3 Essentials of Goal Setting

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If you struggle to get into a routine or reach your fitness goals, this is for you. Goal setting is a skill that takes practice. And if we want to live a healthier, better, life it’s a skill that, arguably, we must practice.

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“If one does not know to which port one is sailing, no wind is favorable.” - Lucius Annaeus Seneca

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I've really strengthened my goal setting over the past 5 years - how I set personal goals and business goals.  In the past, I wasn’t motivated by "hitting numbers", training for an event, or maxing out and striving for new PR's, so for a long time I wasn't great at goal setting. I just operated without goals (in fitness and other aspects of life) and I felt "mediocre" about it all. Fortunately, I completely changed and have a rock solid process now! 

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Here are 3 essentials of how I’ve been setting and achieving goals: 

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Goals need to be Identity Based

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Why Goals Often Fail | Many goals are rooted in behavior modification, such as: “I want to lose 30 pounds, so I’ll go on this diet.” The problem with this approach is that it focuses solely on temporary actions without addressing the underlying beliefs or habits that led to the weight gain in the first place. If you don’t know how to be the version of yourself that is 30 pounds lighter, it’s likely that you’ll eventually revert to old habits and gain the weight back.

The key is not just modifying your behavior but reshaping your identity. You have to believe that you are someone on a mission to become a healthier version of yourself. When you shift your focus to who you are becoming, rather than just what you are doing, you create sustainable change. This means committing to living and behaving differently not just for a short-term goal, but for the long term.

Behavior vs. Identity | Let’s take two people with the same goal: losing 30 pounds. One person follows a strict diet for three months, loses the weight, and then goes back to their old eating habits because their identity didn’t change—they still see themselves as someone who struggles with weight. Person 2 focuses on becoming a healthier individual. They educate themselves about nutrition, make mindful food choices, and adopt regular exercise as part of their routine. The difference? The second person has created an identity around health, which makes maintaining the weight loss natural and effortless. Have you tried losing weight before only to gain it back? It’s possible you put your focus in the wrong place. 

Think about how much more enjoyable and fulfilling your journey will be when your goal isn’t just a number on the scale but a transformation of who you are. Instead of feeling restricted by a diet, you’ll feel empowered by the choices you make because they align with your identity. This shift allows you to celebrate progress, not just results, and keeps you motivated even after you achieve your goal.

So ask yourself: Are you ready to embrace the identity of a healthier, more vibrant version of yourself? Start small—begin with one habit that aligns with this new identity and build from there. Over time, you won’t just reach your goals; you’ll become the person who lives them every day.

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Track the Right Habits and Metrics

Setting goals is a great first step, but goals alone won’t get you where you want to be. They give you direction, but they don’t provide the roadmap. To make progress, goals need the right habits and metrics. Without habits, you’re relying on willpower, which is fleeting. Without metrics, you’re operating blindly, unsure if you’re truly moving forward. Goals set the destination, but habits are the engine that keeps you moving.

Using the example of two people with the goal of losing 30 pounds. The first person focuses solely on the goal and changes their entire diet so they can see the pounds dropping, hoping that these efforts will produce results. 

Person 1 : Goal = lose 30 pounds in 90 days.

The Plan: Follow the diet and use willpower to stay on track. Don’t have any sugar. Don’t have any alcohol. 

The Metrics: 

• Did I fail or succeed at sticking to the diet? 
• Did I fail or succeed - did I have sugar or alcohol?

This sets Person 1 up for failure because any deviation from the diet is viewed as a “failure” and now they have to use more willpower to “win” the next meal. 

The second person, however, builds habits around their goal—they plan balanced meals, prioritize protein at every meal, and commit to working out five times a week. 

Person 2 : Goal = lose 30 pounds.

The Plan: Become a healthier person in the next 90 days and therefore lose some weight. 

The Metrics:

• Plan my meals and follow my meal plan with 80% accuracy.
• Prioritize protein by tracking protein during breakfast for 30 days, then lunch for 30 days, then dinner for 30 days. Keep a journal, strive to track 80% of the days and record any reflections or learning. 
• Plan my workouts for the week every Sunday. Put 5 workouts on my calendar. Track how many workouts I do every month to see if it is more than 15. 

By focusing on better habits and metrics, the second person creates a consistent, sustainable routine that ensures progress. By the time they reach their goal, those habits are second nature, making it easier to maintain the weight loss for the long term.

The Power of Small Wins | The beauty of habits is that they create momentum. Each time you follow through, you build confidence in yourself and your ability to change. Metrics play an equally important role by showing you how far you’ve come. They give you measurable proof that your habits are working, which keeps you motivated. Over time, this combination of consistent habits and visible progress makes achieving your goals feel inevitable.

Build Your System | Think about your goals and ask yourself: What daily or weekly habits will help you move closer to them? Then, identify the metrics you’ll use to measure your progress. Start simple—focus on one habit and track one metric. With this system in place, you’ll have the tools to not only reach your goals but sustain them long after.

The Importance of Accountability

Whether it’s losing weight, starting a business, or training for a competition, large goals will require teamwork. Accountability isn’t just about checking in with someone; it’s about creating a support system that helps you stay consistent, motivated, and focused. We’re not wired to perform at our best when we’re isolated— and having someone by your side makes all the difference.

When you’re accountable to someone, you create a layer of external motivation that keeps you moving even when your internal drive wavers. Humans are naturally social beings—we thrive when we work together toward shared goals or have someone cheering us on. Plus, when you share your goal with someone, it becomes real. You’re no longer just thinking about it; you’re committing to it.

Take those two people with the goal of losing 30 pounds. One keeps the goal to themselves, hoping their self-discipline will be enough. They struggle in silence when they hit setbacks and often lose motivation. The other person shares their goal with friends, a  couple family members, and a coach. Those people check in regularly, celebrate small wins, and provide encouragement when things get tough. Over time, the second person not only reaches their goal but also builds a deeper relationship with their accountability partners, turning their journey into a shared victory.

Your Goals Impact Others | It’s easy to think of your goal as something personal, but the truth is, it impacts more than just you. When you work toward becoming a healthier, stronger, or more accomplished version of yourself, the people around you benefit too. You inspire your family, create a ripple effect in your community, and show others what’s possible. Accountability isn’t just about you; it’s about the positive impact your success has on everyone in your circle.

Find Your Partner | If you’re serious about achieving your goals, find someone to hold you accountable. It could be a coach, a workout buddy, or even a trusted friend. Share your goal, set regular check-ins, and celebrate progress together. You’ll find that with the right support, even the toughest goals become achievable—and much more rewarding.

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