GoalsOnTrack Blog

A systematic approach to achieving goals and getting results.

6 Easy Hacks For Achieving Your Health And Fitness Goals (Without Feeling Guilty)

By Abigail Murrish

Now that summer is underway, I’ve been looking for ways to jumpstart healthy habits to achieve my goal of moving more and staying fit. I know I want to make smarter food choices and commit to exercise, but sometimes just getting going with a healthy routine feels nearly impossible.

Through reading books, doing some research, and talking with friends, I discovered some simple ways to help me focus on what really matters when it comes to my health. Without feeling overwhelmed or guilty all the time, these simple lifestyle changes have really helped me feel better and get fit. Read more


How to Truly Enjoy Hard Work - Is Hard Work Outdated?

By Daniel Ihenetu

Patrick sighs as he sees the pile of course materials, textbooks and the long course outline he has to cover before his examinations. “What am I even doing in this dead-end school?” he asks himself. “When am I going to hit it big in life and forget about having to work before my needs are met? My life would be so much better if I didn’t have to work.”

Perhaps, Patrick sees his work and studies in school this way because his parents are no more and he has to train himself in school. Like Patrick in this scenario, many today do not enjoy working hard. A lot of people think it’s just beneath them to do even ‘menial’ work when the need arises. Some workers often have an attitude of “I’m only doing this until a better opportunity comes along.” Read more


13 Simple Ways To Stick To Your Goals & Be More Productive

By Erica Florentine

I have always found the process of setting goals to be really easy, but if I’m honest with myself I don’t tend to excel at sticking to them. I don’t think I’m alone in this department. If this resonates with you too, you might find these simple ways to stick to your goals as interesting and helpful as I do. As you’ll see, staying on track with goals is just as much about the process of goal setting (doing so in the right way) as it is about the process of achieving them.

Every so often I’ll open a document on my computer and type out some goals for myself. The headline will read, “Things To Accomplish This Month,” and spelled out below will be a ton of bullet-pointed items that I would never actually have time to accomplish even if I wanted to. I always assume that if I set the bar super high for myself that it’s a better tactic for success. That is until later that month when I realize that nothing on the list has been achieved… even in the slightest. As we’ll talk about in this article, it’s so important to come up with realistic goals when we’re setting them if we want to actually be successful. That’s just the tip of the iceberg, though. There are countless other tactics to take into consideration when attempting to bring our goals to fruition. That said, here are 13 simple ways to stick to your goals that might make a huge difference in whether or not you’re successful.

1. Choose Realistic Goals

If you’re anything like me, when you set goals for yourself sometimes they’re a bit too out of reach. I’ll, for instance, say things like, “I’m going to read 20 books this month,” even though I know that’s not practical. Then, I ended up reading only a mere book or two by the end of the month and feeling frustrated and defeated. The problem here is that the goal wasn’t made in a realistic fashion. According to Mayo Clinic, when developing goals we should remember to keep them within reach, and have them be focused and well planned out.

2. Be Certain Your Goals Fit Into Your Life

On the topic of keeping goals realistic, a major component of this is making sure a goal or goals fit into your life. For instance, if your goal is to travel the world this year, but you have a full-time job and children, the goal might not realistically fit within your current life. Fox News suggested making goals that you know you’ll genuinely have time for in your day. If your schedule simply doesn’t allow for them, they’ll be incredibly difficult to concur.

3. Put Pen To Paper

Got goals? Write them down. According to Inc., this will help you not only clarify exactly what you want to achieve, but will also be helpful in motivating you as well. The outlet cited a Dominican University of California study that found writing down goals, sharing them with a friend, and then sending weekly updates resulted in 33 percent more success in accomplishing goals.

4. Visualize Achieving Your Goals

Once the goals are written down, try visualizing them in your head and working through how you’ll make them happen. According to DailyBurn.com, try visualizing, too, how accomplished you’ll feel when the goal(s) are actually achieved.

5. Get “SMART”

“SMART” is a method of goal setting defined by Scranton University psychology professor John Norcross. SMART stands for the following:specific, measurable, attainable, relevant, time-specific — and it’s recommended that people follow these points when developing their goals in order to achieve the most success in bringing them to fruition.

6. Set Aside At Least 15 Minutes A Day For Your Goals

Success.com recommended setting aside a minimum of 15 minutes a day for your goal(s) if you want to succeed. The outlet suggested mixing it up, too, so if your goal is be a more positive person, one day spend the block of time reading an inspiration article, and the next spend it with your most positive friend.

7. Repeat Until It’s A Habit

Make sure that 15 minutes we just talked about sticks, as repetition can help make something a habit, according to Huffington Post. The outlet noted it can take between 15 and 254 days for something to become a habit — a huge difference depending on the person and goal — so continue repeating until you think you’ve nailed it.

8. Hang Out With Others Who’ve Succeeded

DailyBurn.com recommended surrounding yourself with other people who are successful in order to help stick to your goals. The outlet suggested that it’s most beneficial if these people are those who are either working towards the same goal(s) as you, or have already achieved the goal(s) you’re aiming to reach.

9. Use Your Social Support System

Sticking to your goals will be a whole lot easier if you’re being held accountable to them by those around you, according to Huffington Post. The outlet noted success is more likely if you’re held accountable by family, a friend, an expert, and/or a support group.

10. Turn To Mindful Meditation

In the same way you used visualization earlier in the goal-setting process, the use of mediation in sticking to and accomplishing goals could guide you to success. Why? According to Inc., mindful mediation when it comes to overcoming a certain behavior, for instance — like quitting smoking — can help you understand why this behavior exists for you and what triggers it in order to make change truly possible.

11. Download A Great App

There’s an app for everything now, or at least so it seems. So, why not turn to some helpful ones when trying to stick to your goals. Entrepreneur suggested several apps that are effective in keeping you on track with goals and even get digital support from friends and family. Some examples the outlet cited include stickK, LifeTick, and Habit List.

12. Tell The World About Your Goals

I tend to dislike over-sharing personal info on Facebook, however sharing with your network some insight into your goal(s) could actually help you stick to them. Think of how accountable you’ll feel to your personal mission when even those people you haven’t seen since high school are aware of what you’re trying to accomplish. Forbes suggested this method as a way to help stick to and achieve goals, as making the intentions public can make a positive difference in the long run.

13. Remain Focused On The “Why” Behind Your Goals

When you decided to embark on the resolution(s) at hand, likely you had a compelling reason why you were doing so. Keep this “why” fresh in your mind, as that emotional element (or “personal hook”) can give you the power to keep on pushing forward, according to WebMD.

As you can see, sticking to your goals does not have to be a grueling process. By using some of these tips, you might find you’re sticking to and achieving many more goals than ever before.


Are You Stretching toward Your Goals or Just Coasting?

By John C. Maxwell

Swimmer Michael Phelps is arguably the greatest American Olympian and one of the greatest competitors of all time. In the 2008 Beijing summer games, Phelps won eight medals—all gold—to break the record for the most hardware ever captured in a single Olympiad and become the most decorated Olympian in history.

But it is the race that almost blew his winning streak that captivates me the most. It was his seventh contest, the 100-meter butterfly, and Phelps trailed for literally 99.9 meters of it. In the last fraction of a second, Phelps thrust his arms into one final, mighty stroke. Meanwhile, his Serbian competitor, Milorad ˇCavi´c, coasted the final few inches. Almost implausibly, Phelps tapped the wall first, beating ˇCavi´c by a mere one-hundredth of a second.

Read more


The 7 Ways Successful People Approach Their Work

By Laura Shin

When it comes to work, everyone has their own methods for getting tasks done. But it turns out that the most successful people tend to have similar habits. Or, so says Laura Vanderkam, author of a new mini e-book, “What the Most Successful People Do at Work.”

Vanderkam, who wrote 168 Hours, a guide to getting the most out of your time, has, over the years, asked hundreds of people to track how they spend their days. Her analysis of these time logs has provided the fodder for her books, and in her latest examination — of how successful people approach work — she’s come up with seven common habits that people who shine in their fields use to accomplish things. Read more


Benjamin Franklin’s 13 Secrets To Business Success

By Ben Popper

Benjamin Franklin, unlike many of our founding fathers, didn’t come from an aristocratic family. In fact his journey from teenage runaway to wealthy printer is the epitome of bootstrapping a business.

As John Paul Rollert points out over at the Harvard Business Review, Franklin took a very structured approach to to success.

While he was still in his early 20s and just beginning to run his own print shop, Franklin laid out 13 “virtues” he felt would guide him as an entrepreneur. Read more


The Major Key to Your Better Future is You

By Jim Rohn

Of all the things that can have an effect on your future, I believe personal growth is the greatest. We can talk about sales growth, profit growth, asset growth, but all of this probably will not happen without personal growth.

It’s really the open door to it all. In fact I’d like to have you memorize a most important phrase. Here it is, “The major key to your better future is YOU.” Read more


Your Attitude Determines Your Altitude

By Alan Zimmerman

You’ve heard the old cliché that says, “Your attitude determines your altitude.” Well, it’s NOT a cliché. Research unequivocally confirms that your attitude is one of the most important … if not THE most important … factor in your success. Read more


10 Positive Thoughts To Help You Achieve Your Goals

By Lyndsay Reyes

The road to success is not smooth. Making something out of yourself in our high rising society can be intimidating. With all of the stress that the world puts on becoming successful (interlocking with happy), we can often get discouraged. Keeping a positive mind will set you down the right track to obtain the goals you aspire to achieve. Keeping these 10 thoughts in your mind daily will simultaneously intertwine subtle excitement for the future into your daily life and add confidence into to your future. Read more


4 Ways To Stick To Your Goals When You Can’t Stop Procrastinating

By Dean Yeong

Early in the year, we set goals. We know the things that are important to us and the actions we need to take in order to achieve our goals.

We all want to double our income, eat healthily, spend more time with family and exercise to lose weight. But most of us never get started, and those who do start stop after a few attempts.

Procrastination is a hot topic to discuss. It simply means we’re not doing something, or that we’re delaying the things we set out to do. We all know how bad is it to procrastinate. Read more


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