The new year is nearly upon us, and with it breeds new excitement and possibility.  However in order to effectively capitalize on the excitement of setting new goals with the intention of positive self growth, it can often be lost in the day to day tasks.No persons goals are the same, however studies have begun to show us why only a small percentage of individuals follow through with their new years resolutions.
Here is a list of 3 THINGS YOU CAN DO to achieve your goals this new year!

1. Write them down (in detail)

Did you know that you’re 42 percent more likely to achieve your goals if you write them down? 

Why does writing down our goals work so well?  2 main reasons are external storage and encoding. An example of EXTERNAL STORAGE  is writing down your goal and placing it on a vision board or your refrigerator, something you see each day that becomes a frequent point of focus and reminder.

This is also an example of ENCODING.   When you write things down, your ability to encode them into your long term memory improves.

If you can, have a daily journal, a vision board, or a white board that allows you to write down your goals often (daily if possible) so that you can acquire laser like focus to them.


“Researchers at the University of California, Irvine, found that the typical office worker is interrupted or switches tasks, on average, every three minutes and five seconds.” – Mary Allen, CPCC, MCC, author of The Power of Inner Choice

Nowadays we’re inundated with ringers, notifications, new streaming series, calls, messages, etc.  Social media alone is a weapon of mass distraction, and nothing hinders focus like constant sounds and distractions that pull you away from your task. 

– Take all of your social media apps off your phone’s home screen

– Turn your phone on silent (Seriously…game changer)

–  Turn off all app notifications

– Cancel your streaming service subscription

– Keep a tidy home and work environment

– Write down your daily tasks (both personal and work)

– Prepare your meals in advance.  Cooking is a frustrating time waster when you’re unprepared

You’re going to miss calls.  You’re going to have to ignore emails.  You’ll have to stay a little less up to date on current social media happenings.  But you have to ask yourself…what are your goals worth?  Do you really need to know about Karen’s new dog?  How will that benefit your goals?

Remove mental clutter and you’ll find your focus becoming clearer!


Have you heard of S.M.A.R.T goals?

“If your goals are specific, measurable, achievable, realistic, and within a set time-frame, the odds of you actually accomplishing them go up. Setting goals works best when people can be as specific, and realistic, as possible. A lot of times, folks set too high of a standard for themselves and they get set up for failure instead of success.”  says Sami Main certified life coach and published author.

Specificity and measureability is key here.  You want to lose weight?  Ok, cool.  HOW MUCH weight do you want to lose, and in how long?  How much weight would you like to lose bi-weekly?  What body fat percentage needs to be calculated as lost each month? 

In reality, today is the same as tomorrow.  It’s just another day you can use to create goals for yourself.   The only difference is that the framework of the calendar year has updated.  In order to avoid the same exact actions that are keeping you from moving forward in the present time,  you MUST CREATE AND EXECUTE a well defined action plan moving forward.

By taking a few easy steps, you can begin to find focus in your work, and achievement in your life.

Happy new years!