Setting goals (S.M.A.R.T) (Elite Athlete)

LESSON OVERVIEW
WHAT YOU WILL LEARN

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NEEDS & OVERVIEW

• Duration
• Workbook Pages
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  Assements
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  Exercises
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  Video

Goals S.M.A.R.T

Setting goals is key to building motivation and achieving the future you want. When you set a clear goal, you focus your energy on a target, and that helps you stay on track. A well-defined goal combines both the end result and the steps needed to get there. This balance helps you stay focused, keep distractions at bay, and measure your progress along the way.

Successful athletes, business leaders, and top performers across all areas set goals as a strategy for success. For example, Serena Williams didn’t just aim to be the best tennis player—she set measurable goals like improving her serve speed or dominating specific tournaments, one match at a time. Similarly, Oprah Winfrey credits goal-setting for her transition from talk show host to media mogul, breaking down her ambitions into actionable steps like launching her own network.

When you set specific, realistic goals, you can see how far you’ve come, which makes the journey feel more rewarding. Achieving those goals also boosts your self-confidence because you get to see your ability to make things happen.

Reaching your goals isn’t always easy, and it requires you to step outside your comfort zone. Michael Phelps once said, “I think goals should never be easy; they should force you to work, even if they are uncomfortable at the time.” Growth happens when you’re willing to push through discomfort and make the necessary changes to succeed.

Your goals need to be specific and detailed. The clearer you are, the more likely you’ll be to achieve them. Whether you’re planning to change your career, improve your health, or tackle a personal milestone, remember: progress starts with a clear vision and the determination to see it through

Goal Setting

A Dodgers player once came to me with a general idea for his future—he wanted to extend his baseball career. But when we dug deeper, it became clear he didn’t have a clear purpose or ultimate goal. After some reflection, we identified his dream: to one day be inducted into the Hall of Fame.

To make this goal achievable, we had to break it down. What would it take for him to reach the Hall of Fame? After some analysis, we realized that one of the most important performance markers was home runs. If he could hit 400 home runs over the next 10 years, it would give him a strong chance of being inducted.

But this wasn’t just about setting a lofty goal. We needed a plan to get there.

• Step 1: Define Your Ultimate Goal

  Just like the Dodgers player identified his ultimate goal of the Hall of Fame, think about the biggest dream you want to achieve. Be specific and clear.

• Step 2: Break It Down Into Steps

  For the Dodgers player, the first step was to focus on increasing his yearly home run count. We analyzed his performance and discovered something interesting: many of the balls he hit were caught just short of the outfield wall. Those hits had the potential to become home runs if we could add 10-15 feet of distance.
  This required looking at factors like bat speed, lean muscle mass, and other variables affecting performance. By improving these areas, he could systematically improve his performance year after year.

• Step 3: Build Your Plan

  For the Dodgers player, we built a detailed plan that included strength training to build lean muscle and improve bat speed. This was based on scientific principles, like increasing “exit velocity” by generating more kinetic energy through his swing. We tracked progress and made adjustments as needed to ensure he stayed on track.

• Step 4: Anticipate Challenges

  Just like the Dodgers player, you’ll face challenges along the way. For him, it was figuring out how to turn warning track hits into home runs. By focusing on bat speed and lean muscle mass, he overcame those obstacles and started hitting farther.

• Step 5: Visualize Your Success

  Visualization was a key part of the Dodgers player’s process. We imagined him stepping up to the plate, hitting the ball with perfect precision, and watching it soar over the fence. This practice helped him stay motivated and focused, even when things got tough

TAKEAWAYS:

Just like the Dodgers player engineered his way to greatness, you can engineer your way to success. Define your goal, break it into steps, create a plan, anticipate challenges, and visualize your victory. This systematic approach will set you on the path to achieving your dreams.

Take a moment to reflect on what’s stopping you from achieving your goals. Why do these inhibitions exist? Are they based on reality, or are they stories you’ve told yourself? Releasing these mental blocks is key to moving forward with clarity and purpose.

“If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.”

– Andrew Carnegie

GOAL SETTING ASSESSMENT
Goal Setting | Workbook Page 64

ACTIVITY | Follow the goal setting steps, and get a goal! 

A Dodgers player once came to me with a general idea for his future—he wanted to extend his baseball career. But when we dug deeper, it became clear he didn’t have a clear purpose or ultimate goal. After some reflection, we identified his dream: to one day be inducted into the Hall of Fame.

To make this goal achievable, we had to break it down. What would it take for him to reach the Hall of Fame? After some analysis, we realized that one of the most important performance markers was home runs. If he could hit 400 home runs over the next 10 years, it would give him a strong chance of being inducted.

But this wasn’t just about setting a lofty goal. We needed a plan to get there.

• Step 1 – Define Your Goal

  On Page 64 of your workbook, write down what your ultimate goal is.

• Step 2 – Break it Down Into Steps

  Now break it down into 3 steps. Write them down.

• Step 3 – Build Your Plan

  Now build your plan to take those steps. Write it down in the provided box. What does your “action plan” include?

• Step 4 – Anticipate Challenges

  Write down some potential obstacles you might encounter? These can be external or internal challenges.

• Step 5 – Visualize Success

  Describe how it feels to accomplish your goal. What do you see, hear, or experience in this moment? Visualize it!

Goal Reflection

• What are some inhibitions that may be holding you back from achieving your goals?
• Why do you feel these inhibitions exist?
• How can you release these inhibitions to think clearly about your goals?
• Have you accepted the importance of your goal? Why or why not?
• Explain the concept of “your goal needs to be too big to fail.”

If a genie could grant you five wishes, what would you ask for? These wishes aren’t just fantasies—they’re a window into what you truly want in life. 

By identifying these dreams, you can start turning them into actionable goals. What would it take to achieve these wishes on your own? Write them down and think about how they connect to the goals you want to set for yourself.

GOAL REFLECTION ASSESSMENT
Goal Setting | Workbook Page 65

ACTIVITY | Reflect on your goals.

Goal setting is a powerful tool for achieving personal and professional success. To effectively set and achieve goals, it is important to reflect on any inhibitions that may be holding you back and to identify the mental and professional skill sets necessary for success. This worksheet is designed to guide you through the goal-setting process and help you achieve your ideal future.

• Step 1 – Goal Reflection

  On Page 65 of your workbook, in the 5 provided boxes, reflect on some goals you have set before and failed, and goals you are fearful to set. Fill in all the boxes.

NOTE: Make sure you list as many issues you can think of. But DIG DEEP! and be as honest and transparent with yourself as you can to achieve the best results. 

Genie Wishes
GENIE WISHES ASSESSMENT
Goal Setting | Workbook Page 66

ACTIVITY | List 5 Wishes

• Step 1

  On page 66 of you workbook, write down 5 wishes you would want if a genie could grant them to you!

  NOTE: They cannot involve money.

Personal and Professional Goals:

Who you want to be and what you want to achieve—both personally and professionally—are at the heart of goal-setting. To get there, it’s helpful to look to those who have already walked the path you’re aiming for. Who is living the life you want or succeeding in the field you aspire to? By identifying their mindset and skill set, you can reflect on where you currently stand and what you still need to develop. Use this exercise to bridge the gap between where you are and where you want to be.

• Who do you want to be and what do you want to achieve personally and professionally?
• Identify someone who is currently doing what you want to do or living the life you want to live.
• What mental and professional skill sets does this person have?
• Which of these skills do you already have?
• What skills do you still need to acquire to achieve your goals?

As Robert H. Schuller put it,

“Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.”

– Robert H. Schuller

PERSONAL & PROFESSIONAL GOALS ASSESSMENT
Goal Setting | Workbook Page 67

ACTIVITY | List Personal and Professional Goal

• Step 1 – Personal and Professional Goals

  On page 67 of your workbook, Answer the 5 questions listed in relation to your personal and professional goals in life.

Daily Intentions Journal

Below is a Daily Intentions Journal I’ve created that is designed to help you stay focused and make progress toward your goals. Here’s how it works:

• Today’s Challenges:

  Acknowledge what’s in your way and plan how to tackle it.

• Reminders:

  Write down important tasks or things you need to remember.

• Intentions:

  Set your purpose for the day—what you want to focus on and achieve.

• Affirmations:

  Remind yourself of your strengths and what you’re capable of.

• Acts of Self-Care:

  Reflect on how you feel and what’s working or needs adjustment.

• Thoughts & Notes:

  Acknowledge what’s in your way and plan how to tackle it.

Use this journal every day to set clear intentions, stay grounded, and track your progress. It keeps you focused on your goals and moving forward.

DAILY INTENTIONS JOURNAL
Goal Setting | Workbook Page 00

ACTIVITY | Keep a Daily Intentions Journal. 

It’s important to keep track of everything you are doing and trying to achieve! Keeping a daily intentions journal can help with this to keep you focused on your goals and moving forward. 

• Step 1 – Evaluate Example

  See the Example of a daily intentions journal on page 68 of your workbook. This is a great example of an excellent daily intentions journal.

• Step 2 – START!

  Start today! Write some daily intentions for today!

• Step 3 – REPEAT!

  Make digital or physical copies of the journal to use every day!

EXAMPLE JOURNAL:

“Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.”

– Robert H. Schuller

Goals S.M.A.R.T

Setting clear goals helps you stay focused and motivated to achieve what you want. A good goal combines your desired result with the steps needed to get there, making it easier to track your progress.

Successful people use goals to stay on track. Serena Williams focuses on specific skills like improving her serve, while Oprah Winfrey broke her dreams into steps, like starting her own network. 

Reaching your goals isn’t always easy—it takes effort and stepping out of your comfort zone. But with clear, detailed goals, you can stay on track, measure your progress, and celebrate your success along the way.

 

People with Goals Are 10x More Likely to Succeed

Setting goals is the first step toward success. But it’s not just about writing them down—it’s about creating a clear, actionable plan that keeps you focused and motivated. This guide will show you how to take one goal and apply 10 steps to achieve it. Follow along with the example goal: “I want to lose 20 pounds in six months.”

Goal Setting Essential Tips

• Step 1: Start with a Year in Review

Before setting your goal, reflect on the past year. Ask yourself:

• What worked well?
• What didn’t?
• What successes can you celebrate?

 

For example: “This past year, I made progress by cutting back on soda, but I struggled with consistency in meal planning and regular exercise.” Being honest with yourself about what worked and what didn’t gives you a foundation for success moving forward.

• Step 2: Brainstorm What You Truly Want

Think about your deeper motivations. Ask yourself, “What do I really want, and why?”

For this goal: “I want to feel more confident, have more energy, and fit into my favorite clothes again.” Knowing your “why” gives your goal purpose and meaning.

• Step 3: Write Your Goal Down

Writing goals makes them real and measurable. Be specific and realistic.

For example: “I will lose 20 pounds in six months by eating healthier, working out 4 times a week, and tracking my progress weekly.” Writing this down creates clarity and accountability.

• Step 4: Reframe Your Goal with “I AM”

Turn your goal into a positive affirmation. Instead of saying “I will lose weight,” reframe it as “I am getting healthier every day.”

For example: “I am eating nourishing foods, moving my body, and becoming stronger and leaner every day.” This makes the goal feel achievable and reinforces the mindset of success.

• Step 5: Visualize Your Goals Daily

Close your eyes and picture your goal coming to life. Imagine stepping on the scale, seeing your progress, and feeling excited. Visualize yourself looking in the mirror and feeling proud.

Just like Jim Carrey visualized his success, imagining yourself succeeding makes the process feel more real and motivating.

• Step 6: Create an Action Plan

Break your big goal into small, manageable steps.

For this example:

1. Start meal prepping on Sundays.
2. Replace sugary snacks with fruit.
3. Exercise for 30 minutes, 4 days a week.
4. Track weight and measurements weekly.

 

Having an action plan removes overwhelm and helps you focus on small, achievable steps.

• Step 7: Choose Motivating Goals

Make sure your goal excites you! Losing weight might feel like a chore, so focus on what inspires you.

For example: “I want to feel confident on my next vacation,” or “I want to be able to play with my kids without feeling tired.” Motivation keeps you going when it gets tough.

• Step 8: Know Your “Why”

Your “why” is the reason you’re working toward this goal. It’s your emotional driver.

For example: “I want to feel healthier and live longer for my family. I want to feel proud of myself and enjoy life without limitations.” Write this down to remind yourself when you feel unmotivated.

• Step 9: Celebrate Small Wins

Track and celebrate progress along the way. Did you lose 5 pounds? Celebrate by treating yourself to something non-food-related, like new workout gear or a massage.

Acknowledging small victories builds confidence and keeps you motivated for the next milestone.

• Step 10: Turn Your Goal into a Mantra

Create a simple, inspiring mantra you can repeat daily.

For example: “I am strong, healthy, and becoming the best version of myself.” Repeating this keeps you focused and inspired throughout your journey.

Summary

By taking one goal—“I want to lose 20 pounds in six months”—and applying these 10 steps, you create a clear, actionable plan that builds motivation and keeps you on track. Remember: progress happens step by step. With the right process and mindset, you can achieve anything!

 

Goal Setting using the
S.M.A.R.T
Method

When it comes to tackling the problems you’ve identified, setting S.M.A.R.T. goals—Specific, Measurable, Attainable, Realistic, and Time-bound—is one of the most effective ways to stay on track. Instead of staying stuck in frustration, this method helps you focus on solutions and build momentum toward the changes you want to see. Let’s break it down with examples tied directly to your problems and the solutions you’re building.

S.
Specific

A vague goal like “I want to lose weight” doesn’t give you a roadmap to success. You need clear, focused goals that tell you exactly what to do.

Problem: Struggling to stay consistent with healthy eating.
Specific Goal Example:
“I will follow my meal plan and prepare five healthy meals at home this week to improve my nutrition.”

Problem: Feeling overwhelmed by workouts.
Specific Goal Example:
“I will complete three 30-minute workouts this week to build strength and endurance.”

M.
Measurable

If you can’t track your progress, how will you know if you’re improving? Measurable goals give you accountability and motivation.

Problem: Feeling like progress is too slow.
Measurable Goal Example:
“I will track my weight weekly and aim to lose 2 pounds over the next two weeks by exercising three times a week and following my meal plan.”

Problem: Feeling like workouts aren’t paying off.
Measurable Goal Example:
“I will track the number of workouts I complete each week and increase my total by one session every two weeks.”

A.
Attainable

Goals should stretch you, but they also need to feel achievable. Setting realistic steps toward a larger outcome keeps you motivated without making the process overwhelming.

Problem: Trying to change too many habits at once.
Attainable Goal Example:
“I will focus on drinking 64 ounces of water daily for the next week as my first step toward building healthier habits.”

Problem: Getting discouraged by big goals.
Attainable Goal Example:
“I will walk for 20 minutes, three times a week, for the next month before increasing the intensity of my workouts.”

R.
Realistic

Goals should align with your lifestyle and long-term vision. Unrealistic expectations lead to frustration and burnout, so make sure your goals fit your reality.

Problem: Overcommitting to extreme diets or workout plans.
Realistic Goal Example:
“I will eat balanced meals and aim for 80% healthy choices each week, leaving room for flexibility.”

Problem: Expecting fast results.
Realistic Goal Example:
“I will focus on losing 5 pounds over the next month instead of trying to lose 10 pounds in two weeks.”

T.
Time Bound

Setting a deadline creates urgency and helps you stay focused. Without a time frame, it’s easy to lose motivation or procrastinate.

Problem: No sense of progress or accountability.
Time-bound Goal Example:
“I will lose 3 pounds in the next three weeks by exercising four times a week and following my meal plan.”

Problem: Struggling to commit to regular habits.
Time-bound Goal Example:
“I will journal for five minutes every evening for the next two weeks to reflect on my progress and challenges.”

Long Term Goals

These are your big-picture goals that reflect the solutions to your problems.

• Weight Loss: “I will lose 50 pounds and maintain a healthy lifestyle through consistent exercise and balanced eating.”
• Health: “I will improve my overall fitness, gaining more energy and endurance.”
• Self-Confidence: “I will feel proud of my progress and comfortable in social situations.”

Short Term Goals

These are smaller, manageable steps that bring you closer to your long-term goals.

• Weight Loss: “I will lose 5 pounds in the next four weeks by following my meal plan and exercising four times a week.”
• Health: “I will walk 20 minutes every day for the next two weeks.”
• Self-Confidence: “I will wear clothes that make me feel good and celebrate small wins every day this week.”

PUT IT ALL TOGETHER – ASSESSMENT
PUTTING IT ALL TOGETHER | Workbook Page 00

ACTIVITY | Put it all together and make your short and long term goals. 

The chart below is a decision-making flowchart to help you approach and tackle each of your problems.. Here’s a breakdown:

1. Is it important to me?
   The first step is determining if the challenge is something that truly matters to you. If not, adjust it to make it meaningful, or move on.
2. Do I have the time to commit?
   If the challenge is important, next you assess if you have the time to take it on. If not, adapt the challenge to fit within your schedule.
3. Do I have the resources I need?
   If you have the time, check if you have the necessary resources (e.g., tools, skills, support) to pursue the challenge. If not, modify the challenge to match your available resources.
4. Begin Planning
   Once you’ve confirmed the challenge is important, you have the time, and you have the necessary resources, you can proceed to planning how to accomplish your goal.

• Step 1

  On page 70, write down one long-term and one short term goal for every category available.

By focusing on S.M.A.R.T. goals, you’re directly addressing your problems with specific solutions. You’re not just hoping for progress—you’re creating a plan, tracking your results, and adjusting as needed. This method keeps you engaged, motivated, and in control of your journey.

Let’s make your problems smaller, your progress bigger, and your goals achievable. Start now—one step, one goal at a time!

Final Thoughts

To achieve your weight loss goal, you need a plan, commitment, and resources. By following the SMART method, breaking down long-term goals into smaller steps, and ensuring you’re ready to tackle any challenge, you set yourself up for success. Stay focused, adapt as needed, and celebrate your progress along the way.

Now, let’s move forward and dive into the next crucial step in your journey—visualization. This will help you clearly see your path to success and strengthen your motivation. Ready to make it happen? Let’s go!