STEP 1: THE BIG PICTURE

Before you even start thinking about individual goals, I want you to step back and think about
the bigger picture of your life. Because really, goals are only worthwhile if they represent your
true desires and if the pursuit of said goals means youre living the life you want to live and being
the person you want to be on a regular basis. Without those pieces in place, goals for the sake of
goals are worthless.
So, in this first step, youre going to be listing out what I call your Life Buckets, which are the
categories representing the areas of your life that are most important to you. A few common Life
Buckets are: Family, Friends, Work, Spirituality, Finances, and Fitness, because each of those
represents an area of life under which you might set specific goals. So, on the following page
youll see that the first exercise prompts you to write down as many Life Buckets as you can
think of, anything that comes to mind, and then once you have that written down youll move to
choosing the five Life Buckets that are the best for you.
All throughout this e-kit, youll notice that I place a huge emphasis (a crazy emphasis, really) on
making things as specific as possible, because the more your Life Buckets, goals, action steps,
etc. speak to your truest self, the more likely you are to achieve what you want to achieve. So,
with this in mind, the second exercise in this section is to create a list of five carefully worded Life
Buckets that feel representative of your life.
Theres no right or wrong way to pick your Life Buckets - I promise! If you want a Yoga bucket,
make a Yoga bucket. If you want a bucket for Grad School, or Travel, or Spontaneity, go for it. Two
of my favorite buckets from my past were Learn New Things and Do Fun Shit, and clients who
have worked with my system have picked Life Buckets ranging from Sex & Romance to Read
All The Books to Get Out Of Debt. Ive even seen people use song titles and quotes for their Life
Buckets! Whatever feels good, you know?
So, truly, your Life Buckets can be whatever you want them to be, as long as they sincerely
resonate with the life you want to live.
(Special note for entrepreneurs and small biz owners: If youre like me, you might prefer to do
your biz goal-setting separately, instead of trying to fit your entire business into one single Life
Bucket. Why? Because our work is such a huge part of how we spend our daily lives, that I find it
much more helpful to do biz stuff separately. If that feels good for you too, you can click here to
download a separate workbook geared toward goal-setting for your small business. And yes, its
free!)

WORKSHEET #1 - CHOOSE YOUR LIFE BUCKETS

In stream-of-consciousness style, write down all of the different Life Buckets you can think of:

Thinking through the life you want to live in 2015, choose the five Life Buckets that best represent
that:
1.
2.
3.
4.
5.

STEP 2 - HONEST REFLECTION (WHAT

WORKED AND DIDNT WORK IN 2014?)
Before setting new goals for a new year, its super important to spend some time reflecting on
how things felt over the previous year. What worked well for you in 2014? What felt off? What are
you proud of? What was frustrating? What are you grateful for? What surprised and delighted
you? What are you consciously leaving behind as you move forward?
Taking the time to honestly answer these types of questions will make all the difference in
choosing the best-fit goals for yourself for 2015.
Also, theres the added benefit of taking pause to remember all that you accomplished - big and
small - which is something thats all too easy to overlook.
(For real! You deserve to celebrate!)
So, over the next few pages, youll be using the worksheets to reflect on how things went in 2014
in each of your previously defined Life Buckets. This means that for each Life Bucket youll be
creating two lists: an Eff Yeah! List (everything that went well) and a See Ya! List (everything
youre leaving behind).
Got it?
Lets start with your first Life Bucket on the next page.

WORKSHEET #2 - LOOKING BACK AT 2014

Life Bucket #1: ______________________________________
Eff Yeah! List
What are you proud of? What shit did you make it through? Where did you persevere? What did
you learn? What surprised and delighted you? What are you grateful for?

See Ya! List

What didnt go well? What was frustrating? What are you consciously letting go of as you move
forward?

Life Bucket #2: ______________________________________

Eff Yeah! List
What are you proud of? What shit did you make it through? Where did you persevere? What did
you learn? What surprised and delighted you? What are you grateful for?

See Ya! List

What didnt go well? What was frustrating? What are you consciously letting go of as you move
forward?

Life Bucket #3: ______________________________________

Eff Yeah! List
What are you proud of? What shit did you make it through? Where did you persevere? What did
you learn? What surprised and delighted you? What are you grateful for?

See Ya! List

What didnt go well? What was frustrating? What are you consciously letting go of as you move
forward?

Life Bucket #4: ______________________________________

Eff Yeah! List
What are you proud of? What shit did you make it through? Where did you persevere? What did
you learn? What surprised and delighted you? What are you grateful for?

See Ya! List

What didnt go well? What was frustrating? What are you consciously letting go of as you move
forward?

Life Bucket #5: ______________________________________

Eff Yeah! List
What are you proud of? What shit did you make it through? Where did you persevere? What did
you learn? What surprised and delighted you? What are you grateful for?

See Ya! List

What didnt go well? What was frustrating? What are you consciously letting go of as you move
forward?

That was awesome. You did great! Now, take a deep breath, let go of everything from your See
Ya! Lists, and lets move on and dig into Step 3.

STEP 3 - GOAL BRAINSTORM PALOOZA

In order to choose which goals youre going to pursue in 2015, its important to first let yourself
explore all of your options.
So often, weve had a certain set of goals in mind for such a long time that we forget how many
options we actually have. Just because youve been thinking about the same goal over and over
for weeks, months, or years doesnt mean its necessarily the right goal, and in order to determine
which goals are the right ones to pursue in 2015 youre going to write down all of your goals. Yep,
all of them.
On the next page, youll see that Im asking you to take your Life Buckets and do a full brain-dump
of any and all goals youd like to achieve within each Bucket. Dont censor yourself even a little bit
- seriously - anything you think of that sounds like something you maybe want to do goes on this
list. This isnt a realistic list, this is the anything fucking goes list, and I want you to treat it that
way.
The benefit of doing this is that it gets all of your dreams out of your head and onto a piece of
paper, which will help you see everything you want (as well as everything you think you want
or think you should want) more clearly. And thats exactly what we need before we can start the
process of narrowing it all down.
So, for this step, youll be using the next few pages to go through each of your Life Buckets
and write out all of the goals you want to achieve in each Bucket. This is such a fun step (I love
thinking about everything I might someday accomplish!) so just make sure you dont reign
yourself in by being critical. If you hear an inner voice popping up to tell you that you shouldnt
write down X goal because its not possible, tell that voice to eff off and then write the goal
down anyway.
Got it? Good.

WORKSHEET #3 - LETS GET CRAZY WITH

ALLLLLL OUR GOALS!
For each Life Bucket, imagine you have zero limitations. With that in mind, what would you love
to be, do, have, and experience in each category? Think big and small - anything and everything
that feels truly exciting belongs on this list.
Life Bucket #1: ______________________________________
Goal Brain-Dump

Life Bucket #2: ______________________________________

Goal Brain-Dump

Life Bucket #3: ______________________________________

Goal Brain-Dump

Life Bucket #4: ______________________________________

Goal Brain-Dump

Life Bucket #5: ______________________________________

Goal Brain-Dump

STEP 4 - DECLARATION OF COMMITMENT

(WHAT DO YOU WANT MOST?)
One of the biggest goal-setting mistakes is to try and do everything all at once. And believe me,
I know how seductive it can be to imagine having an entirely new life where everything is shiny
and different and better. The pull to try and overhaul everything at once can be strong, but 99%
of the time it doesnt work.
(Sorry, but its true!)
You can have everything you want over the course of your life, but you cant have it all at the
same time.
So, this where the process of narrowing down your goals comes into play, and at the end of it
youre going to select one (yes, just one!) goal from each of your five Life Buckets to focus on in
2015.
But! But! I WANT TO DO ALL MY GOALS!
[insert whining and stomping around here]
I know, I hear you. But I promise (for real) that you will feel so much more fulfilled if you select the
few things that matter most to you right now and focus your time, energy, creativity, willpower,
and attention on just those things.
Remember: choosing not to make something your priority right now doesnt mean youll never
get to it. It just means its temporarily on the back-burner, and thats more than okay.
Seriously, if you only do one thing differently this year, let this be it: prioritize, commit, get to work,
and stay consistent.
Its not the sexiest formula, but its the one that gets you results.

WORKSHEET #4 - CHOOSING YOUR FIVE

COMMITMENTS FOR 2015
For each Life Bucket, I want you to look back at your goal brain-dump and narrow things down.
Which goals do you really want to pursue? Of everything on the list, which goal makes you feel
most alive (aka terrified and excited)? If you could make just one thing on that list true in 2015,
which one thing would it be?
Life Bucket #1: ______________________________________
My top goal in this Bucket for 2015 is:

I am choosing this goal because..

(How will you feel when you achieve it? How will you and your life be better as a result? Be
specific.)

Life Bucket #2: ______________________________________

My top goal in this Bucket for 2015 is:

I am choosing this goal because..

(How will you feel when you achieve it? How will you and your life be better as a result? Be
specific.)

Life Bucket #3: ______________________________________

My top goal in this Bucket for 2015 is:

I am choosing this goal because..

(How will you feel when you achieve it? How will you and your life be better as a result? Be
specific.)

Life Bucket #4: ______________________________________

My top goal in this Bucket for 2015 is:

I am choosing this goal because..

(How will you feel when you achieve it? How will you and your life be better as a result? Be
specific.)

Life Bucket #5: ______________________________________

My top goal in this Bucket for 2015 is:

I am choosing this goal because..

(How will you feel when you achieve it? How will you and your life be better as a result? Be
specific.)

STEP 5 - DO YOUR GOALS MATCH

YOUR VALUES?
In the past, I used to fill up my goal lists with all the things I thought I should be doing. The
right goals, the goals everyone else seemed to be pursuing, because thats what I was supposed
to do, right? Keep up with everyone else?
Well, womp womp, I bet you can guess how fulfilling those goals were. Or, more accurately, I bet
you can guess how quickly I gave up on those goals.
(Hint: VERY QUICKLY)
And, each time Id give up on a goal, Id be faced with disappointment and feelings of failure. Why
did I always quit? Was I lacking some kind of magical source of willpower that everyone else had
access to? Was I just not trying hard enough?
Honestly, most of the time it came down to the fact that the goals I had chosen didnt match my
values and my true desires, which made those goals a drag to pursue.
You know what Im talking about, right? Pursuing a goal that isnt right for you feels like wearing
an outfit thats a bit too tight. You can make it work if you have to, but you just kind of feel like
shit all day. And who wants that?!
So, on the next page, youre going to do a quick exercise in determining your values and whats
really important to you on the deepest level.
Then, I want you to look over the five goals you selected for 2015 (one from each Bucket) and
make sure that these goals match your values. For example, if your deepest value is family and
one of your goals involves travel that will keep you away from your family really often, it might
not be the best goal for you.
Only you can be the judge of that, of course, but this exercise will act like a helpful compass and
force you to ask yourself the tough questions.

WORKSHEET #5 - WHAT ARE YOUR VALUES?

From the list below, go ahead and mark which values most resonate with you.

Abundance
Acceptance
Accomplishment
Accountability
Achievement
Adventure
Alignment
Altruism
Ambition
Amusement
Appreciation
Attractiveness
Authenticity
Autonomy
Awareness
Balance
Beauty
Being the Best
Benevolence
Boldness
Brilliance
Calmness
Caring
Challenge
Charity
Cheerfulness
Cleverness
Community
Commitment
Compassion
Connection
Consistency
Contribution
Cooperation
Courage
Creativity
Credibility
Curiosity
Daring
Decisiveness

Dedication
Dependability
Dignity
Discovery
Diversity
Education
Elegance
Empathy
Encouragement
Enlightenment
Enthusiasm
Equality
Ethics
Excellence
Expressiveness
Fairness
Faith
Family
Feeling Good
Fitness
Flexibility
Freedom
Friendships
Fun
Generosity
Grace
Gratitude
Growth
Happiness
Harmony
Health
Honesty
Honor
Hope
Humility
Humor
Imagination
Improvement
Inclusiveness

Independence
Individuality
Inner Peace
Innovation
Inspiration
Intelligence
Integrity
Intuition
Joy
Justice
Kindness
Knowledge
Leadership
Learning
Love
Loyalty
Making a Difference
Mastery
Mindfulness
Motivation
Optimism
Open-Mindedness
Originality
Passion
Peace
Performance
Personal
Development
Playfulness
Pleasure
Popularity
Positive Attitude
Power
Proficiency
Professionalism
Punctuality
Quality
Recognition
Relationships

Relaxation
Reliability
Resourcefulness
Respect
Responsibility
Risk Taking
Safety
Security
Self-Awareness
Self-Control
Selflessness
Self-Worth
Sensuality
Service
Simplicity
Spirituality
Stability
Strength
Stimulation
Success
Teaching
Teamwork
Thankfulness
Thoughtfulness
Traditionalism
Tranquility
Truth
Trustworthiness
Understanding
Uniqueness
Usefulness
Versatility
Vision
Warmth
Wealth
Well-Being
Wholeness
Wisdom
Zeal

Is there a value that you really connect with that wasnt on that list? Write it in below.

Now, from all the values you circled (plus any you might have written in), narrow them down to
the four values that feel most in-line with who you are and what makes you feel happy, fulfilled,
and proud.
1.
2.
3.
4.
Below, I want you to recall a specific moment/time in your life when you really lived this value.
How did you act that supported this value? How did it feel? Do this for all four of your values, in
the space below each one.
Value #1: ____________________

Value #2: ____________________

Value #3: ____________________

Value #4: ____________________

Gut check: Do any of your goals conflict with your values? If so, go ahead and change them and
move forward with your updated goals in mind.

STEP 6 - WHAT DO YOU NEED TO

ADD/RELEASE?
If youre honest with yourself, I bet youll admit that there are clear reasons why your biggest
goals have yet to be made into reality.
Personally, I often find that I need to release something from my life and add something else in
order to become the kind of person I need to be to reach my goals, and this is such a crucial step.
Its tempting to assume that wanting a goal really badly is enough to make it happen, but its not.
Instead, we need to be willing to take a real, honest look at our day-to-day lives and come clean
with ourselves about which habits well need to change in order to make space in our life for the
pursuit of our most important goals.
And thats exactly what youll be doing in this next step: making space by choosing one thing to
release, plus setting yourself up for success by choosing one thing to add to your life to support
your new goals.
For this part of the process, try to be very specific. The more specific, the better, and the smaller
each thing is that youre adding/releasing the easier itll be to actually implement it.

WORKSHEET #6 - ADDING & RELEASING

Life Bucket #1: _______________________________________
2015 Goal: __________________________________________
The most important habit/behavior/belief for me to release in order to make this goal a reality is:

And then, to truly get in alignment with this goal, the one small habit/behavior/belief that I am
going to add to my life is:

Life Bucket #2: _______________________________________

2015 Goal: __________________________________________
The most important habit/behavior/belief for me to release in order to make this goal a reality is:

And then, to truly get in alignment with this goal, the one small habit/behavior/belief that I am
going to add to my life is:

Life Bucket #3: _______________________________________

2015 Goal: __________________________________________
The most important habit/behavior/belief for me to release in order to make this goal a reality is:

And then, to truly get in alignment with this goal, the one small habit/behavior/belief that I am
going to add to my life is:

Life Bucket #4: _______________________________________

2015 Goal: __________________________________________
The most important habit/behavior/belief for me to release in order to make this goal a reality is:

And then, to truly get in alignment with this goal, the one small habit/behavior/belief that I am
going to add to my life is:

Life Bucket #5: _______________________________________

2015 Goal: __________________________________________
The most important habit/behavior/belief for me to release in order to make this goal a reality is:

And then, to truly get in alignment with this goal, the one small habit/behavior/belief that I am
going to add to my life is:

STEP 7 - PUTTING IT ALL TOGETHER IN

YOUR REAL LIFE
By now, youve gotten clear on your five most important goals for 2015. You know what you want,
why you want it, and what you need to add and release from your daily life in order to make it
happen.
Now, its time to put the final puzzle piece in place by giving yourself a weekly planning & tracking
template that keeps your big goals front and center all year long.
On the next page, youll find the No BS Weekly Planning Template, which is meant to be used
each and every week of 2015. Youll see that this planning template leaves room for only a few
things: your Life Buckets, your big goal for the year, and one tiny action step to complete that
week for each goal. Thats it.
No need to make it more complicated than that, right? So, okay, heres what I want you to do:
Right now, pull out your schedule/planner/whatever you use on a daily basis. Go through
each week, and block off 10 minutes every single Sunday (yes, every single Sunday of 2015) to
complete your planning worksheet.
I know it might sound silly to do this so far in advance, but I promise you that having the little
reminder/trigger to do your planning really works. Its what I do!
Then, for the first week of 2015, complete the planning template by filling in each section. At
the end of that week, on Sunday, reflect on how things went (ask yourself: What went well?
What didnt go well? How do I feel? Where did I come up against resistance? Where might I have
overbooked myself? What can I do differently next week?), and then fill out the template for the
upcoming week. Then, do it all over again each Sunday.
It might feel weird at first, but soon youll come to love the weekly ritual. Plus, youll be delighted
at how well this keeps you on track with your most important goals!

Thats it from me - thats the full 7-step goal-setting system - and I hope that it was helpful, fun,
and enlightening for you. I really, really want to see you succeed and feel fantastic in 2015, and Id
be honored if you would share a few of your goals with me.
(As a reminder, anyone who clicks here to share their goals by Friday 12.19 will be automatically
entered to win one of two 45-min goal-review sessions with me! During the session, well dig deep
and answer questions like: Why these goals? Whats held you back from goal success in the past?
Where are you feeling stuck or fearful? What are the true next steps to get started? And more!)

NO BS WEEKLY PLANNING TEMPLATE

Life Bucket #1: _____________

2015 Goal: ________________

This weeks tiny action step to move closer to that goal:

Life Bucket #2: ____________

2015 Goal: ________________

This weeks tiny action step to move closer to that goal:

Life Bucket #3: ____________

2015 Goal: ________________

This weeks tiny action step to move closer to that goal:

Life Bucket #4: ____________

2015 Goal: ________________

This weeks tiny action step to move closer to that goal:

Life Bucket #5: ____________

2015 Goal: ________________

This weeks tiny action step to move closer to that goal: