Tag Archives: goal setting

Overcome Burn-out and Stay Motivated

2 Mar

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” -Wayne Dyer

One of the things I enjoy most about being a life coach is helping others outline their goals and then watching as they achieve them. There’s no better feeling than setting out to accomplish something and then actually accomplishing it.  Earlier in the year I shared my goal setting process with you so I just wanted to check in and see how you’re doing with your own goals. It’s March 1st, which means that 1/3 of our year has already gone by. I’m not telling you this to set you into a frenzy. There’s still plenty of time left to keep working on the goals you’ve set for yourself and make 2010 rock your socks.  If you’re truckin’ along, Great – That’s Awesome! But maybe you’re feeling a little stuck. It can be hard to stay motivated and not get burned out. Here are a few tips to keep in mind when you’re trying to achieve big goals.

  1. Create & Track Milestones –  Working towards a large goal can be overwhelming and it can be easy to get frustrated and give up when you don’t think you’re moving the needle. Acknowledge when you make it to smaller milestones. If there aren’t any small milestones – make them up. If one of your goals is to run a marathon, start keeping track of when you successfully complete each mile.  Running 1 more mile each week sounds a lot more manageable than running 26.2 miles.
  2. Stay Focused on Your Compelling Vision – It’s a lot easier to tackle tough goals if you know it all fits into your overarching compelling vision. What’s your big “why?” Losing 20 pounds doesn’t sound like fun but if you know that losing 20 pounds fits into your long term compelling vision of being healthy and feeling great about yourself, it makes it a bit easier.
  3. Be Realistic – Make sure that your ultimate goal is realistic. Maybe the reason you are facing burn-out is because you are trying to achieve the impossible. Make sure you’ve set appropriate timelines for yourself.  Setting a way too aggressive goal for yourself does nothing but bring disappointment.
  4. Give Yourself a Break – We’ve all done it – We set a goal up for ourselves that we’re so excited about, we never want to stop working on it. Make sure that you take a break from what you’re working on. Taking a step back from your project or goal from time to time will help you re-energize and you’ll feel much more refreshed when you pick it back up again.
  5. Get A Buddy – If you are repeatedly getting stuck, reach out to others who may be working on similar goals. Creating an accountability group can help get you through you’re burn-out phase. It’ll also give you the added bonus of having a built-in cheering section.

Ultimately, when you’re feeling a bit unmotivated you just need to learn to power through. I’m hoping the above tips can help you get going again.

Feel free to let me know what you’re working on and what you’ve accomplished in the comments section. I promise that this will be a safe place for you to brag about all that you’ve achieved so far!

Until Next Time,


Need some more help getting motivated? Here’s some additional reading on Goal-Setting, Procrastination, and Setting The Bar Too High


Developing Your Strategic Plan For The Future – Part 2

28 Dec

Goals are the fuel in the furnace of achievement. – Brian Tracy

We’ve all experienced it.  The dreaded New Year’s Resolution that we haphazardly make on the 1st of January only to completely forget about it by the 1st of March (sometimes sooner). I believe that one of the reasons that New Year’s Resolutions don’t work is because we set outrageous goals for ourselves and don’t really assess how to achieve them. Then we plow wholeheartedly into the goal for the first few weeks only to become burned out and discouraged. As part 2 of my Strategic Planning series we’ll delve into goal-setting & more importantly goal-keeping.

So by now, you’ve completed Step 1 of your Strategic Plan and have fully assessed your 2009.  Also by now you’ve hopefully gone out and celebrated the end of an awesome 2009.  Here’s what Step 2 looks like:

Step 2:  Determine Goals for Upcoming Year:

  • Determine your  Compelling Vision or Theme for the Year
  • Outline your Goals
  • Make sure goals are SMART
  • Bridge the Gap
  • Stay Motivated

Compelling Vision – This is something new that I just incorporated into my goal setting process. I read about it on The Art of Non-Conformity blog – the author has a similar planning process for his upcoming year. Think about what you want 2010 to represent? Determining a compelling vision for the year can help shape your goals and bring everything together under one umbrella. Your compelling vision should help give you an extra kick when the motivation is low because you are working towards a greater goal. My theme for 2009 was Renaissance and my theme for 2010 is Expansion.

Outline your Goals in Buckets – A lot of us have a ton of things we want to accomplish and thinking about all of them at the same time can be über overwhelming. I like to break my goals into buckets to make them more clear and achievable. Here are my buckets for 2010: Education Goals, Fitness Goals,  Life Balance Goals, Safiya Beauty Goals and Polka Dot Coaching Goals. Every major goal I’d like to accomplish can be put into one of these buckets. This makes it easier for me to determine where I’m going.

Make sure Goals are SMART – A lot of the times we develop goals for ourselves that are not Specific, Measurable, Achievable, Realistic or Time-sensitive which is just setting ourselves up for failure. Make sure that your goal contains each of these aspects. What will it look like if you accomplish the goal? Develop a statement for a successful end result: I will train for and complete a half marathons by May 1st 2010.

Bridging the Gap – Now we should bridge the gap between reality and our goal. Sure I’d like to run a half marathon but where am I right now? What do I need to do to get there? Outline your specific action steps for each goal. Your action steps will evolve as you continue to make progress towards your goal. Make sure your action steps are realistic and you are not biting off too much to chew.

Motivation – Think about what keeps you motivated and incorporate that into your goals. Take the time to celebrate small victories and re-adjust your goals & action steps if necessary. For example, I bought a new Levenger binder for myself after becoming certified as a coach. Another way to stay motivated is to think of all of the reasons you may fail and then plan for them. This way when the excuse comes up you are prepared to combat it. Another trick I learned when I first started running was to develop a personal mantra. Mine was “sexy, healthy legs” and I would think that when I felt like stopping.

So hopefully you feel armed to tackle some good goals for the upcoming year. Outlining where I wanted to go and developing goals to get there really helped me dig out of my 20-something crisis. What do you think? Is this helpful? Do you have goal-setting techniques that work for you?As always, feel free to share them with me.

Have a Happy &  Safe New Year!


Developing Your Strategic Plan For The Future – Part 1

17 Dec

The best way to predict the future is to invent it. -Immanuel Kant

Anyone who knows me knows that I always have a trillion and one ideas, goals and to-do lists swirling around in my head at any one time. One way for me to actually harness some of these ideas and stop myself from going mad is to put them down to paper and develop action steps around them. I generally set aside a couple of days in December to develop my “strategic plan” for the upcoming year. This will be my third year doing this and I thought it may be helpful to let you into my process.

Some of you may be wondering – is it really necessary to go through such a lengthy process just to set some goals? And trust me, there was a time when I was right there with you. But after feeling like I was just drifting along and not really accomplishing anything I saw how helpful it was to set some intentions and actually complete them. It helped move me out of my 20-something crisis because even if I had a crappy house or a dead-end job at least I was actively working towards something better. And I don’t want you to think that you should be planning out every detail of your life. I’m just talking about setting up some goals or intentions to work towards for the year.

Ok so now onto how this process works. There are 2 basic steps which each have mini steps nestled under them:

1. Review the Previous Year

2. Determine Your Goals for the Upcoming Year

Let’s look at Step #1 – Reviewing the Previous Year:

I find it easiest to look back on the past year by making myself answer tough questions. Below I’ve listed out the questions I use and my abbreviated answers. Feel free to add to this list. In fact, if you do add, let me know so that I can maybe begin incorporating it into my own process. [Oh – and as a note, I’m also the founder of a natural bath & body company called Safiya Beauty so many of my notes or goals may make mention to that company.]

  • What was awesome about this year? I got engaged! I deepened my relationship with two close friends. I became an entrepreneur. I became certified as a life coach. I became closer with my mom. I traveled to 3 states I had not been to before. I turned 25 without having a total meltdown
  • How did I personally kick ass this year? What am I  most proud of from this past year? I successfully launched Safiya and took it from an idea in my head to a profitable business.  I followed my heart and became certified as a life coach – something I had been thinking about for a long time. I’ve become much more assertive about what I want for myself and my life. I figured out how resourceful and scrappy I can be.
  • What are things that I’d like to repeat in the upcoming year? I’d like to continue being very clear with myself about the direction I want to take in life. I’d like to continue profitably growing my business. I’d like to continue strengthening my personal relationships. I’d like to continue thinking of ways to challenge myself and push myself to my limits. I want to continue to travel.
  • What goals did I not reach? Why? I failed to get a marketing team/plan together for Safiya. I did not join a mastermind group or find a professional mentor. I didn’t network as much as I would have liked to. I missed the boat on several personal fitness goals. I didn’t reach these goals because I didn’t feel I had enough time for them however I believe I need to better schedule them into my life going forward.
  • What was the toughest challenge I faced? Finances – both personal & business. Juggling a lot of top priorities at once and making sure everything was accomplished to the best of my abilities. Figuring out how not to let things I can’t change bother me. Learning the let go and not letting myself become too overwhelmed.
  • What would I like to change in the upcoming year? I need to get more organized. I definitely would like to prioritize my time more effectively so that I can be super productive and efficient. Not getting overwhelmed when faced with a lot of obstacles. I need to better understand my finances – I need to really dig into how much money I truly need to live on and what can be saved away. Also need to look at what can be cut out. I want to really focus on my fitness and health by making good exercise & diet choices. I want to focus on maintaining a balance in my life and cutting out negative self talk

Really think hard about 2009. What rocked your socks? What made you happy? Sad? Where were you triumphant? Defeated? I don’t want you to harp on the negative or beat yourself up about goals not accomplished. Simply take stock of what occurred this year, decide what you did or didn’t like and let’s figure out how to make 2010 that much better.

Once you’ve really thought long and hard about 2009. Go out and celebrate. If you were honest with yourself then I know you have a list of really great accomplishments that you’ve achieved in the past year. It’s important to acknowledge them. So go out and treat yourself to something fabulous. I’m planning on indulging in an expensive sushi dinner & some red wine. I’m also taking a week off from my business, my coaching & my smart phone to just relax and spend time with my family. How will you celebrate?

So there you have it. Step 1 of my strategic planning session. We’ll review Step 2 in detail in the next post but what do you think so far? Is it worthwhile to have a strategic planning session? Is this something you already do on your own? Is this helpful to you?

When you come up with your list of 2009 in Review questions, feel free to email them to me or post them in the comments. I’d love to see what you’ve all accomplished in the past year. And don’t forget to acknowledge yourself for all your hard work – you deserve it.

Until next time,