Narrow your focus to what really matters and actually follow through.

To set effective goals a great starting point is to be in a positive headspace.

There are 2 ways to do this. One is exercise and the other is helping others.

So if you're feeling a little off, drop down and do some pushups. Or burpees. Moving your body with intent releases endorphins and helps you feel better. Or go help grandma, she'll love you for it.

Feel better? Let's get started.

This is a space for your 90 day and 1 year professional and personal goals.

To start with your 1 year goals think of your ideal outcome 1 year from now.

Make it something that excites you and you really want to achieve. Be specific. If it's a salary, write down the number, if it's a job promotion - write down what it is.

If you are not sure which goal to pick, write down 10 on a piece of paper. And then compare goal 1 to goal 2 and cross out which one is less important to you. Then do that for all other goals until you have only 1 goal left that really fires you up!

Do it for both personal and professional goals.

A helpful prompt to point you in the general direction of your ideal life is - "If my life was a movie how would it look like?"

For the 90 day goal, pick a goal that you'd have to reach to be on track to reach your 1 year goal.

Do the process for both personal and professional goals.

Be clear and specific with your goals. You got this!

This prompt invites you to reflect on the qualities, habits, and mindset required to align with the vision of your ideal life.

A great resource for this is a book called Personality Isn't Permanent by Benjamin Hardy.

Win the day with consistency. Inspired by the 75 Hard Challenge.

Here you pick 3-5 daily actions to help you reach the personal and professional 90 day goals.

For example: for a 90 day professional goal of making 100 sales in your business, a daily action may be to do 50 sales calls.

Another example: for a 90 day personal goal of benching 100kg, a daily action may be to follow your exercise routine. Another may be to sleep at least 7 hours each night.

Pick actions that will help you achieve your goals easier, and make sure you do them daily.

Remember these are not goals. These are actions, you will complete them each day consistently. Focus on the process and the results will appear.

This prompt encourages you to think of the people in your life that you care about. The ones that inspire your growth and drive for improvement. Reflect on who will benefit from your efforts, whether it’s yourself, loved ones, or a greater purpose, and how they motivate you to build a better future.

See the life you want daily, so your actions finally match your dreams

Numerous studies suggest that visualisation is an effective tool for goal achievement.

To start, get in a relaxed state and put some of your favourite uplifting tunes on. Smile. You're about to create your ideal life.

Think of a day in the future when you've achieved your most important goal.

What does it look like? Be specific. How does it feel to have made this huge accomplishment? Is it excitement? Is it joy?

Who else is with you? Where are you? What time of day is it? The more details the better.

Also imagine the steps needed to achieve your goal.

For example, visualising yourself studying, exercising, or practicing daily. This is supported by research showing that focusing on the process builds resilience and action.

Visualisation on the end result AND the process to get there will help you get crystal clear on what success looks and feels like.

Remember it's your life, so be as creative as you want.

Use this visualisation to fire you when you feel down and directionless. When you're low on energy. And use it to guide your daily decisions.

Life is not all about roses and sunshine, so positive thinking will only get you so far.

Sometimes, we have to dig deep into our dark sides. The side of us that carries the chip on the shoulder.

Do you have, or have you had people who doubted you? Did you have a teacher who said you'll amount to nothing? Or a "friend" that laughed at your goals and aspirations?

Use their hate and negativity to your advantage.

Fuck them. Prove them wrong.

Write down all people who doubted you and who’ll silence with your success.

Use the "180 Upshift" to break your bad habits without relying on motivation.

Most people use some sort of a distraction when they feel inner discomfort.

When things get tough, they may distract themselves by binging movies or eating junk food. Or watching porn.

The next time your vices come calling, you will be prepared.

Write down what you will do instead of your usual vice when you feel that anxious discomfort that normally drives you to binge, drink alcohol, browse Instagram like a zombie, or anything else that is not aligned with your best self.

For example, instead of going to the fridge to grab a beer, you will use that anxiety trigger to drop down and do 10 burpees. Or 10 pushups. And if you still feel like eating or drinking junk, you do 10 more. Or you can go for a walk outside.

Bad habits and vices can't be erased on their own. They must be replaced with something else. So make it worthwhile.

This one takes a bit of practice but it is worth it.

You are doing this to raise your vibrational frequency.

Your future self is counting on you.

It allows you to track 3 daily habits per page for a month.

Tick when you've completed the habit, and cross if you missed it for the day.

Try not to have 2 crosses in a row as building habits requires consistency.

For the "Highlight of the day" you can write a quick one line summary of each day. This will help you reflect and be grateful for what has happened earlier in the day.

Space for you to jot down the best part of your day. A quick one line to help build a practice of gratitude in your busy schedule.

The are blank pages printed in a dot grid pattern so you can easily write, sketch or draw your thoughts.

Write as much or as little as you like.

There is no right or wrong way to journal. You simply write at a regular time each day for as long as you feel you need to.

A good idea is to spend at least 5 minutes a day sitting down with a pen in your hand to see if any thoughts come that need to be written down.