My 2013 New Year Resolutions: Goal Setting Workshop


2013 new year resolutionsWelcome to 2013!

I wanted to make my goals and New Year Resolutions public for this year, as I did last year for My 2012 New Year Resolutions, as a way of accountability.  I've found tremendous value in making my goals public as there suddenly becomes a consequence to not achieving your goals, which is often being embarrassed and feeling like a failure in front of others.  I talked about my philosophy around this in a video blog that I put up a few months ago titled How To Actually Achieve Your Goals that is worth checking out.

The other reason for this video and blog post is that I want to share with you a Goal Setting Workshop that will help you be able to set your goals for the year, if you haven't already.  Even if you've already set your goals, this is still a very useful process to go through as it will ensure that you make them happen this year.

Watch the video below:

(Click here to watch the video on YouTube)


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My 2013 New Year Resolutions

1) I will easily be 160 lbs. at 6% body fat and compete in the WBFF Fitness Model Competition on July 13, 2013.

2) I will easily make $10,000/month passive income on Kindle by December 31, 2013. (Successfully completed)

3) I will easily buy an investment property by December 31, 2013. (Successfully completed!)

4) I will easily launch my first product on Project Life Mastery by December 31, 2013. (Successfully completed – Kindle Money Mastery)

5) I will easily move to Yaletown into a beautiful 1 bedroom and office apartment by December 31, 2013.

6) I will easily continue to build an amazing, passionate, loving relationship with Jessica where I am focusing on meeting her needs, being present for her, with us both growing towards an incredible future by December 31, 2013.

7) I will easily go to Mexico for 1 week with Jessica by December 31, 2013. (Successfully completed)

8) I will easily wake up each morning happy, excited and passionate at levels 9's and 10's by December 31, 2013.

9) I will easily do a 7-10 day cleanse to detox my body and increase my health and energy by December 31, 2013. (Successfully completed – Total Wellness Cleanse Review)

10) I will easily buy a Vitamix blender by December 31, 2013. (Successfully completed – Vitamix Review)

11) I will easily buy a new MacBook by December 31, 2013. (Successfully completed!)

12) I will easily buy a new, high quality camera and mic by December 31, 2013. (Successfully completed!)

13) I will easily buy the Omega J8004 Juicer by December 31, 2013. (Successfully completed – Omega J8004 Review)

There are 12 balanced, unbreakable goals that I'm committing to for 2013.  Last year, I ended up setting 9 goals and only achieved 5 of them, as you can see by clicking here.  I definitely learned some important lessons, as some of the goals I wasn't ready to achieve, others conflicted with the other goals (like doing a fitness competition and competing in Tough Mudder, or moving but also travelling for 3 months).  Whereas this time, I feel my goals are all achievable and there's no conflicts that can come up.

Goal Setting Workshop: How To Set Your Goals For The Year

As mentioned earlier, I want to share with you the process that I go through to set my goals for the year.  I learned this from experts on goal-setting such as Tony Robbins, Brian Tracy, and Gary Ryan Blair.  I go through this process every year and it's a great way to create a compelling future to look forward to, as well as open your mind to what is possible for your life.

1) Get In State

Before you begin this process, you want to make sure you get in STATE.  The state that you want to be in is one of being a kid, where there are no limits or barriers preventing you from creating what you really want.  As a kid, you don't think about whether something is going to be too difficult or what you'll have to go through, you just BELIEVE that you can have anything that you want.  The best way to get yourself in this state is to shake out your body, jump up and down, and just put a big smile on your face.

2) Unleash Your Vision

Next, you want to take out a pen and paper, put on some music, and answer these questions:

If there were NO LIMITS, what would I want to create, have, or experience in my life?

What do I really WANT for my life?

Take out your pen and start writing rapidly, thinking of as many things as possible.  You want to think of each area of your life, such as health, fitness, emotional, relationship, friendships, family, financial, career, business, spiritual, etc…  You're going to want to set a timer and go non-stop for at least 10 minutes.

What type of body would you want to have?

Do you want more energy and vitality?

How much money do you want to earn?

What do you want to give in this life time?

What kind of relationship do you want to have?

What kind of people would you surround yourself with?

What would you like to learn?

What would you like to do?

Where would you like to travel to?

Who would you like to be?

What do you want to have more of?

Just think of as many things as possible, and without filtering it, write it down and make a big list.  Don't let your brain stop you by thinking “This isn't possible…” or “I can't achieve this”.  STOP.  Just keep writing and imagine you're a kid on Christmas and you're making a wish list of what you want.

3) Set A Time Frame

Once you have your list, you want to go over each of the items on it and set a time frame for when you will achieve them by.  I simply put the number 1, 3, 5, 10, or 20 next to them to represent how many years it'll take.  So perhaps the goal of owning a mansion in Laguna Beach, California would take you 5, 10 or 20 years, you'd put whichever number next to it.  Whereas, another goal you might have could be travelling somewhere for a week or making a certain amount of money, which you could put a 1 or 3 next to.

4) Select Your Goals For The Year

Now you want to go through your list and circle the most important goals for you to achieve for the year.  You want to make sure you pick goals in different areas of life, such as for your physical body, emotions, career, relationships, etc… so that you have balance.  Often times people just pick financial goals and ignore other areas of life, which you don't want to fall in the trap of.  As you can see from my goals above, they are BALANCED.

Once you have them selected, you'll want to modify them and language them in a way that will inspire you.  For this, I follow the S.M.A.R.T. philosophy, which stands for Specific, Measurable, Attainable, Realistic, and Timeline.

As you can see from my goals above, they are all SPECIFIC.  They state how much money I'd like to make, or my exact weight or body fat.  Some of them could in fact be even MORE specific, such as figuring out exactly where in Mexico I want to travel to, or which cleanse I will go on, or what model of MacBook I want to buy.  This will require more research, but the more specific you are, the better and more likely you are to achieve the goal.

I can also measure these goals, as I can check in every month to see how I'm doing with how much money I'm making or what my weight is.  They're all attainable and realistic, as I have belief in myself that I can achieve them.  And finally, they all have a timeline of when I'll achieve them by.

Once your goals are written in a way that inspires you and follows this format, as the examples above, you want to put them up somewhere where you can see them everyday.  I personally enjoy using white boards and I have two in my apartment that I use regularly.  You could even write it on a piece of paper and put it in your bathroom, on your wall, in your car, or at your office.  This will help motivate you, keep you on track, and move you towards them.

5) Know Your Reasons Why You Want It

Once you know what you want, you need to then know WHY you want it.  What are the reasons you have to follow through and make these goals happen?  Why will you do whatever it takes?  I talk about this in detail in the My Life Plan blog post, where I share the power of having a purpose behind what you do.  This will allow you to emotionally associate to your goals and give you the fuel to take action and make them happen.

You can make ANYTHING happen if you want it badly enough.

 In the video, I talk about using the pain and pleasure principle that Tony Robbins teaches.  The more you can associate PLEASURE to achieving your goal and PAIN to not achieving, the more likely you will be to achieve it.  The best way to do this is to take out your pen and paper and write down the answers to these questions underneath your goals:

Why do you want this?

Why will you do whatever it takes to achieve this goal?

What will it cost you if you don't achieve it?

What will it cost you 1 year, 5 years, 10 years, 20 years from now if you don't achieve this goal?

What will you miss out on if you don't achieve this?

What is the benefit and pleasure you will gain by achieving this goal?

What will the benefit and pleasure be 1 year, 5 years, 10 years, 20 years from now if you achieve this goal?

You want to make sure you really FEEL the pain and pleasure as you go through this process as well, which will create the fuel inside of you.  For me, by making my goals public, it gives me another REASON to follow through as there will be a pain by not achieving them and pleasure by achieving them amongst my peers.

6) Create Your Action Plan

The final step is to create your plan of action to achieve each of these goals.  If you have a destination or target, but don't know how you're going to get there, then most likely you won't even get started.  By having a clear plan that ensures you'll get there, it'll be easy for you to reach your destination.

What actions do you need to take to achieve this goal?

You want your actions to be SPECIFIC as well.  You don't want to just say “I will work out more”, but rather state how many days a week you will need to work out and for how long.  You want to make a list of all the actions you need to take, big or small, and commit to them.

Commit To The 100 Day Challenge And Get Started Immediately

Excellent!  You now have your goals, purpose, and action plan… but is that it?

Of course not.  Having goals is not enough – you must now TAKE ACTION.

Unfortunately a lot of people have goals or talk about what they want for their lives, but aren't willing to actually DO anything to make them happen.  You don't want to be that type of person.  You want to be one of the few who DO versus the many who talk.

I've found the best system that has helped me with that is to commit to doing The 100 Day Challenge.  I talk about this program by Gary Ryan Blair in another video blog that you can check out, but it is by far been a huge energy booster and has helped me start the year fast and make many of my goals come true.  I've gone through the program and committed to it for the last 3 years and it's really transformed my life for the better.

Of course, you can do a challenge without such a program, but I've found the investment program has added much needed accountability and has always worked for me and my friends.  Most people commit to challenges all the time but don't stick with it, which is doing more harm than good.  This program ensures that you'll stick with it for the full 100 days, and in 100 days imagine how your life can transform…

There's a great principle that I learned from Tony Robbins, which is…

You NEVER want to leave the sight of a goal without doing SOMETHING towards its attainment.

That means that you want to immediately, while you're still excited and in state, do SOMETHING to move you closer to each of your goals.  Do it right now, or within 24 hours.  If you don't take action right now, then you most likely never will.  The action doesn't have to be big, it could be simply making a phone call, buying a book right now on Amazon or a cleanse, contacting a coach, investing in a program, going to the gym, etc… just do SOMETHING right now to move closer to your goals!

Make Sure To Check In Regularly

There is one last point I want to make before finishing off this blog post, which is you want to make sure that you're checking in regularly with your goals.  One of the things that I love about The 100 Day Challenge and that I learned from Gary Ryan Blair is to do something called After Action Reviews.  Essentially, you want to review all of your goals and the progress you're making in them every two weeks to see how you're doing.  This is built-in to The 100 Day Challenge, but something you can also do without it if you are disciplined.

You can't manage something if you don't measure it.

By measuring yourself regularly, you can make the necessary adjustments to your goal or action plan to get to where you want to go.  You always need to be adjusting things and be willing to be adaptable.  If you don't do this, then you may be wasting your time in the gym or following a diet doing the exact same thing over and over again expecting a different result.  That is a recipe for insanity.

When I achieved my fitness competition in 2012 and transformed my body, I was posting progress reports on my blog every two weeks with pictures, measurements, and weight to measure my progress.  I will be committing to doing something similar for my fitness competition again on my blog, as well as posting quarterly updates for my goals listed here to check in and see how I'm doing.

That's it for now.  I hope this blog post leaves you more inspired and motivated than ever.  RIGHT NOW is a brand new opportunity for you to create the life you've always dreamed of, to make 2013 your best year yet.  I want to let you know that I'm rooting for you in 2013 and will be there in your corner, helping you along the way. 🙂

Have an OUTSTANDING 2013!


My 2013 New Year Resolutions: Goal Setting Workshop
5 (100%) 2 votes
  • Nick

    Great post Stefan – love how you explain the process in setting your 2013 goals. Quick question regarding 2013 goals and how this relates to the 100 Day Challenge:

    1. 5 goals are set through the 100 Day Challenge but what if you’ve set 12 goals for yourself this year (as you have above) – what process do you follow to ensure you follow through on your other 7 goals?

    Thanks and I wish you all the best in achieving your 2013 goals!

    • I generally pick the 5 most important goals I want to focus on during the 100 days and use those for the challenge. These are goals throughout the year and will require focus at different parts of the year, but for the first 100 days I’ll be focusing on my fitness goal, kindle goal, relationship, emotional, and investment property. The goals that are “things” or a trip to Mexico or moving to a luxury apartment are all also related to my financial goal as well, so they tie together nicely.

      • Nick

        Awesome – thanks for your reply. I signed up through your link and am very impressed so far with the program!

  • Hey Stefan. Thanks for the great post!

    I went to sign up for the 100 day challenge, however, it is closed now until April. Are there any alternatives that you might suggest to this…? Or any ways that you can apply the principles in the program without being in it?

    Thanks again.

    • Hey Ryan, yeah it’s only launched 2 or 3 times now I think per year. Sorry you missed out on it. I’d try to get some form of accountability, perhaps a friend or a group of people that you can share your goals with and meet weekly!

  • yanny

    thanks for sharing!