If you have been following this blog, I have been creating posts centered around Goal Setting. Let’s just say that you have read my first two blogs and you are ready to start putting your goals to paper, yet you still do not know where to start! Goal setting sometimes can be overwhelming for a person who has never done it before. So you ask the questions, where do I write my goals at & what do I write down on paper for my goals?
Recently, I have been reading a book titled, “Change Your Brain, Change Your Body written by Dr. Daniel G. Amen. He created something called the One Page Miracle.
In His book he said, “Created focused. Written goals. The PFC is involved in planning and forethought. It needs clear direction. I have my patients do an exercise called the One-Page Miracle (OPM) because it makes such a dramatic difference in the lives of those who practice it.” (Dr. Amen, 2010)
Steps to Creating Your One-Page Miracle
- Get A Pen & Piece of Paper
- Write Down Specific Goals For Your Life
- Write Them in the Following Categories (Health, Relationships, Work & Money)
- Keep the Paper With You so you can write down ideas and goals as they come
If you want to you can add some more categories and sub-categories to it. Below is an example of what someone could write in the spaces.
MY ONE PAGE MIRACLE
What Do I Want For My Life?
RELATIONSHIPS- to have a deep connection to those who I love
Spouse/Significant Other: My goal is to be in a happy and blissful marriage filled with love, laughter, dates, vacations, and fun. I also want to maintain a loving, romantic, intimate, deep, gentle, nurturing, caring, blissful relationship with my husband/Wife (Put Your Husband or Wife’s Name Here). Go to marital counseling with my spouse.
***Tip: If you don’t have anyone yet. You can put something like to find my Twin Flame & or Soul Mate and put the type of mate that you want there!
Family: to be firm, kind, gentle, loving, consistent, and nurturing to all of my children (Put Your Children’s Name Here). I want to help them to develop into happy and responsible individuals. To continue to keep in contact with my parents (Parents Name) and grand parents (Grand Parents Names), to provide love and support.
Friends: To do business with, inspire, hang out with occasionally, and be a listening ear and provide love and support to my friends as well.
WORK- to be my best at work, while maintaining a balanced life. Specifically for my work activities to focus on taking care of my current projects. I will do my job to the best of my ability. In my free time, I will go and volunteer at a homeless shelter in my attempt to give back to the community. Start my own business and hire a consultant.
***Tip: If you are an employee you can write something about being to work at time, completing all tasks on time in the spirit of excellence, climbing the corporate ladder, getting a higher paid raises, getting along with co-workers, pleasing your managers, volunteering and other things. However, if you’re a business owner, you can write something like providing high quality products and or services to clients/customers, producing new products, outsourcing and contracting work out to other business owners, getting new clients and or customers, hiring a team, business expansion, business plan, investment in marketing campaign, invest in business consultation, invest in brand protection, real estate, investing, to give back to the community through volunteering or donating, creating new revenue streams and many other goals you may have.
MONEY- To be responsible and thoughtful and help our resources to grow.
Short Term: To work my job while starting my own business. We will be sure to pay ourselves first, then pay off some debts. We will also start saving 10% of our earnings.
Long Term: We will work to become a milti-millionaire so both me and my husband can come off the job and focus on the business. We will expand our revenue streams through online stores, publishing books, online courses, speaking engagements, investing in stocks, investing in real estate, investing in small businesses, purchase gold, and pay off all debts. We will start a trust fund and college fund for the children. We will buy our company home & company vehicle. We will take the children on vacations at least 3 times a year. We will purchase life insurance and put money away for our retirement.
***Tip: You can put whatever money goals you have as a couple if you’re married but if you’re single you can just put your money goals.
HEALTH- to be the healthiest I can be
Weight: To lose 100 pounds in one year. I would like to lower my body mass index (BMI). I would like to tone up my thighs & arms and lose all of my belly fat.
***Tip: For weight, you can put how much weight you want to lose, what part of your body you would like to work on specifically and the time frame you would like to lose the weight.
Fitness: To exercise at home at least 4-5 times a week for 30 minutes a day. To go to the gym at least 2 times a week. Hire a Fitness Trainer to help me with my fitness goals.
***Tip: For fitness you can put the name of the DVD’s or exercise workouts that you would like to do. Maybe you want to do cardio, planks, dancing, jumping jacks, yoga, swimming, aerobics, martial arts, or some other time of exercises. You can also put what days you want to work out on and how long you want to work out each week. If you plan to go to the gym you can specify going to the gym (Ex, I will work out at LA Fitness or Planet Fitness). If you are working out at home, you can specify that you are working out at home.
Nutrition: To eat a healthy smoothie filled with fruits and vegetables for lunch and breakfast and eat a small meal for dinner. To take my Protandim, Vitamin C Pills, and Fish Oil Pills one time a day. To drink at least 6-8 glasses of water and one cup of green tea each day. To eliminate sodas, fast food, and reduce the amount of sugar I eat. Hire A Nutritionist to teach me how to prepare healthy meals.
***Tip: For Nutrition you can write down what specific foods you want to start eating for breakfast, lunch, snack and dinner. If you are doing healthy smoothie you can write down the ingredients for your smoothies. If you don’t know where to start for your smoothies, you can purchase Jasmine O’days book on it. If you want the link to it, please feel free to inbox me. You can write what multivitamins you want to take, the healthy drinks you want to drink (water, green tea) etc….
Physical health: To eliminate Asthma, knee and back pains, to lower my blood pressure and cholesterol levels, to have more energy. Hire a massage therapist and chiropractor.
***Tip: For Physical health you can write down that you want to eliminate whatever sickness or diseases that is currently harming your body.
Emotional health: To get an energy session with Jasmine O’day at least once a month, to read one book a week, to meditate for 10 minutes in the morning and 10 minutes at night, to look in the mirror and speak positive affirmations, to get Riki and hypnosis at least once a month
In this next section, I am posting a few more categories I have added.
Under the Health, these are Categories I would Add:
Skin Care Heath: Go see a dermatologist to find out how to remove the dark spots under my eyes and make my skin healthy and one even complexion.
Teeth Heath: Go to the dentist and get a teeth cleaning at least once a month. Get the wisdom teeth pulled. Also, find out which toothpaste I need to use to make my teeth super white.
Hair Health: Find out what products I need to use to help my hair to grow. Find out how I can reduce gray hairs and turn them my normal color. Get my hair done at least once every two weeks. Find a hair stylist who is profession and who can help me to grow my hair.
Eye/Vision Health: Go get a eye exam every year. Find natural alternatives for helping my sight to become 20/20 Vision.
Foot Health: Go see a Podiatrist to see why my feet is dry.
***Tip: You can add whatever categories that fit your life and issues that you want help with.
Under the Work, these are Categories I would Add:
Education: Get my Certification in Coaching. Go back to school and Get my PHD in Psychology. Start teaching what I do on my job or in my business through Life Coaching. Take many courses on various topics of interests such as marketing, business start-up, grant writing, and more… Learn a New Language so that I can communicate and reach new people that my competitors can’t reach.
Skills I Have: Writing, Graphic Design, Teaching, Leadership, Book Publishing, Business Start-up
Skills I Need: Coaching, Consulting, Speaking, Money Management, Real Estate, Course Creation, Grant Writing, Investing & More….
If you want more ideas for your goal setting, please feel free to checkout some Goal Setting Templates on Pinterest. Click the link https://www.pinterest.com/explore/goal-setting-worksheet/