Setting Goals
A practical, evidence-based workbook for turning meaningful goals into a plan you can actually live.
From what matters to what you'll do this week
Big goals rarely stall because we don't care enough. They stall because they stay vague — a distant wish with no obvious first move. This workbook closes that gap.
You'll choose a few goals that genuinely matter to you, picture what success looks like six months on, then break each one into small weekly actions and a concrete plan.
A plan.
Clear goals, and specific actions scheduled into your week.
Small actions, real momentum
Several options for each week means progress stays possible even when circumstances change.
How to use this workbook
Work through the four steps in order. Each one builds on the last, moving from what matters to a plan you can start on this week.
Your answers save only in this browser, on this device — nothing is sent to us or anyone else. Use the toggle at the top to turn saving off.
When your plan is ready, select Add to Calendar to download an .ics file of your scheduled activities, or Download as PDF to keep and print the whole workbook.
Go at your own pace. You can return and adjust any part of this at any time — a plan is meant to flex, not to be perfect first time.
Four steps to a plan you'll keep
Each dot fills in as you begin that step. There's no wrong order to revisit them in — but the first time through, moving top to bottom works best.
Identify Meaningful Goals
Choose three to five goals that genuinely matter to you — not the ones you feel you should pursue. Goals rooted in your own values are the ones you'll keep moving towards when motivation dips.
Here are some goals other people have worked on.
Define Progress
Picture yourself six months from now, having made real progress. A vivid, specific picture of progres is one of the strongest sources of motivation there is — so let yourself imagine it in detail.
Take one focus goal at a time. Close your eyes for a moment and step into that future version of your day. Answer from inside the picture — present tense, as if it's already here.
Build Weekly Actions
For each goal, list several small, realistic things you could do this week. Having options — not one fixed task — means you can still make progress when life gets in the way, and it keeps things varied and interesting.
— Attend a social event
— Start a conversation with someone new
— Practise positive self-talk each morning
— Record one small achievement each evening
— Watch or read something about building confidence
Completing any one of these is real progress. You're not aiming to do them all — you're keeping momentum in the right direction.
Create Your Action Plan
Now turn your chosen activities into a plan clear enough to actually happen. The more specific you are about when and where — and how you'll handle what gets in the way — the more likely you are to follow through.
Choose one activity to commit to this week, and set out exactly when and where you'll do it. That single, specific action is enough to build momentum — you can add more activities below whenever you're ready.
Put your plan in your calendar
Download an .ics file of every activity you've given a day and time, then open it to add them straight to your phone or computer.
You don't have to feel ready to begin. Take the first small action, and let the motivation follow.
Return to this workbook whenever you want to re-plan, add a goal, or refresh your week. Your direction is always here to come back to.
