Goal Setting: The Proven Plan to Achieve Personal and Career Goals


Goal Setting:

The Proven Plan to Achieve Personal and Career Goals

By Adam Rockman


Copyright 2016 ©

This work may not be reproduced in any form without written permission from the author.

Disclaimer: No part of this publication may be reproduced or transmitted in any form, mechanical, electronic, photocopied or in any other way without permission from the author or publisher.

Attempts have been made to verify all information provided in this publication, however neither the author nor the publisher assumes any responsibility for errors, omissions, or contrary interpretations of the subjects discussed. This book is for entertainment purposes only. The views expressed are those of the author alone and should not be taken as expert instructions or commands. The reader is responsible for his /her own actions.



1.Introduction – Imagine your potential 4

2.Goal Failure 10

3.How much Potential Do you Have? 12

4.How to Care About Your Goals 15

5.Flowing in the Moment 19

6.Your Ideal Self 21

7.How to Never Give Up 24

8.Motivation issues 29

9.Your Daily Routine 33

10. Planning Your Goals 36

11. Measure progress 38

12.Challenges 41

13.Hang out with Inspiration 47

14. The Power of Belief 49

15. The Myth of Positive Affirmations 52

16. Take Action 55

17. Your Goal Setting Journal 57

4 Tips for Goal Mastery 61

Conclusion 66

h1<>{color:#000;}. Introduction – Imagine your potential


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“There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.” 
― John Lennon

Imagining your potential is easy. If you are like most people, I am certain that throughout your life, you have often found yourself fantasizing about all the amazing things you want to do with your life.

You’ve probably imagined all the ridiculous yachts and mansions made of chocolate you would purchase if you were a billionaire. You’ve imagined all the beautiful locations you’ve wanted to visit. You’ve imagined all the skills you wish you could perfect. Maybe you’ve imagined developing some musical talent and performing on stage as you soak in the intoxicating adoration of the crowd.

Assuming you are a man, maybe you’ve imagined losing weight and building muscle to attract women and intimidate other men. Maybe you’ve imagined starting your own company to rival that one business that really annoys you.

But even all of this is just scratching the surface of your potential.

The world you live in often seems scary.

It can often seem that your personal goals are crying out for attention in an endless ocean of everyone else’s goals. Your desires can be drowned out by all the noise of what every other voice is shouting.

If you feel like no one else is paying attention to what you want it can be tempting to reluctantly give up your goals in order to satisfy the needs of others.

Eventually you get caught up in helping other people achieve their dreams and forget to work on your own.

Think of any company. Somebody thought up that business idea, and pays you enough to survive in exchange for your priceless time.

When you allow this to happen, you may lose sight of the potential for designing your life that you really possess.

Imagine you had the potential to design your dream house, it could be any kind of building of any size or style. What kind of house would you build?

If you chose an extremely simple dwelling like a yurt on a beach or a small house in a suburban neighborhood, you are either a monk with no attachments to human desires, or you have long ago settled for what society tells you is the acceptable and reasonable choice.

Most people imagine at least a large, beautiful house. They add some creativity and imagine that this house satisfies all their personal interests. Maybe it has a swimming pool, bowling alley or facilities for anything else you love.

The point is, in that exercise you had the ability to express unlimited creativity, but if you didn’t act upon it, you have likely been limiting yourself in some capacity.

Now do the same exercise, but imagine you could change yourself into any kind of person you want. You could master any skill, have any physique, speak any language, have any number and kind of friends, improve your health, be extremely confident, funny, or whatever traits you would want in your ideal self.

It’s like designing your own character for a movie. You can either write your character to be an average individual, or the lead role who has cultivated all the traits you have dreamed of having.

You have unlimited potential in imagining this version of yourself. So really take a moment to think about it. You likely already have, but have just dismissed your potential to actually achieve most of those things.

The next question is if you could really transform yourself into that ideal version of you, would you do it?

This question is important because many people are scared of giving up their habits and laziness. It can be scary to jump out of your comfort zone and risk rejection.

If you became that ideal version of yourself, you would risk giving up that cozy comfort you’ve already established for yourself.

The next question is could you do it?

Could you do what it takes to cultivate those skills, face those fears and create something new?

I’m sure you can try, but it will take real commitment to follow through consistently.

If you’ve decided taking a step closer to the ideal version of yourself then please read on with an open mind.

Please keep your notebook nearby as you read as it will be helpful to keep notes work on your goals. Obviously, this is a book about goal setting so writing down your goals is essential.

You will be asked to challenge yourself. When you actually try, you will amaze yourself with the results.

h1<>{color:#000;}. Goal Failure

“I can’t give you a sure-fire formula for success, but I can give you a formula for failure: try to please everybody all the time.” 
― Herbert Bayard Swope

How many goals have you attempted only to eventually give up? Someone may hope this is the year they finally start an online business and quit their soul crushing day job. But after encountering some complications and not immediately getting rich they give up and go back to their boring stable day job.

Eventually they might remember that dream and try and fail again.

I’ve had many goals that didn’t work out immediately. When I graduated university, I was seriously excited for the future ahead of me. My plan was create a website and then gain financial independence from the advertising revenue and then travel the world have lots of adventures as I learned languages and other impressive skills. In 2 years I only made 100 Dollars. I learned a lot from that experience I just had no idea what I was doing and I failed.

Sometimes you just aren’t prepared.

But there are other goals that seem more straightforward and achievable. Anyone can eat healthy and go to the gym. Anyone can learn to play a musical instrument. Anyone can face their fears to build confidence. But somehow, even the simplest goals can eventually seem too tedious to care about.

I started reading about the psychology of success and goals. I met with people who have achieved many goals and gotten very close to realizing their ideal self. I tried a lot of different techniques, on both myself, and students who I have coached.

This book explains the most effective methods I’ve found. Achieving your goals doesn’t need to be complicated. Just a few easy tips, and a few new habits can dramatically improve your results.

You can finally do it.

You just need to make a decision.

h1<>{color:#000;}. How much Potential Do you Have?

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
― Muhammad Ali

Earlier in this book you were asked to fantasize about your ideal self. You could be as creative as you like. For most people this exercise is simply harmless daydreaming.

A distraction from the reality of how monotonous and repetitive life can actually be.

For a brief moment you get to feel powerful, respected, loved and admired. You can imagine the smell and texture of any experience you desire.

Usually that’s all it is. An escape.

But it doesn’t need to be. The truth is, those daydreams are your internal compass reminding you of your real passions. Even the most unrealistic fantasies have an element of truth to them.

Daydreams are a reminder that your potential remains untapped. They are a catalyst for self-improvement, not just mental masturbation.

Acknowledging these facts, ask yourself, how much potential do you have?

You need to decide how much of your untapped potential is worth fighting for.

If you don’t want to accept a mediocre life then it is finally time to throw away the excuses and limiting beliefs.

To escape from prison, you first must realize you are locked up.

A mediocre life can seem easy to accept because at least you have food to eat and a bed to sleep in. But what is the cost?

“The Peony, remarked Yoshino, was the king of flowers. Perhaps it was only natural that its withered branches had a quality not to be found in ordinary wood, just as certain men had a worth not displayed by others. “How many men are there,” she mused, “whose merit endures after the blossoms have faded and died?” With a melancholy smile, she answered her own question. “We human beings blossom only during our youth, then become dry, colorless skeletons even before we die.”

-Musashi, by Eiji Yoshikawa


h1<>{color:#000;}. How to Care About Your Goals

“If you want to live a happy life, tie it to a goal, not to people or things.” 
― Albert Einstein

Your goals should be the reason you wake up in the morning. You should be excited to be pursuing them. You should aggressively chase them as if they were you food and you would die without them.

It can be easy to forget that just a few generations ago, our human ancestors lived like that. Their goal was food and if they didn’t find or produce it they were dead.

I often feel like that ancient Cro-Magnon man, waking up in his cave to watch the sunrise before he goes hunting. But I’m not complacent to just hunt for my next meal, my target is freedom, discipline, and improving the various skills I care about.

You have to fight for your goals as if not having them was equal to starvation.

Often, this is exactly the motivation needed to jolt someone out of their complacent, boring life.

Let’s illustrate this with a short fable.

Two monks were walking down a mountain.

They were very hungry as they hadn’t eaten for several days.

Fortunately, they came across a small house with a cow outside.

They knocked on the door and were greeted by the owner and his wife. They wore very old clothing filled with holes and their small house had a dirt floor with stones on top.

They explained how they were very hungry and were wondering if they had anything to spare.

The couple were very generous and brought them a bowl of yogurt, some cheese and some apples.

As they were eating the older monk asked, “Thank you for your hospitality, where do you get this food?”

The man replied, “Our cow provides everything we need. Milk, Cheese, butter, and we sometimes go to town to trade these for some vegetables in the market.”

They chatted a little more and the monks were very grateful. The couple invited them to spend the night.

In the morning they left.

As they were walking away, they spotted the cow munching on grass next to a cliff.

The older monk said to the younger one, “Go push the cow off the cliff.”

The younger monk hesitated. “But it’s their source of food,” he complained.

“Just do it!”

Not really understanding, the younger monk ran over and pushed the cow down the cliff. It rolled over some rocks and mooed the whole way down until it died.

They walked away and the younger monk thought his mentor must be a real jerk.

Many years later that monk grew up and just happened to be walking through the same mountains.

He suddenly remembered his trip there many years before.

But strangely, the small house he had visited last time was gone.

In its place was a beautiful three story mansion and a field of grapes.

The monk was worried killing that cow years ago had caused the death of that nice couple and the loss of their land to some greedy capitalist merchant.

Just to make sure, he knocked on the door of the mansion.

He was surprised when the skinny man he had met years ago answered the door. Only this time, he wasn’t so skinny. He looked happy and wore expensive clothing.

“Oh I remember you.” He said to the monk.

“Wow, this house is very different than the one you lived in many years ago.”

“Yes, a long time ago we survived by our cow, and then it died. We thought we died too, but we struggled to survive. Eventually we started selling wine and the production grew and grew until we could afford a much more comfortable life. We never thought it was possible.”

Sometimes all it takes is some misfortune to motivate you to achieving your goals.

Hopefully you’ve never experienced anything as tragic as the death of that one cow keeping you alive. But what would you do if something comparable happened to you?

Stressful challenges push you to achieve more than you realized was possible.

If you aren’t satisfied with the life you have now then you need to convince yourself the pressure is already there.

But what is the best way to do that?

h1<>{color:#000;}. Flowing in the Moment

“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” 
― Lao Tzu

If you constantly fantasize about your ideal future life, or even just hope for a mediocre, safe future, you are wasting energy that could be focused on what you can achieve at this very moment.

Worrying about all the problems and discouragement you’ve encountered in the past is just as wasteful.

Your experience can inform what you should do now. Having your future goals can give you something to focus on now. In reality, there is only now. You only have the present moment. It is always flowing. The seconds are ticking away, and you can’t get them back.

Your decisions now, determine every aspect of your life. If you neglect your real goals you can’t get closer to your ideal self.

It can be challenging to let go of the pain the past has given you. Maybe some of your goals seem completely insurmountable. They may eat at your attention as you are constantly reminded of what you have not yet have achieved but would desperately like to.

When you are enjoying the moment, doing something you enjoy, even just having a great conversation, or laughing, at these moments you have cut your connection to past failures and future desires. You are lost in the moment. It’s beautiful.

Athletes call it flow. Many say time sees to slow down. Their reflexes become faster and the only thing that exists is whatever they are observing. Whether it is a martial arts competition or surfing a massive wave, active people experience this in the moment state all the time. Musicians feel it when playing song they love.

And you can experience it too when you are working on something you are passionate about. You don’t notice time passing by because you don’t even realize time exists.

Take a moment to think about how much time you spend thinking about the past and future, and how much time you actually spend focused on something you care about.

h1<>{color:#000;}. Your Ideal Self

“Now is the time to get serious about living your ideals. How long can you afford to put off who you really want to be? Your nobler self cannot wait any longer. Put your principles into practice – now. Stop the excuses and the procrastination. This is your life! You aren’t a child anymore. The sooner you set yourself to your spiritual program, the happier you will be. The longer you wait, the more you’ll be vulnerable to mediocrity and feel filled with shame and regret, because you know you are capable of better. From this instant on, vow to stop disappointing yourself. Separate yourself from the mob. Decide to be extraordinary and do what you need to do – now.” 
― Epictetus, The Art of Living: The Classical Manual on Virtue, Happiness and Effectiveness

We’ve already established the importance of engaging your imagination and I’ve provoked you to think about what your ideal self is actually like.

You’ve spent some time dreaming your ideal life, and now it’s time to plan it.

So get out that notebook and answer a few questions.

What do you want from life more than anything?

What are you passionate about?

What are your most selfish desires?

What skills do you want to develop?

What do you want people do say about you?

What kind of impression do you want to make?

What kind of people do you want in your life?

Where do you want to live?

Where do you want to travel to?

What experiences do you desperately want?

You may have heard some of these questions before. But it is essential you know the real answers to them in order to understand yourself and develop the goals that will ultimately satisfy you.

Don’t just answer these questions in the way you think society would like you to answer them. You may think the only acceptable answer to these questions is to graduate from university, get an average job, work your ass off for 40 years as you sell your soul and lose any passion you ever had for life and then retire. You may think society’s narrative compels you to get married to an average person who doesn’t meet your standards but is at least good enough.

You can go have any experience you want. Pay close attention to how you really answer the question what are your most selfish desires?

If you neglect to be honest with yourself and hide your real desires deep down and hope they disappear you will just live a life of disappointment, and some negative emotions will hurt your attempts at self-growth. For example, research has shown the prudest most sexually reserved people often have the dirtiest and weirdest fantasies and fetishes. Because they are denying themselves something completely natural.

Whatever it is you want, as long as it doesn’t involve hurting another person, then go for it. Enjoy yourself. And after you have had your fill, it is much easier to devote yourself to others.

Developing into your ideal self is like climbing up a latter that slowly makes you more mature.

As you mature, you must go through stages that fluctuate between being more focused on yourself, and then more focused on what’s best for society. Many people get stuck on a certain lower rung of the latter and never grow past it. They can only understand reality from their level of perception, so explaining things from a higher level can often be impossible.

So you can’t just automatically become the ideal version of yourself in a short amount of time. It takes time, experience, and reflection upon your experience.

Gradually, you learn to balance all these conflicting motivations. Along the way, your ideal self slowly emerges. So hopefully, your vision of your ideal self, isn’t just your current self plus a few more cool skills and a muscular physique.

You can achieve a lot more than that. You can also add a good deal of maturity to that image.

h1<>{color:#000;}. How to Never Give Up

They who can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety.” 
― Benjamin Franklin


It’s important to talk about habits and how they can interfere with your goals.

Your habits are often based on pursuing what you perceive as pleasurable and avoiding what you perceive as painful.

Both of these provide motivation.

You may be motived to avoid a loss. For example, maybe your boss points out a lot of mistakes you made at work and reminds you to do everything correctly or there could be consequences. In order to avoid losing the job, you are motivated to do your work correctly.

Or you could be motivated to by pleasure. There are plenty of obvious examples of this. You provide for people because you want them to like you, or you stay up late because it just feels good to continue doing whatever it is you are doing. Or maybe you just like whatever bad or good habit you spend your time on.

The psychological structure of habits is this:

h2<>. Trigger

h2<>. Routine

h2<>. Reward

The trigger is whatever reminds you to engage in some routine that eventually leads to a reward. This can be as simple as realizing it is time for bed, which triggers your routine to go brush your teeth. Sometimes the reward is the routine itself, and here it may be the clean feeling you get before going to sleep.

That’s a mundane example. Let’s look at another habit. Such as waking up early every morning. If you wake up at 8 AM and automatically feel negative about waking up early to go to work, this triggers your routine of setting the alarm to snooze 10 more minutes as you go back to sleep, the reward is obviously sleep. But this isn’t good for your sleep cycle and can actually make you feel more tired throughout the day.

You are a bundle of habits. Your entire personality is a collection of all these good, bad, and neutral habits. It’s like you are a self-learning computer and all the habits are software programs you’ve developed to automatically deal with reality easily without spending too much energy thinking about your decisions.

This helps keep you alive long enough to survive. But it does nothing to help you enjoy life more and reach your personal goals.

You have to be conscious of this process in order to reprogram yourself instead of letting these habits run your life.

When you reward yourself for a behavior, you are encouraging yourself to repeat it.

That means you can use incentives to motivate you to accomplish your goals. Every time you do some action that gets you closer to accomplishing a goal, reward yourself somehow.

By incentivizing your goals, and the process that gets you closer to your goals, you enhance the likelihood that you will maintain these helpful behaviors because they eventually become natural habits.

In same way, you can use undesirable consequences as motivation.

You can create a consequence for not achieving a goal or completing a task that will help you get there.

You could get someone who is also interested in goal setting to keep you accountable. If you aren’t able to go to the gym, put down the cigarette or whatever your goal is, this person can remind you of what you are working for and embarrass you in some way.

You could also imagine all the future gains you will lose if you neglect pursuit of your goals.

Such as you could have an amazing physique if you start going to the gym 5 days a week and eating healthy. Or you could start spending an hour or more a day on a business idea if you cut out all the TV you watch. Or you could have a great girlfriend by now if you went out to socialize more often.

It can be difficult to treat your lazy usual behavior as a potential loss. Because you have already convinced yourself it is a gain. But it is a puny gain of momentary pleasure compared to the amazing success you could actually achieve if you only tried.

In fact, people don’t like to think about it, but everyone has already given up so much potential they could have had. Everyone has sacrificed amazing potential so they could do something that was meaningless, temporary, and only provided a short sensation of pleasure.

That’s not always bad. You don’t need to be a workaholic. You can relax sometimes obviously. But don’t allow lazy habits to become the norm. Imagine everything you could achieve.

An amazing physique, a career you love, friends who genuinely respect you, time and money to dedicate to hobbies you care about, or whatever it is you really want.

Imagine it’s all yours. It’s not just a fantasy. It could be your reality. At least most of it could be. You might not believe it if you haven’t experienced it. But convince yourself you have and you need to earn it back!

Now that you know how habits work you have the self-awareness to realize how powerful every trigger potentially is. It is your choice what you do with this information. If you are reading this book you definitely have goals you want, and habits that could potentially interfere with your progress.

You know what you need to do. It will take self-awareness plus effort and time to create the result you really want.

h1<>{color:#000;}. Motivation issues

“Success is walking from failure to failure with no loss of enthusiasm.” –Winston Churchill

Sometimes, you just won’t have motivation. You’ll wake up and won’t want to get out of bed. You’ll feel too lazy to go to the gym. You’ll feel pessimistic about your capacity to focus on an important project. Part of you wants to succeed, but you just can’t find a compelling reason to persevere.

It happens.

You can’t rely on motivation.

Recognize when you lack motivation because it is an opportunity. It’s your chance to reward yourself for taking action anyway.

Motivation can be elusive. But there are techniques for handling this.

To discuss them let’s look at Temporal Motivation Theory which states that

Motivation = (Expectancy x Value) / (Impulsiveness x Delay)

The greater your expectancy for completing the task, and the higher the value of the outcome associated with it, the higher your motivation will be.

Expectancy means how much you expect to actually accomplish.

Value is how important the goal is to you.

Impulsiveness is how easily you could be distracted.

Impulsivity is the inability to resist non task-related urges.

Delay is the amount of time you have before a deadline. The greater the amount of time you have the less motivation you will have.

So this means if your impulsivity is low, and your deadline is very soon, you are more likely to have high motivation to complete a task. Or you could have a Very high impulsivity and a fast approaching deadline, which means you have to get some work done but you don’t care because you are easily distracted.

There must have been times where you procrastinated to finish some homework, or task until you rushed to finish it the day before.

By breaking down your goals into short term mini-goals, you give yourself that same sense of a deadline.

Businesses do this all the time. They don’t absolutely need the requested reports or projects by the arbitrary deadline they give employees. But by giving them a 2 month deadline for something that could normally take 5 months, those employees will find a way to do it in 2 months!

Giving yourself deadlines is incredibly useful.

When you feel a lack of motivation, you can examine yourself for your degree of each factor.

If the Delay is far away maybe you should give you self a smaller goal to accomplish sooner. If you are feeling too impulsive and too attracted to distraction you might need to take a break from your usual distractions. You don’t need to immediately get to work on your goals, but you can interrupt your usual distracted patterns by going outside to take a walk, meditating for a few minutes, or something like that to distance yourself from the shiny distractions that usually waste your time.

If the value factor is low, then you just don’t actually care about the goal. If that’s the case, find a goal you actually do care about.

If your expectancy is low, then increase it. Remind yourself of similar tasks you’ve completed before. If the goal still seems like too much for you to handle, then break it into smaller chunks and complete at least one chunk today.

You can manipulate these factors to increase your motivation. But of course, sometimes you still won’t feel like it. The above equation is obviously just a helpful guideline, not an absolute rule.

You can’t rely on motivation. You can’t place all the blame for your inefficacy on your level of motivation.

As already mentioned, you need to develop habits that eventually run on auto-pilot. In that way, you will naturally do what needs to get done even when the motivation isn’t there.

So when you just don’t feel like it, find the easiest habit that would get yourself to complete the task and reward yourself for doing it.

Maybe you want to start going to an early morning martial arts class, but you always sleep in. Start putting your martial arts uniform next to your bed so that it’s the first thing you see in the morning. Try to condition yourself to first take that uniform and get ready to go to class.

Instead of your usual distracting habits, you can start the day by preparing for the class you want to go to. It just takes that first step. In this example, it’s seeing your uniform next to the bed ready for you to grab it and go. Then you get ready and you are on your way to the class, then you are in the class and before you know it it’s finished. All because you were able to start one small habit that connected to other new habits.

Stop worrying about motivation. Many people seem to use lack of motivation as an excuse to be lazy and remain mediocre.

You don’t need to do that.

You can build new habits that will slowly help you accomplish bigger goals.

h1<>{color:#000;}. Your Daily Routine

“If you think adventure is dangerous, try routine it is lethal.”

–Paulo Coelho

I like the above quote. Your routine is potentially lethal if it is not aligned with what you truly want out of life. It’s lethal to become addicted to unhealthy habits that waste your valuable time.

It’s best to consciously design your routines and occasionally edit them to add more adventure and richness to your life.

Adventure is anything that disrupts your usual routine. It is the unknown. When you go to new places and accumulate new experiences your routine is interrupted and you have an opportunity to build a new habit and alter your routine.

How you start your day is often the most important part of your routine. It is how you start your day that sets you up for a day of lazy relaxation or accomplishing task after task.

If you often find yourself waking up at different times each morning. It is pretty bad for your health. It’s a sign that your sleeping cycle is messed up, and also that you are waking up when life demands it. Such as if you have a class or job to get to at 10 AM on Monday so wake up at 9 AM, and then on Tuesday need to work at 9 AM so wake up at 8.

This shows you resist life. You don’t want to wake up. Consciously designing a routine for your day sets you up for success. Because it’s a routine that actually energizes you and sets you up for success.

Start with your morning routine.

Choose a time and consistently wake up at that time.

As soon as the alarm goes off, get your feet on the floor! And then reward yourself for doing so. Some people use a piece of chocolate. But you could also use anything you like, such as listening to your favorite song, eating a breakfast you like, or a few minutes practicing guitar or some other skill you enjoy.

After this you can add a few more things to your morning routine.

Here are some ideas:

p<>{color:#000;background:#fcfcfc;}. 5 minute meditation

p<>{color:#000;background:#fcfcfc;}. Push ups

p<>{color:#000;background:#fcfcfc;}. Brain teasers

p<>{color:#000;background:#fcfcfc;}. Memorize an interesting quote

p<>{color:#000;background:#fcfcfc;}. Plan your day and write it down

p<>{color:#000;background:#fcfcfc;}. Visualize yourself accomplishing every task for the day

p<>{color:#000;background:#fcfcfc;}. Practice a skill

p<>{color:#000;background:#fcfcfc;}. Learn some words in a foreign language

p<>{color:#000;background:#fcfcfc;}. Read

There are many other activities you could add. Just choose a few, write them down and make it a habit to make these part of your morning routine.

Eventually they will become a usual part of your day and you won’t need to expend much mental energy to engage in them.

Your morning routine doesn’t need to be very elaborate. At least choose 2 or 3 activities you could easily do.

Write them down and commit yourself to doing them in the morning first thing after waking up.

It’s also useful to have an evening routine that helps you prepare for sleep.

Shut out unnecessary lights, try to avoid looking at electronic screens at least within half an hour before you plan to sleep, and engage in one or two relaxing activities to clear your mind.

This doesn’t just put you in a sleep ready mood, this helps your body get used to a regular cycle. When it becomes a habit, your sleep quality improves, thus giving you more energy to tackle your daily tasks.

h1<>{color:#000;}. Planning Your Goals

There’s no reason to have a plan B because it distracts from plan A.” 
― Will Smith

When you can manage to habituate yourself to a regular routine, you can also reinforce positive behaviors that get you closer to your goals.

It’s time to evaluate your goals and determine what is needed to accomplish them.

If you haven’t yet, please write them down.

Write down every goal you have.

Ideally, you may write down at least 1 goal for each of the following areas:

p<>{color:#000;background:#fcfcfc;}. Health

p<>{color:#000;background:#fcfcfc;}. Money

p<>{color:#000;background:#fcfcfc;}. Business

p<>{color:#000;background:#fcfcfc;}. Relationships

p<>{color:#000;background:#fcfcfc;}. Emotions

p<>{color:#000;background:#fcfcfc;}. Life experiences

p<>{color:#000;background:#fcfcfc;}. Your Passion

You can of course write down any goal you have, but improving your life will help you accomplish any goals.

Next to each of these goals, you can record challenges that need to be overcome to achieve them.

Identify resources that will help you achieve these goals.

Identify exactly what it is you get from accomplishing your goal.

Identify any obstacles that could prevent you from accomplishing your goal.

When you are familiar with your resources, ultimate objectives and obstacles you can get a more realistic picture for how to approach your goal.

h1<>{color:#000;}. Measure progress

“[_The reasonable man adapts himself to the world: the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.” _]
― George Bernard Shaw, Man and Superman

Measuring your results keeps you on track as you know when you are encountering problems.

You don’t want to stagnate, so keeping a record is an essential part of recognizing your own progress.

There are a few ways to do this.

You can use charts, or write a record of significant numbers, such as weight lost or gained, money lost or earned, or the amount of some project that has been completed.

You could keep a calendar and just mark it, or leave a quick note about your progress on appropriate days.

Keeping a record helps you visualize your progress and build momentum.

Small victories add up and it increases your motivation as you can actually see yourself improving.

If your goal simply involves completing a task, you can write that you did so on a dated chart or calendar.

Excel documents are also useful for keeping track of progress. Even if it doesn’t involve money, but some other resource.

There are also a lot of useful apps that could help you keep track of your goal progress. One I found useful was Goal Streaks, but find one that is appropriate for yourself.

You could simply keep a record in your notebook. That’s what I like to do.

You could keep notes every day, or depending on your goal, write a summary of your progress once a week.

During this introspective moment, ask yourself exactly what you accomplished.

Ask yourself what obstacles interfered with your progress.

From this information, formulate your plan for the following week and determine how you will make even more progress and overcome previous challenges.

Contemplating these questions can profoundly enhance your progress.

Don’t leave your progress to chance. Everyone has fantasies. At least I hope they do. I would be really disappointed if all these people living incredibly dull lives don’t have interesting goals and dreams they just don’t know how to realize.

For all these people with their dreams, they are just dreams and they give up on them.

If you really wanted to see progress you would spend your day working on your progress.

Whatever you spend your time doing all day is exactly what you want to be doing!

It’s best to choose a specific time each week to summarize your progress. Take a moment to correct your course and choose new actions if needed.

h1<>{color:#000;}. Challenges

“The further you get away from yourself, the more challenging it is. Not to be in your comfort zone is great fun.” 
― Benedict Cumberbatch

Life isn’t easy. Challenges will be thrown at you and it is your responsibility to dismantle and overcome them.

Life will challenge you with annoying and devastating obstacles. When you notice you are resisting that reality, it’s time to embrace it. Of course this may seem difficult or even impossible at first.


But that is only your usual reaction warning you to take action to secure the minimal hole of comfort you have already procured for yourself.

You are terrified to lose what you already have. But you know what, sometimes that is exactly what you need.

Just as in the fable of the monk pushing the cow over the cliff. When adversity hits, it’s actually an opportunity for growth.

If you don’t go through those emotionally painful experiences that test your limits you won’t be able to face even bigger challenges in the future.

Haven’t you ever met someone who is going through some petty small problem or annoyance, but it completely ruins their day? Sometimes people might break down in tears, for days at a time over some issue that wouldn’t even enter your radar!

Such as the boss teasing them a little at work. Their pride is wounded, they feel embarrassed, go home and cry about it and can’t stop thinking about it.

Whereas an emotionally more mature person just brushes it off. Because the emotionally mature person has been through chaos and emotional pain so intense that minor things just bounce right off of him.

It may seem counterintuitive to some people. You want to maximize your pleasure, but at the same time, emotionally painful experiences are also desirable because they make you stronger and help you grow as a human being.

You may not want to break up with your terrible girlfriend who cheats on you, lies, and is just a negative rude person, because you have already invested so much into them. But since you have already invested so much time, energy, resources, and emotions into this person, you are terrified of losing that investment.

However, the truth is, breaking up with her, would be the emotional equivalent of 6 months in the gym building your muscles.

It would be painful at first, but you would definitely come out of it a much stronger person.

The same goes for any emotionally painful experience. Your initial impulse may be to resist and put it off, but you are just wasting your time.

When you feel that urge to resist reality, the best thing you can do is recognize that urge and jump right into it. Do your best to accept reality as it is and see how it can help you grow as a human being.

Inevitable Obstacles

Inevitably you can’t immediately accomplish every goal perfectly. There may be one or two small issues you are overlooking that need to be addressed.

At this point, it is tempting to give up. Because you are resisting what life is throwing at you. But resistance is spiral in the opposite direction from growth, just as we have seen.

So be aware that obstacles are inevitable.

Knowing to accept instead of resist is only a helpful way of reframing your challenge. It won’t completely resolve every issue you face.

You must use your own ingenuity to figure out how to fix your problems. Sometimes you might need someone else’s help or expertise so don’t be afraid to ask.


Procrastination is another form of resistance. It’s the white flag of surrender. You aren’t ready to accept reality as it is so you go distract yourself with something more pleasurable, but less emotionally painful.

You are really doing yourself a disservice as you are robbing yourself of the opportunity for growth.

Every time you feel like procrastinating, but don’t, keep a note of it in your goal book. Reward yourself for that awesomeness!

Take action instead of wasting time, and then by rewarding yourself you help to solidify it as an automatic habit. It might not always work, it’s okay to occasionally relax and enjoy something else, but that’s no excuse to give up on the goals that are really important to you.

Negative Thoughts

This is a topic people love to argue about. At least some people do.

The truth is, your thoughts are in your control. You choose to think whatever is going through your mind. However, you can get stuck in a negative thought look and be constantly criticizing yourself and reminding yourself of areas of your life you aren’t satisfied with.

People with this bad habit love to claim, “but I can’t control my thoughts! They just happen.”

This is one of many justifications for resisting change and self-improvement.

Many people claim to have no power over many things in their life that they actually can control. It’s just an excuse to avoid acknowledging their own deficiencies and doing something about them.

Another example of this is men who have given up on improving themselves who like to falsely claim that women are only interested in good looking men in order to justify their lonely lives in which they spend all day playing video games and yet somehow no women has ever suddenly appeared at their house to date them.

If they really thought appearance was so important, why don’t they wear better clothes, get a better haircut, have better hygiene, and go to the gym to develop an attractive physique? Those are at least things within their control, but they have already given up on doing these things.

Of course social skills are even more important, but you see the point.

People will make up ridiculous justifications for maintaining their poor lifestyle choices. They find ways to avoid self-improvement by blaming their problems on other people or some outside source. I’m always curious how well they actually manage to deceive themselves. I often see right through this ugly self-deception and it pains me to see it.

Negative thoughts are often the same.

For a negative person they can become part of who they are and they may resist change. They’ll think of some lame excuse, such as, “this is just the way I am.”

It may seem obvious that people would want to change.

But the truth is many people don’t. If they wanted to change they would work to build more positive habits instead of constantly reinforcing negative ones.

You’ve already discovered the most important clue to resolving these issues. Acknowledge your resistance, and reframe it more positively. See it as an opportunity to develop and become stronger.

Whenever you start thinking negative thoughts, remind yourself to, “STOP!” and then reframe that thought more positively.

This will help you develop more positive thinking habits.

See how long you can go without any negative thoughts. You aren’t allowed to complain. If you do, you need to reframe it as something more positive.

h1<>{color:#000;}. Hang out with Inspiration

“The unexamined life is not worth living.” 
― Socrates

You may have heard the phrase that you are the average of the 5 people you spend the most time with.

It makes sense as these people influence you in significant ways.

If the people you spend time with don’t inspire you or actually pull you down then you should find people who can make you feel more energized and excited to be living your life.

You probably like your friends, but if you are honest with yourself you may not like the influence they actually have on you.

You don’t need to cut off your friends if you really don’t want to of course.

But be mindful of who you let yourself spend time with. Do you really enjoy spending time with these people or do you just do so to avoid loneliness?

For many people it might be a little of both.

Also, the books you have read influence you immensely. If you are reading this book on goals I hope it has helped you to work towards accomplishing at least one goal.

But there are many amazing books out there that could completely change your life if you read them.

I try to read at least one book a week. Most people can easily read at least one book a month. You could read biographies of great people.

Expose yourself to sources of inspiration and that is what you will become.

The music you listen to, the places you go, the movies you watch, the people you see around you every day are all inspirations for your view of yourself and reality.

Negative people will only make you feel more negative and pessimistic.

As much as you can, kick out sources of negativity and find people and things that are congruent with exactly what you want out of life.

When the people around you inspire you it helps you feel a lot more positive about life and your ability to accomplish any goal.

h1<>{color:#000;}. The Power of Belief

“The moment you doubt whether you can fly, you cease for ever to be able to do it.” 
― J.M. Barrie, Peter Pan

What you believe becomes your reality. It doesn’t matter if reality has zero evidence supporting your belief and millions of people logically pointing out how your belief has no validity. Somehow, millions and perhaps even billions of people convince themselves of meaningless nonsense without any good reason to do so.

Humans are very emotional and often more inclined to believe in that which provides the most comfort and not what is most reasonable.

This can be very dangerous when you have limiting beliefs that prevent you from leaving your comfort zone.

This is actually the same resistance to reality we were discussing earlier.

If you believe you can’t, then you are right.

If you think it’s impossible for you to start a successful business, then you never will. If you think it’s impossible for you to make something creative other people would enjoy and buy, then you never will.

It’s really unfortunate that people are often socialized in an environment that pressures them to conform to acceptable social norms and not waves or be too creative.

Every creative person I have ever known never learned to be creative in school they learned on their own because that’s what they were passionate about.

This kind of socialization makes you used to accepting mediocrity when in fact you are capable of much more.

It doesn’t matter what reality is saying.

If reality says something is difficult, and you interpret that to mean impossible, then it will be impossible for you.

But if you are confident and assume you will be victorious, then you definitely have a chance.

Athletes are well known for this. They often insist they are better than their opponents. Often that confidence gives them a bit of an extra edge and helps them win, even in cases where they might actually not be as skilled.

Confidence helps you relax and focus on the goal.

Focusing on limiting beliefs and doubts messes you up. Belief helps create reality.

It doesn’t matter if you have logical reason to believe in yourself or not.

Positive self-belief is much more likely to help you then limiting beliefs that will hold back your growth.

How are you beliefs affecting your goals?

Are your beliefs helping you get closer to what you want to accomplish? Or are they preventing you from even getting started?

What areas of your life do you most want to improve? Are you beliefs about those areas too negative?

If you believed you could actually change something then how would your behavior change?

These are important questions and it might be emotionally painful to answer them.

But if you really want to accomplish your goals then you should be willing to always do the most emotionally difficult thing.

h1<>{color:#000;}. The Myth of Positive Affirmations

“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.” 
― Abraham Lincoln

Positive affirmations are the overused cliché of self-help material. If you ever read a generic self-help book that suggests positive affirmations will completely change your life, then run. Because that author has no idea how the human brain actually works and is just regurgitating the same old unoriginal ideas they’ve read from hundreds of other lame books without enough supporting evidence.

Positive affirmations, if you don’t know, are positive statements that you repeat to yourself, in the hopes of changing your beliefs.

This is of course helpful for making you think more positively, and to rewire the mind to be slightly more inclined to avoid negative thinking.

This is actually great for many people who are already thinking very positively, but occasionally slip up, and worry too much.

But for people who actually have a problem with negative thoughts, deep down, they know those positive affirmations are incongruent with what they really think about themselves.

It can feel good at first to have a positive thought. But it eventually feels like self-deception.

They may repeat to themselves, “I am confident! I am confident!” a few dozen times in front of a mirror every day, but eventually they ask themselves, “Why I am I confident?”

They need a reason to back up their beliefs when they are incongruent with what they usually think.

Now this may at first sound contradictory to the previous point that overconfidence without reason is more helpful than limiting beliefs.

But actually there is no contradiction.

What we are talking about here is real belief. If you really believed you were super confident, you wouldn’t need to constantly remind yourself of that fact. You would just be confident and express yourself confidently.

Many people have tried to convince themselves they are confident with positive affirmations, but later realized how difficult it still was to face their fears.

It’s like they gave themselves a positive message, but there was nothing meaningful behind it. Just empty words blown away when they stepped outside into the storm of reality.

What you need to do is justify those positive beliefs. It doesn’t need to be especially rational, you just need to justify it, so that when you think to yourself about how confident and successful you are, you actually remember times you felt confident and successful.

It might have been a simple interaction where you asked a stranger for directions, but somehow, that made you feel more confident, so it counts as proof of how confident you are.

This is of course just an example.

For any belief you want to have, you can try positive affirmations, but at the same time, you need to recall and seek out evidence that it is true.

In this way, you will convince yourself.

When you accumulate more life experiences, always focus on the positive. Remind yourself how every interaction is proof of your positive beliefs.

It takes experience in order to actually believe new things about yourself. Just a few words can’t magically change your life no matter how well intentioned.

Positive affirmations are only a first baby step in changing your inner beliefs about yourself and the only thing you should rely on.

With these new positive thoughts you are more open to evidence of your potential. That is what you need to really strengthen your beliefs about yourself.

h1<>{color:#000;}. Take Action

“Is fear preventing you from taking action? Acknowledge the fear, watch it, take your attention into it, and be fully present with it. Doing so cuts the link between the fear and your thinking. Don’t let the fear rise up into your mind. Use the power of the Now. Fear cannot prevail against it.”

― Eckhart Tolle

The most difficult mental barrier to completing goals is often just taking the first step.

It is resistance to changing your usual routine that keeps you locked in your usual behavior. Keep doing what you’ve always done and you can only get what you’ve always gotten.

When you finally convince yourself to take action you start building new habits.

You start a spiral of upward momentum. To keep that momentum going you just need to keep taking action, and adjusting your plan when appropriate.

We’ve mentioned the importance of a weekly summarization of your efforts. Experiment with new techniques and when you find something that works then invest more into that method.

Sometimes the tasks you need completed are actually impossible for you. Or maybe somebody else could do them better than you could. More importantly, by delegating tasks to other people, you save time that you can spend on more important tasks.

When you start your tasks for the day, always do the most important ones first. No matter how annoying. This sets you up for success for the rest of the day. You finished the hard part and feel you’ve accomplished something. So the smaller tasks don’t seem as bad.

Remind yourself of your motivation. If you feel like taking a break then remind yourself of what you are trying to accomplish. When you remember exactly what it is you are trying to do, it can help keep you motivated.

If you can consistently take action you will consistently get results. That doesn’t guarantee you will get the results you want. But at least you get results you can learn and grow from.

h1<>{color:#000;}. Your Goal Setting Journal

“Don’t bend; don’t water it down; don’t try to make it logical; don’t edit your own soul according to the fashion. Rather, follow your most intense obsessions mercilessly.” 
― Franz Kafka

By now you’ve hopefully already written down your goals. Now it is time to get more organized.

In your goal setting notebook, write down the following information:


My Goals:

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

I will reach these goals by..

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

What will I get from accomplishing these goals?

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

You could write this information in any format that makes sense to you.

For each goal write detailed steps for how you plan to accomplish it. Be open to changing these methods when necessary.

How will I accomplish these goals?

Goal 1

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

Goal 2

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

And so on for each goal.

Weekly Progress summary:

What challenges did I encounter this week?

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

What do I need to change?

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

What did I do well?

h2<>. _______________________________________

h2<>. _______________________________________

h2<>. _______________________________________

What Am I grateful for this week?

Remember to reward yourself for your progress.

4 Tips for Goal Mastery

h2<>. Start with the smallest new habit.

Trying to accomplish everything simultaneously can cause a lot of stress and result in giving up.

In the book, The Power of Habit, Charles Duhigg highlights a concept he calls keystone habits. These are small habits that build momentum and create even greater change over time.

A good example he uses in the book is that many obese people who suddenly try to eat healthy and go to the gym every day feel overwhelmed by this new routine. They aren’t used to it, and maintaining these new habits takes more energy and willpower than they have.

But when many of these people started with a single new habit, such as recognizing what mood or situation triggers them to eat an unhealthy snack, they can replace that snack with a healthier choice. Gradually, this new habit influences other aspects of their life until their ultimate fitness goals feel more plausible.

You can do the same thing. Perhaps your goals require many new habits to actually achieve. But if you start with the smallest habit you could inspire yourself to change even more productive habits later on.

Some other possible habits could be adding some exercise to your day. Or meditation. These have been shown to significantly impact your mood so are very useful.

h2<>. Use Apps for Accountability

We’ve already mentioned this suggestion, but it bears repeating as accountability and goal planning apps can be very useful.

Your success can be measured through quantifiable progress. You can recognize milestones you have reached.

It also makes it simple to break down your long term goals into smaller more manageable chunks.

This process helps you keep yourself accountable as it’s an easy reminder of when you are falling behind on your progress.

There are many such apps that can record your progress in any kind of personal or professional goal depending on your needs.

A simple fitness app called Seven challenges anyone to do just 7 minutes of high-intensity exercise a day for 7 months. It provides you a workout and you only need a chair and a wall to complete it. It gives you illustrations, timers and clear instructions.

There are many more apps for any kind of goal you might have. Go look it up and you will definitely find something that could benefit your progress.

h2<>. Be willing to change your plan

Life is going to throw some challenges at you. It’s inevitable.

Keeping an open mind and knowing when to change something that isn’t working is essential to reaching your goals.

If you regularly check your progress on your goals it can be easy to recognize what needs changing.

Just be honest and adjust your plans as necessary.

h2<>. Constantly Remind yourself of what you really want

You might need to dig deep to discover exactly what it is you hope to gain from accomplishing your goals.

Some people want to impress others. Some people want financial stability.

Some people want to attract the opposite sex in the hopes of gaining validation and proving their own self-worth.

Some people want to feel confident and fearless.

Some people want to build a successful brand.

Some people want to be loved and respected by others.

Whatever your real reason is. Be sure to understand it. Write down the life you envision for yourself. You may even want to create a ‘vision board’ which has pictures of everything you want in your life.

Many people have found these techniques useful so experiment with what works best for you.

The next page has your free bonus so be sure to get it.

If you haven’t yet received your free bonus book get it by clicking the link below.

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Thank you for reading. I genuinely wish you 10 times the success you actually want.

If you read through this entire book and implement the steps provided you can definitely see some results.

I hope this book has helped you take a step closer to your goals and helped you feel more confident in your ability to take action on what is actually important to you.

If you have gotten some value from this book please take a few seconds to leave a quick review on Amazon. I know who you are and if you don’t leave a review I’ll take that to mean you don’t actually care about succeeding in your goals.

I wish you sincere good luck.

Adam Rockman

Other Books by the Author

10 Days to Superhuman Confidence: Cure Social Anxiety, Destroy Doubt, and Live Fearlessly

“It’s like the author was in my head and knew what has always been holding me back. I’ve wasted too much time trying to please everyone when I should first satisfy my own needs and goals to build my confidence”

― James Coney, Reader

Other books by the author

10 Days to Lifetime Self-Discipline: The Fastest Path to Motivation and Willpower

“Procrastination has always been my problem. After reading this book, I forced myself to go to the gym. I bought an annual membership for a year and feel the power to be able to beat my fat belly.”

― Vasiliy

Other Books By the Author

I Don’t Fucking Care! : How to Stop Caring What People Think About You

“This is the perfect book for me. I used to be very conscious of what other people think of me that I don’t usually speak my mind and just hide in the corner. With the help of my family and friends, I was able to improve a little. When I saw this kindle e-book I knew I needed to read it. This book, hit me hard on the head and made me realize a lot of things I need to improve. I need to learn to love and appreciate myself first and just stop caring what other people think of me because in reality, they don’t really care. What’s important is how I see myself. Loved this book!”

― Lotte

Goal Setting:

The Proven Plan to Achieve Personal and Career Goals

By Adam Rockman


Goal Setting: The Proven Plan to Achieve Personal and Career Goals

Easy Goal Setting Methods that Produce Effective Results Finding this books is not just luck. It's your destiny to read this book and put it's ideas into action to create the life you want. You may enjoy your beautiful daydreams but you will never known how many of them could become reality unless you try. By properly setting goals you can achieve your ambitions. Just because it's popular to give up on goals and embrace mediocrity doesn't mean you need to mindlessly follow the herd. Most people want to lose weight, improve health, improve relationships, make more money and live a more fulfilling life! But they never turn these desires into goals. By finally learning how to plan goals you can get closer to living the life you know you deserve. It's frustrating to start goals and then give them up because other obligations get in the way. You might try to hide your disappointment, but failure still leaves it's mark on your attitude. Read this book and you can discover how to overcome the various challenges that cause OTHER people to abandon their goals. You have so much more potential than you can imagine. You are only living the life you are now living because you are used to it. It's just a bunch of habits. This book will help you build new habits that help you build a new life. If you have ever failed at a goal or have goals you desperately desire then you owe yourself this book. This book was written to give you results. The Specific Plan YOU need for YOUR Goal! We will build a step by step plan that helps you build the proper mindset for success. There will be inevitable challenges and you will need the advice of this book to maintain focus on your goal when needed.

  • ISBN: 9781370030606
  • Author: Adam Rockman
  • Published: 2017-05-07 18:40:16
  • Words: 10588
Goal Setting: The Proven Plan to Achieve Personal and Career Goals Goal Setting: The Proven Plan to Achieve Personal and Career Goals