Tag: goals

7 Lessons I’ve Learned from Finding My Next Finish Line

Recently I had the honour of being invited to go and speak in front of around 80 to 90 Ultimate Frisbee players, who were trying out to be selected for the New Zealand teams for the World Championships in Netherlands next year.

For those of you who don’t know, I have been an Ultimate Frisbee player for the last 16 years. It’s been a long held passion of mine and it was really neat to be asked to come and speak at this  training camp about finding your finish line, which is a big tribute to Nathan Martin, my triathlon coach from this podcast we did.

The talk I gave was specifically related to being your best self, pushing yourself, challenging yourself, crushing your goals and setting intentions that keep you motivated.

I decided you may need to hear this too, so I’ve recreated it here for you both as a full blog post and an episode on my Untapped Podcast.

Read more

Intentions vs Goal Setting – Which is Best To Succeed in Life?

As we near the end of January 2019, I want you to ask yourself how those New Year goals and resolutions are going?

If you’re like 92% of people, you won’t have stuck to your resolutions, because you likely set vague ones or had unrealistic expectations like:

“I’m going to become a celebrity game show host” or “I’m going to break a world record in gumboot throwing”.

Champagne can do that to the best of us…

There’s another factor here, that has likely led to you not succeeding…yet, which is that you probably didn’t have a plan to make your lofty goals or resolutions a reality.

That’s where you need intentions to go along with your goals, to ensure you will actually succeed.

What’s the difference between goals and intentions?

Goals are focused on the future. They’re about a destination or a specific achievement. For example I am aiming to compete in the Kinloch Sprint Triathlon on February 10th.

I’ve been training towards this for almost three months now, up to six days a week, so I damn well hope I hit my goal time on the day.

My big hairy audacious goal is to qualify to represent New Zealand at the World Champs in September this year. Eeek!

Intentions are in the present moment. Intentions are lived each day, independent of reaching the goal or destination. They are about the inner relationship with yourself.

What I know to be true, is that the journey of getting my level of fitness up to speed (pun intended) to be able to compete in this event, has been the really rewarding part.

Everyday, I’ve turned up with intention to make a micro improvement in my run, bike or swim. No matter how tired I feel or what my last result was.

The actual event, although it matters, is not going to replace all the hard work, commitment and dedication that I’ve put in to my training since October.

The real intention is to get into peak health, and maintain that for the rest of my life!

Why Goal Setting Sucks On Its Own

I’ve always been an avid goal-setter. For most of my formative years, I used my competitive nature and Upholder tendencies of always doing what I say I will, to achieve my goals.

And I did achieve a LOT of them over the years. I was determined to.

The thing is, once I’d achieved a big milestone, I was often left feeling pretty empty.

What I’ve noticed over the years, as I got older and thankfully wiser, is that I was putting all my eggs into one basket, and setting myself up for a let down, rather than focusing on the journey of continual improvement.

And I know I’m not alone. I’m 99% certain you’ve experienced this in life too.

In this excellent Article on Inc –  Why you might feel empty after reaching a huge goal and how to move on by Wanda Thibodeaux, she speaks to the fact that goals give a sense of purpose, connection and direction.

But, if all we focus on is working long and hard to reach this one monumental goal, when you finally hit it, all those links you’ve created between yourself and your sense of worth disappear.

So now you can’t define yourself the way you did. And you have all this time on your hands that you don’t know how to fill.

I felt like this after I won my Regional Body Sculpting Championship – something I dedicated myself to for 9 arduous months, I felt a severe lack of identity.

I had a bright shiny trophy, some bling and a tub of protein powder, but my quest to be the best had now passed, and I didn’t know what to do next!

She notes that added to that is “neuroscience kicking you in the face while you’re down.”

In short, your brain releases dopamine, a hormone associated with both motivation and happiness, in anticipation of reward.

That’s what keeps you working towards your goals, especially where each milestone you set towards achieving it gets hit, it gives you more reason to keep going, and a biological position to feel good.

The problem is, when you reach your goal, that release of dopamine drops and it’s harder for you biochemically to have joy.

The other reason goal-setting leaves you disappointed is that it moves you towards what you think you want, and takes you out of enjoying the present moment.

So instead of being grateful for the here and now, you’re left feeling like what you currently have isn’t enough, and you must strive harder to get the ‘next big thing’.

Which leads to you being stuck in an endless cycle of goal setting to fill the void.

Living your intentions, on the other hand, is much different than having a goal-oriented focus.

That’s because it allows you to focus on how you want to be in the moment, how you want to feel right now, and everyday.

It’s not about winning or losing, hitting or missing, it’s about tuning in to your moment to moment focus.

This means you live life by your values and what matters most to you.

And that’s a beautiful way to live, right?!

How to combine goal setting with daily intentions


The key thing to understand is that focusing on your intentions does not mean you give up your goals.

It actually means you’ve found a great partner to achieve your goals with.

I like to think of intention as your personal trainer. It gives you the daily rhythm, motivation and accountability you need to transform yourself.

By being intentional you’ll enjoy the journey as much as the destination, and therefore bring more joy to everything you’re doing.

Intentions really act as a reminder on how you want to show up in the world and live each day.  They give you the purpose to show up to meet your goals!

That’s why my partner Josh and I baked in intentionality into our Life Pilot tool and methodology.

We’d both had enough life experience and exposure to all sorts of methods, strategies and frameworks, to know that goals are devoid of joy, unless they’re backed by daily intention.

That’s why when people join our Life Pilot Challenge, we ask them to set no more than 3 goals OR intentions – each day, week, month or quarter, based on their chosen life categories.

This takes some getting used to, but once you tune into it, it makes life planning way more enjoyable and ‘sticky’.

My real life example of intentions supporting goals

If you’d looked at my Weekly Tab in my Life Pilot spreadsheet last week, my ‘work’ category goal was to Finish first quarter of Content Editorial calendar.

I smashed that by Friday afternoon, because when I planned out my week in advance, I had set ‘working on my content calendar and brainstorming topics’ as one of my three ‘Daily’ actions on both Wednesday and Friday.

I didn’t just hope that by our Sunday Reflection time that it would have magically have happened. I had stated it in my daily actions and scheduled it into my calendar!

My intentions backed up and supported my goal.

Same with my triathlon training. Last week’s ‘health’ goal was to Plan / prepare and nail swim event.

When I turned up on Sunday morning to choppy ocean conditions at Oriental Bay in Wellington, I was tempted to not compete.

Thankfully, I’d set several daily intentions throughout the week to be fully present at my swim trainings.

As a result, I knew I was more than prepared for the event and just needed to stop being a wuss and get to the start line.

Once I stopped swallowing water from the barrage of waves, I actually enjoyed it!

How to apply intentions to your life goals

Let’s say you wanted to finally develop a meditation practice, so you go with:

  • Monthly intention for January – Deepen my meditation practice to improve my appreciation of life.
  • Your weekly goal might be: Commit to doing at least 4 guided meditations.
  • Your daily action then could be: Use Insights Timer App to do a guided meditation

Each morning you look at your journal, notebook, whiteboard (or your trusty Life Pilot spreadsheet) where you’ve recorded this, check your daily actions, then schedule in time to make them happen.

That night you check back and record whether you hit, progressed or missed your action.

Doing that alone, often reveals, after several days and weeks, trends and patterns of what you like to do and what you avoid.

That way you can break the pattern by getting an accountability partner, setting a different goal or figuring out whether your values are aligned with what you’re setting.

Like anything in life worth doing, you need to always remain curious as to why you do some things easily and put off others.

You need to ask better questions to make sure you are digging into these patterns, behaviours and habits, so you can continually be working on being your best self.

Now, what do you intend to do next?

Want to test out our Life Pilot tool and methodology for yourself? Join our next 10 Day Life Pilot Challenge starting February 1st. Details at lifepilot.co

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Magical Month of May

I think the month of May is going to be magical. It’s that time of the year when there are no excuses to really dive into the important work and achieving your business and lifestyle goals.

I’ve been getting mentally and physically prepared to smash my goals which are:

  • Daily meditation and movement (through tennis, boxing, crossfit, walking, weights or yoga)
  • Clean eating 80% of the time (off to buy food for my meal plan now!)
  • Make my first revenue with my new ecommerce business with boutique dog products.

How will May be Magical?

I’m pretty focused on what I need to do to make this happen, but I also know if you want to stick to a habit and achieve your goals you need:

1) a really clear vision for how your life will be better alongside
2) external accountability to keep you on track when you falter.

So for my first goal I’ signed up to Mindful in May. You can still join me, but do so quickly, if you want to:

  • reduce the stress in your life
  • learn how to communicate more calmly
  • be better at calming yourself when you’ve been emotionally triggered
  • stop worrying so much and start being more present in your life
  • be more focussed so you can work more efficiently
  • get better at switching off and stopping the mind chatter

Mindful in May is like a personal training program for your brain, where you’ll be training to be more focussed, calm and effective in all areas of your life!

What I like about it is, that regardless of whether you’re a complete beginner or a more experienced meditator you’ll really experience a transformation. I know from just doing 5-10 minutes a day of meditation for the last 4 months, I already feel more grounded.

For goal 2) I’m properly committing to a fitness and nutrition program I invested in a few months back and following the easy and efficient food plan this week.

Then from next week we’ve signed up to MyFoodbag, which is a cool service here in New Zealand that delivers you the exact amount of healthy food you need plus four dinner recipes, so you just have to cook!

And finally for 3) just hosting the $3K in 3 Months Freedom Lab is ensuring I turn up daily to release lessons on what I’ve learned, do my research and share all my experiences with the members who are building their first ecommerce business alongside me.

If that ain’t accountability and responsibility plus massive incentive, I don’t know what else is.

In this episode I talk further about:

  • My 3 focuses for this month ahead
  • The two books I love that have made a big difference in my life last month
  • A calendar blocking technique that’s allowing me to juggle 3 business projects that you might like!

If you prefer video,  I shot this episode as a Facebook Live for you inside our Freedomist Collective group.

Catch it here now.

Key resources to check out to overcome your fear:

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Four Tools to Achieve Your Lifestyle Goals

You wouldn’t expect yourself to cook in the kitchen without the proper knives, pans, and pots, and you wouldn’t expect to build your body at the gym without the proper equipment either, right?

Think about creating your ideal lifestyle in the same way that you think about cooking or building muscle at the gym. While you could achieve your goals without any assistance, the right tools will help you to achieve your goals faster, more efficiently and much more easily.

So why not use them!

Let’s dig into the the four different types of tools you can use to help you track your progress, achieve your goals, and work your way to a better life.

#1. Journaling

Although this doesn’t seem to be the go-to tool for many of those seeking lifestyle freedom in this day and age, the journal is a classic tool that is both affordable and useful.

Journaling is best for those who are looking to track their progress as they make changes in their daily lives. When you take a look at your journal each day, you are constantly reminding yourself of the goals that you have set.

Even better, you can use the journal to also keep track of the progress that you have made, make a definitive list of actions that will help you reach your goals, and list of all of the things that may not be working as well.

Also, the journal is a tool that is highly customizable. If you’re someone who wants to meet their lifestyle goals without having too many distracting features, you can choose to make a bullet journal.

If you prefer visuals that remind you of where you are going and motivate you, you can paste pictures and draw inside your journal.

Your creativity is your only limit.

#2. Vision Board

Vision boards are one of the most used tools today to help people reach their goals.

A vision board is essentially a collage filled with objects, pictures, sayings, and other small pieces that represent the future you would like to have.

While a journal may be too demanding for some people, a vision board is almost perfect for everyone who is wishing to change their lifestyle.

However, it will take a small time investment initially when you begin putting it together.

What can you put on your vision board? Here are some ideas:

  • Magazine cutouts that represent your end goals
  • Positive affirmations that help you get the most out of your day
  • Pamphlets of places that you would like to travel to
  • Important notes from loved ones

#3. Sticky Notes

Even simpler than the above two methods, you could leave sticky notes in places where you are sure to see them and remind yourself of your goals.

For those of you who may want to incorporate more mindfulness into your daily schedule, you can place a sticky note by your bed that reminds you to breathe and meditate every morning.

If you’re someone who wants to work less and spend more time with your family, you can place a sticky note at your place of employment that tells you to work smarter and not longer.

Whatever it is that you are setting out to do, a simple sticky note with an important reminder can help you to achieve it.

#4. Apps

Not everyone is into creating physical manifestations of their goals and that’s absolutely okay. If you’re still creative and would like to make a digital version of these tools, that works just as well as a physical version.

If you’re more into applications that help you to track your goals and your progress, here are some goal setting applications recommended by Lifewire that will help you to do exactly that:

Make no mistake, tools are helpful and are sometimes necessary for people who need that extra push in order to develop their ideal lifestyle.

However, there is a line that people sometimes cross when people begin buying more tools than they need. This is what I’ll be addressing in the next episode.

If you want to take your goal setting even further in 2018, and make some real changes that last, then you need to plan your year out differently. And I offer a completely different approach to doing that and setting your goals in my Plan Your Ideal Year Online ‘Doing’ Masterclass .

I show you how to:

  • SET YOUR VISION FOR 2018 and plan out your entire year so you prioritize what matters – we will map this out real-time together and I’ll show you behind the scenes of how I plan out my year.
  • MAP OUT YOUR QUARTERLY, MONTHLY and WEEKLY ACTIONS based on your annual goals and the calendar so you know exactly what to do to achieve amazing results in your business in 2018!
    Take your big vision and plans for 2018 and put them into your OWN CONTENT, MARKETING and
  • EDITORIAL CALENDAR so you feel focused and in control – I’ll show you my calendar as a real example of what’s possible.
  • Learn my 6 STEP DAILY SUCCESS PLAN to become more productive in a week than you are in a year – no seriously.

Make sure you sign up here and get started today. In 90 minutes or less you could have your entire 2018 on track and all planned out for personal and professional success – and of course freedom!

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How to Task Out Your Lifestyle Goals

Think back to the last time you had an outing with a friend or significant other. What did you do prior to actually spending time with them?

Did you give them a vague idea of what you’d be doing? Did you tell them that your visit could happen whenever you felt like it? Did you show up to your outing without any expectations of how things would be going?

If you’re the average person, the answer is most likely a no. You and I understand the importance of planning when it comes to major events.

Similarly, you need to apply the same type of careful planning to major lifestyle changes as you do to visits with friends or dates with significant others.

Only through planning, goals, and expectations will you be able to transition into the type of lifestyle that you have dreamed about.

#1. Categorizing Your Lifestyle Goals

Josh and I have been playing with a system to bring meaning and purpose to our lives called ‘Project Life’ – working title. It is something that we love doing and we do it every single day. We have this weekly and monthly check in. And later this month we are doing a quarterly check in and we are doing that as an away weekend. It is something I hope to release as a program or app in 2018.

We’ve drawn on other tools like my personal favorite Zig Ziglars Wheel of Life that helps you to achieve a more balanced lifestyle of your choosing.

Ziglar’s Wheel consists of 7 different sections that include the following:

  • Personal and Social Goals
  • Work and Career Goals
  • Family Goals
  • Spiritual Goals
  • Financial Goals
  • Mind/Intellectual Goals
  • Physical/Health-Related Goals

We may not realize it yet but the way in which we approach our lives can be entirely unbalanced.

For example, someone who is fulfilled in their career may be devoting every available minute towards working but they may be deeply suffering in the family aspect of their lives.

Another person may be at peak health but could have absolutely no social life.

We are each unique and there is always an area in which we could improve. Take a look at the categories above and make a list of things you would like to do in that area.

The actions don’t have to be large in order to make an impact. A goal in the financial area could be as simple as saving $10 by the end of the month or $100,000 by the end of the year.

However, you need to be sure that the goal you set is realistic. If you never work out, you can’t expect yourself to lose 50 pounds over the course of a month.

Plan based on your habits, personality, and motivation to accomplish your goal.

#2. Tasking It Out

It’s great to have goals but it’s better to have actionable steps that you can take to be able to reach those goals.

Let’s pretend that one of your goals is to lose 20 pounds over the next 3 months. It’s a great goal and it’s realistic. However, how are you going to get there?

This is where you need to further specify your goal and map out your actions. A sample might look like this:

  • I want to lose 20 pounds over the next 3 months.
  • I can do this by cutting back on sweets, tracking my calories, and ditching my daily soda.
  • I can also do this by being more active and moving during my off time.
  • One thing that may help me is an exercise program I found here…

Once you feel as though you have sufficiently come up with all of the actions you can take to reach your goal, you can write them down and look at them daily to start incorporating these important habits into your day.

Under Ziglar’s Wheel, he also provides seven of his own steps to create actionable goals.

  1. Identify the goal you want to reach as specifically as possible.
  2. Come up with a list of benefits that will come out of reaching your goal.
  3. List some of the obstacles that might hinder your progress.
  4. Figure out what you need to know or learn in order to reach your goal.
  5. Think about some of the people who can help you to achieve your goal.
  6. Create a plan of action.
  7. Set a deadline for your goal.

#3. Ensure Passion

Without passion, whatever goal you set for yourself is going to fall through. If you don’t feel the need to lose 20 pounds, then working out will be a chore and a waste of your time.

Only set goals for yourself that you truly want to achieve. You’ll know when you want to truly take action because you’ll be excited every time you take action towards your desired result.

Along with tasking out your goals, tools such as journaling and vision boards can be extremely helpful in creating the lifestyle you have always wanted. This is what we will be tackling on the next podcast.

While you are waiting to continue your lifestyle freedom journey, feel free to visit my website because you are in for a treat at the end of November, I am running the How to Plan Your Ideal Freedom Year Workshop”. It’s the 3rd year that I am running this and I absolutely adore doing it.

In it:

  • We set out and achieve your perfect 2018 year and we get started on planning it out
  • I show you exactly how to prioritize what you are putting into your calendar for next year.
  • We move into goal setting.
  • You get my content, editorial and marketing plan template.
  • We look at how we can plan out your entire content for all of next year regardless of what business you are in.
  • And so much more!

It’s a 90 minute DOING workshop. So if you want to find out more details about that, head here. And the most genius part about it is even if you can’t come along live, after it I get it split out into a mini course that you will always be able to refer back to and look at.

So if you want to enter 2018 like a rockstar, I think it’s probably going to be a pretty awesome deal for you.

Tune into the next episode where we are going to be talking about the lifestyle freedom journey and continuing on with what we’ve been doing in Season 4.

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  • Thanks to their 24/7 – 365 days a year live support – which you can get via chat, phone and email – any and all questions you have can be answered in no time at all.

HostGator has partnered with me to help my listeners get started. Click the link below to get 50% off any shared hosting plan.

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