Aligned Goal Setting: a framework (and worksheet)
This is the blog version of the “Goal-Setting with Lou” workshop I facilitated at Rose City Barbell
In this blog you’ll find:
Why this blog/the workshop exists
Why does it exist now
Why am I passionate about setting goals
Why I’m passionate about setting intentional goals
why me & why now
Lou’s Framework
an explanation & how to step through it
A worksheet-ish - download it here!
for you to follow along
Why another goal framework?
There’s a million ways to approach setting goals, and a few very popular frameworks to start with (everyone’s heard of SMART goals), but I’m going to offer a simple framework that combines facets of various frameworks, countless books and articles from leading experts, and the personal experience from my life and the lives of my clients (fitness and life-coaching).
I take a values-based approach to goal setting, always starting with the “Why”. Targeting a goal that is in line with your values or whose process is in line with your values means there will be less internal friction as you’re working towards it. It’s important to note that your values can change over time, and that you can even have values that compete with each other at times.
My why
As a recovering perfectionist and over-achiever, I personally have found benefit from the framework I put together because of the emphasis on values-alignment and de-emphasizing adhering to a rigid, prescriptive plan. With my coaching clients, I’ve been able to see goals as a way to get to know ourselves better.
My approach is anti hustle-culture, focused on building good systems that connect to your bigger why -- goals should feel like expansive forward steps into yourself, not shame-laced ways to force yourself into a box.
To read a bit more about why I coach, check out my previous blog post here .
Anatomy of a Goal
The framework I crafted steps through the pyramid you see below, with Why at the top, and all the pieces of our goal supported by our Mindset at the bottom.
Why 🤷🏻♂️
Quite simply.. why is this goal important to me?
“Why” helps us understand the driving beliefs and values we are acting on, and we can even ask ourselves repeatedly “why” until we uncover the root value driving the goal in the first place.
Starting with “why” when I work with clients helps to create a deeper connection to their goal and architect a plan that works with versus against them.
Helpful Questions:
What are my strongest values & principles?
Did I think of this goal all by myself?
is there something I believe about achieving that goal that I want to be true?
What is important to me about achieving this in this moment in my life? (What is the urgency in it happening now)
What narratives have informed my beliefs about this goal?
What are my current or common motivators?
What 📝
Defining the “What” is the logistical, tangible part of the process. It answers the question “how will I know if I've achieved my goal?”
We’re looking to create clear measures of success for what your goal actually is. A clear and measurable goal that is “add 10 pounds to my bench press in time by September” allows for a more specific, intentional path forward compared to a goal like “get stronger”. A clear and measurable goal gives us the metrics we’re using to measure success, as well as an obvious finish line to cross. There will be no question if we’ve achieved our goal or not.
Visualization can be a helpful tool at this stage so that we can start to imagine the way success feels in specific terms: What does it feel like to achieve your goal?
Helpful Questions:
What is different about the “me” that has achieved this goal vs. the “me” starting out on this path?
When am I looking to have this goal met? (And is that actually realistic?)
What does “failure” mean? Is it everything else that’s not my definition of success or are there different thresholds of success? (ie. “I’ll be happy with a 10pound PR but 20 is what I'm aiming for”)
If you’re having a hard time being specific about your goal, it can be helpful to instead frame your goal as a “process” goal, compared to an “outcome” goal. A process goal is more concerned about the means involved than the outcome; how can we define the evolution of growth with success markers that are in line with a greater picture of how we want our life to look?
Example:
Goal: “I want to be healthier, and that to me means adding more movement into my day”
Success markers: walking 8k-10k steps 5+ a week, drinking 80oz+ water a day, eating vegetables with every meal
Plan 🗺️
“You do not rise to the level of your goals. You fall to the level of your systems” - James Clear, author of Atomic Habits
In my mind, a plan is a puzzle whose pieces are the smaller systems in place that create the whole picture. This phase of setting goals seeks to uncover what processes need to be in place to make success as achievable as possible. Stacking wins and focusing on being 1% better every day creates compounding effects over time (important for saving money and achieving your goals 😜). If we are intentional about creating an environment that is supportive of our goals, we’re more likely to achieve them.
Rather than creating a rigid plan with no room for error or flexibility, this phase is about identifying the patterns we have that work in our favor & also those that hinder. Maybe we need to introduce more friction in order to break habits, or remove friction to make an “ideal” choice the easiest choice. For example, when I’m tired it’s so difficult to want to cook a full meal an clean up after it, but meal prepping (or a meal-prep service) means I have good options available to me that are even easier than ordering take-out.
Including milestones in the plan helps us know if we’re on the right path and creates opportunities to celebrate the progress we’ve already made. Regardless of the outcome, it’s important to acknowledge how we’re growing and learning along the way.
Helpful Questions:
What systems need updating?
What do I want to change? (track that along the way! ie. nutrition, weights-lifted, steps walked,)
What road-blocks do I anticipate?
How can I make my systems work with me?
What friction do I need to add / remove?
What smallest steps can I take in the direction of my goal? (remember, 1% better every day)
If I think of my plan as the “best case scenario”, what does the process look like?
Accountability 🤝
This is the shame-free approach to guide ourselves back towards our goal. At its core, “being accountable” means acting in integrity with your goals and values, and being honest about course-correcting if we deviate. Taking ownership of the role we play in achieving our goals also includes understanding the road-blocks as well. The accountability component is an invitation to be present in our experience, and to better understand the forces at play in our life.
We’re human, meaning there’s a high likelihood of messing up every now and then. Repairing trust with ourselves creates confidence and resilience to push towards our goals again and again.
While our goals are personal and we alone are responsible for our own success, that doesn’t mean it has to be a lonely process. Recruiting a support team means you’re more likely to stick to your plan. Think about who you want to celebrate with you or who would encourage you if you needed it. What does support look like? Be specific with your community if you’re looking for a specific kind of support (ie. a gym buddy, asking for encouragement, ”remind me that I always feel better after a workout”)
Helpful Questions:
If / when I mess up, how can I best understand what went wrong? Do I need to adjust my systems or my expectations?
Who do I want on my support team?
What encouragement is helpful?
Mindset 🧘🏻♂️
I place “Mindset” visually at the bottom of the pyramid because it provides the foundation on which your goal and plan is built. To dig into this, I ask clients to think about how they want to treat themselves as they work towards their goals.
I’m not an advocate for toxic positivity, a behavior that diminishes very real and valid emotions. Instead, I encourage mindful habits that help to reconnect with the “why”. This can look like journaling, reflecting on what is going well, noticing feelings without calling them good or bad, and anything else that might cultivate a supportive internal environment. Being more aware of our reality is the first step in changing it.
Now it’s your turn…. Download the worksheet!
You’re reading this for some reason, if it’s goal related — what’s your goal?
Do you have a specific outcome you’re chasing? Is there something you want to change but don’t know how / are discouraged by what you’ve tried in the past?
Thought Starters
“Why”
Why is this important to me?
Where did this goal come from?
“What”
What does success look like?
What version of missing my goal am I unwilling to accept?
Accountability
What happens when things go wrong?
What kind of support do I need / want from a friend or coach?
Plan
What systems need improving?
What are the smallest steps I can identify to start moving in the direction of my goal?
Mindset
How do I want to treat myself through this process?
Is there a mantra I can return to that helps ground me?
Visualization / Journal Exercise
Take a few minutes to close your eyes and picture the answers to these questions, get detailed!
What will it feel like to achieve my goal?
Who is the “me” that achieves this goal?
What does it feel liketo ask for support?
What will the impact be on my life?
Reflection questions
After achieving a goal or meeting the deadline, it’s important to reflect on the process to better understand where success was supported or hindered.
Here are a few questions to start that process:
What went well?
What would I want to be different?
What skills did I gain?
What stories changed / what perspective shifted?
What surprised me?
To conclude…
Remember, any time we’re looking to create or break habits, it’s going to be hard! It’s important to be patient with ourselves. We’re literally forging new neural pathways, as if chopping down a path in the forest (thanks for the metaphor Lizzy 🤓). The more we reinforce the actions and habits, the more worn nad clear the paths are. If you think about any habits you have (putting on your shoes, making coffee, driving to work) you’ll notice that they happen automatically! This happens because we’ve worn that pathway so smoothly, it becomes the clearest and easiest option.
P.S.
If you’re interested in 1-on-1 accountability and success coaching, let’s set up a 30min conversation to discover the type of support you’re looking for.