s use the weight goal as an example since it’s a very popular one (it was mine for several years). Amanda wishes to lose 20 lbs because she wants to look like the fitness models she follows on Instagram. That will fuel her to potentially get a gym membership and start going two or three times a week. By the end of January she has forgotten about the gym and her goal because life got too crazy and it didn’t fit into her schedule. It was no longer a priority. Now, if Amanda had taken 5-10 minutes on January 1st to sit down and ask herself WHY she wanted to lose those 20 lbs, she would have discovered that she wanted to feel more comfortable in her clothes, feel sexier around her husband, exude more confidence to go for that promotion at work, have more energy to run around with her kids, and experience her body at a healthier weight. These outcomes will push and motivate Amanda much more than the notion of looking like someone else. Humans are extremely emotionally driven and if we know that something will make us feel good, we are more likely to do it. Now, Amanda will gladly work towards her goal since she has an idea of how amazing it will feel once she loses the weight. Emotions are the rocketfuel to our desire of accomplishing a goal. Use them!


Now we need to get into the structural part of your game plan (not the most fun but it will help set you up for success). HOW will you get to your goal and what do you need in order to get there? Do you need to get a gym membership so you have a space to workout? Do you need to learn a new skill, such as mastering the basics of cooking to start your own food blog or improving your public speaking so you can begin giving incredible presentations at work?

List three things that you need in order to get ready to start your work. Start to create your game plan. So, if we use Amanda as an example again, she might need:

  1. A membership at a gym that also offers childcare so she can workout while her young kids are entertained (a quick google search will show the gyms in you area that offer this service).

  2. Some fun and new workout gear in bright colors to motivate her to actually get them out of the closet (Old Navy, TJ Maxx, and Marshalls have great selections and their prices are very budget friendly).

  3. A workout routine that works for her and keeps her engaged (if you want more guidance on what workouts you should try, see if your gym offers a free personal trainer session or find some trainers to follow online. Most have E-books with workout routines or YouTube videos you can watch. I really enjoy Tone It Up and I do their workouts all the time).


This is another key component to your game plan. WHEN are you going to be working on your goal? How much time can you allot each day or week to your goal. This might sound counterintuitive but, in the beginning, I IMPLORE you to start out slowly! Try avoiding quitting your old routine abruptly and adding new things to your already extensive to-do list.

In the past, on several of my attempts to lose weight, I would go from being inactive to diving right into to working out everyday. This would last for a few days and I would be completely miserable since I was SO fixated on being “perfect” and staying on track. I was constantly thinking about food and the foods that I told myself I couldn’t eat. Guess what happened next? I fell off the wagon and felt horrible that I couldn’t stick to my new routine. Guilt would wash over me like a thick, disgusting, and heavy blanket and my confidence would plummet. Shifting my mentality to start off slowly helped me balance my life and made it possible to succeed in a more enjoyable manner. I was finally able to lose 25 lbs and developed a healthier relationship with food and myself. So, in Amanda’s case, since it’s been years since her last trip to the gym, she should start by going twice her first week and then increasing to three times the following. As she is implementing major changes to her lifestyle and if she wants these habits to stick for years to come, they need to be slowly added. Changing your day-to-day is a tough process and it doesn’t happen overnight. By dipping her toe into her goal instead of cannonballing, she can ease her way into a new routine and avoid feeling completely overwhelmed. Now, the chance of her accomplishing her goal are much higher since she has learned how to make the gym a part of her day-to-day over a period of time rather than going from 0 to 100 mph in just one day.

And that’s it! You have all the tools you need to get working on your goal. Let’s recap the main points:

  • There are three components to consider when you have a goal to work towards: Why, How, and When
  • Taking a few minutes before you start to create your game plan will set you up for success. Write them down in a notebook to review during your progress

  • Find the emotional WHY to your reasoning for selecting a particular goal

  • List the three things you need in order to know HOW you will start your journey

  • Figure out WHEN you can work on your goal both daily and weekly and slowly change your routine

Now that you understand where you are, you can better see what you need in order to reach your goal. Just know that you have the power to conquer any goal that fires you up. It might not happen right away but if you consistently work at it, you’ll find yourself reaching your goal in an enjoyable manner without sacrificing your quality of life.

It’s time to get to it! Let me know in the comments below what your goals are for 2018! Do you have any other tips to share with my readers? I would love to hear them :)



P.S. What more individualized help to reach your wellness goals and maintain the results for years to come? Schedule a free health consultation with me and we can evaluate where you are right now so you are better equipped to move forward towards accomplishing your goals. And the best part? It’s free! As a special offer, if you decided that you need more support than just one session with me, mention this blog post and you will receive 1 month off my 6-month program (up to a $195 discount)!

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Christina DoboszComment