As the new year begins, many people feel the pressure to set ambitious goals, only to find themselves falling short by mid-February. Take my client Sarah, for instance. A 37-year-old marketing professional, Sarah came to me with a familiar problem: she felt overwhelmed and stuck. Every year, she set lofty New Year’s resolutions, but they rarely translated into meaningful change.
Here’s how I, as a life coach and psychotherapist, helped Sarah approach goal-setting in a way that empowered her to create sustainable progress. We used a blend of proven methods, including the Change, Start, Stop framework, to design goals that stuck.
1. Understand Your Why
Before setting any goal, I asked Sarah a pivotal question: Why does this matter to you?
For Sarah, her goal of "getting fit" was vague and uninspiring. Through reflection, she realised her deeper motivation was to feel more energetic and confident during work presentations. By connecting her goal to her values, Sarah transformed her "get fit" resolution into "engage in activities that boost energy and confidence."
Tip for You: Write down your goals and then ask yourself why they matter. Keep peeling back the layers until you reach a core value or aspiration.
2. Change, Start, Stop Framework
To help Sarah clarify her goals, we used the Change, Start, Stop method. This framework is simple but transformative:
Change: What habits or routines are no longer serving you that you want to change?
Start: What new behaviors or habits do you want to introduce?
Stop: What negative habits or distractions are holding you back that you need to stop?
For Sarah:
Change: Her tendency to overcommit and aim for perfection.
Start: A daily 10-minute yoga practice to increase energy.
Stop: Scrolling on social media late at night, which disrupted her sleep.
By breaking her goals into these categories, Sarah could take a more focused and actionable approach.
Tip for You: Create your own Change, Start, Stop list for the year. Focus on one or two items in each category to avoid overwhelm.
3. Start Small but Think Big
Sarah’s past resolutions failed because they were too ambitious without a realistic plan. For instance, she would vow to work out every day despite her busy schedule, leading to burnout. Instead, I encouraged her to adopt the “two-minute rule.” She committed to just two minutes of stretching or light exercise daily, which felt manageable. Once she built this habit, she naturally expanded her efforts.
Tip for You: Break large goals into small, actionable steps. Celebrate incremental progress - it’s the key to lasting change.
4. Create PACT Goals
We transformed Sarah's vague goals into PACT goals; Purposeful, Actionable, Continuous, and Trackable. Instead of saying, "I’ll exercise more," Sarah's goal became, "I will attend two yoga classes per week for the next three months to improve my flexibility and well-being."
Tip for You: Ensure your goals align with the PACT criteria to make them purposeful, actionable, continuous, and trackable for consistent progress.
5. Embrace Flexibility
Life happens and rigid plans often fail. Sarah was initially hard on herself if she missed a workout, which led to giving up entirely. Together, we reframed this mindset. Missing a day didn’t mean failure; it was simply part of the journey.
Tip for You: Build flexibility into your plan. If something doesn’t go as planned, adjust rather than abandon your goal.
6. Visualise Success
To keep Sarah motivated, I encouraged her to visualise the end result. She imagined herself confidently presenting in meetings, energised and vibrant. This mental picture became a powerful motivator on days when she felt like giving up.
Tip for You: Spend a few minutes each day visualising your success. Pair this with positive affirmations to reinforce your belief in your ability to achieve your goals.
7. Seek Accountability and Support
Finally, Sarah leaned on her friends and colleagues for support. She shared her goals with them and even found a workout buddy. Having someone to cheer her on made all the difference.
Tip for You: Share your goals with a trusted friend, mentor, or coach. Their encouragement and accountability can keep you on track.
Conclusion: A New Year, A New Approach
Sarah’s journey shows that setting and achieving goals isn’t about perfection; it’s about progress, self-awareness and adaptability. By combining thoughtful reflection, the Change, Start, Stop method and practical strategies, Sarah created goals that truly aligned with her aspirations.
This year, try adding the Change, Start, Stop framework to your goal-setting process. It’s a powerful way to declutter your habits, focus on what matters, and make meaningful progress.
Are you ready to make this year different? Start small, stay flexible, and reach out for support if you need it. You’ve got this!
If you’re struggling to set or stick to your goals, consider working with a life coach or therapist to gain clarity and create a plan that works for you. Visit Kallyjoanne.com/transform to design your perfect coaching experience.
Here’s to your best year yet!
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