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Smart Goal Setting – How To Set Goals That Stick!

How are those New Year’s resolutions working out …? Or, how about that goal you set to master a new life skill or reach a new fitness milestone?

If you repeatedly find yourself failing to reach important goals, don’t give up! Instead, it’s time to discover a powerful fresh approach that can R.E.W.I.R.E your mind for success in any endeavor.

S.M.A.R.T. goal setting is a proven methodology that should be your first step at the start of any new project. The S.M.A.R.T acronym implies that in order to be successful, a goal should be:




Realistic … and,


Read on for my top tips for S.M.A.R.T. goal-setting:

1. Write It Down (get specific!)

The first step towards setting any new goal, is to set aside some uninterrupted quality time to get quiet and write it down. Get specific. Think, who? what? when? where? and why? as useful prompts. How is this goal going to affect me? What are the steps required to get there? What is my “why?” And – most important – what will my life be like once I achieve this?

2. Make It Realistic

Get real. Every goal should be within reasonable reach of your current abilities and resources. There’s no point in setting goals that are almost impossible imagine – yet alone achieve – since you’re almost certainly setting yourself up for disappointment and failure. Instead, hold onto the big vision, but break it down into smaller, incremental steps. It’s important to feel inspired, but by achieving a series of smaller, more realistic goals, you’ll start building confidence and momentum .. and soon find yourself venturing way beyond your former “comfort zone.” (#Winning!).

3. Make it Actionable … and then, take action!

A goal without a plan is just a dream. Write out the action steps needed, and create a realistic (see above!) action plan with deadlines and milestones. The use of a clear action plan is critical to your success, and helps boost focus, motivation and organization. Now that you have a solid plan, it’s time to take action! Have you structured your plan such that you have PRIORITIZED the time required to work towards your goal each day? If things aren’t going well, review the plan, adjust and refine. But above all, honor yourself by following–through. Do it for you.

4. Measure Your Progress

Set milestones. Measure your progress. When we actively track our activities we maintain focus and boost motivation. There are many ways to do this. For example, you might use a fitness watch or activity monitor on your smartphone – these are great for tracking health goals. Alternatively, the use of a daily journal, calendar and “alerts” are essential tools for to staying motivated and keeping your goal top of mind. You can also take things a step further by working with a coach, like-minded community or mentor to help keep yourself accountable. Meanwhile, don’t forget to celebrate the small wins and give yourself a daily pat-on-the back along the way. Go to sleep with a smile … you did good!

5. Get help

If a goal is important to you, but you find yourself struggling, don’t give up. GET HELP. Perhaps you need the support of a mentor, coach or teacher. Or the aid of inspirational books, apps or tools like hypnosis.

Invest in yourself. BELIEVE in your dreams. And set SMART goals that set yourself up for success!


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Ronda is a Peak Performance Coach focusing on Life Coaching and the Mental Wellbeing of Athletes in her practice. She is also contracted through a large Division 1 University program to work with their athletes as a mental coach. She specializes in fear, pressure, adversity, uncertainty, removing obstacles, anxiety, doubt, recovering from injuries or setbacks, and identity beyond a sport or a role. She provides a proactive approach to the mental health of athletes and teams on wellbeing and the mental side of the game. Ronda is also an accomplished athlete herself and spent five seasons as a head coach for a Professional Women’s Hockey team in the Premier Hockey Federation, and is a scout for the Nashville Predators of the NHL.

Ronda’s education includes undergraduate studies in Psychology, a Masters in School Counseling and post graduate certifications in Applied Positive Psychology, The R.E.W.I.R.E. Mindset Systemᵀᴹ, and is certified as an Applied Positive Psychology coach, specializing in Leadership, Mentoring and Coaching, Teamwork and Collaboration. While Ronda has specialized in the athletic mindset, she is passionate about helping any person wanting to uncover what is possible and learn to use their mind as an asset for reaching their full potential.


Sylvia Halligan is a mind-body mental agility and change management coach. She helps organizations successfully lead and navigate change, make it stick, and empower individuals to transform into flourishing, thriving beings. Her personal coaching practice incorporates a blend of eastern philosophy practices backed by western science. Interventions include guided visualization, hypnosis, breath work, embodiment, energy psychology, positive psychology, and neuroscience.

Sylvia is a Yoga Alliance Registered Yoga Teacher (RYT), holds certifications in Applied Positive Psychology (CAPP) and Applied Positive Psychology Coaching (CAPP), and is an ICF credentialed Associate Certified Coach (ACC). She is also a Prosci-Certified Change Management Practitioner and certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Specialties: Leading organizations through change and making it stick. Guiding individual change journeys through holistic mind-body coaching. Teaching people to thrive, not just survive.


Anjali is a Holistic Health & Positive Psychology Pracitioner. As a naturally intuitive, compassionate, and deeply empathetic coach, Anjali creates an environment for her clients that allows them to truly understand the connection of how the mind and body coexist and relate to one another. Assisting clients in understanding the mind & body connection, how blocked emotions can reappear in emotional patterning or physical alignments in the body, and aids in healing through the use of various techniques, including The R.E.W.I.R.E. Mindset Systemᵀᴹ.

Anjali holds degrees in Communications and an MBA, along with post graduate degrees and certifications in Applied Positive Psychology, Integrative Holistic Health Coaching and Breathwork.ᵀᴹ


Marjolein is a trainer, facilitator and coach, specializing in Emotional Intelligence and Leadership. In her individual coaching practice, Marjolein works with people to educate and empower them with the tools from Positive Psychology, Self Compassion and Emotional Intelligence. Her work with corporations includes embedding innovative, human-centric mindset coaching, training and facilitation. She’s a Senior Leadership Facilitator for THNK, The School of Creative Leadership in Amsterdam, Netherlands where she develops global leaders in international corporations to unlock their full potential in leading themselves, and others, for greater impact.

Marjolein holds certifications in Emotional Intelligence and Leadership, Applied Positive Psychology (CAPP) and is an Applied Positive Psychology coach. She is also trained in Self Compassion, through the thought leader in this space, Kristen Neff, and is certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Marjolein holds a Masters degree in Biomedical Sciences and Post Graduate degrees in Management and Positive Psychology.