(Free Printable) 2-Step Formula for Goal Setting Success

I’ll be sharing a 2-step goal setting formula to double your likelihood achieving your goals.

You can also download the 2-Step Set Exciting Goals Worksheet to help you with this:

Goal Setting Step 1: Set clear, uncomfortable goals

High achievers are very clear about their self-concept.

They know their strengths. Weaknesses. What they want. How to get it.

They also have clear, challenging goals.

Setting challenging goals can be very intimidating for me. But researchers confirm that  ‘stretch’ goals will make us motivated and excited about the future.

A ‘stretch goal’ - which is aiming for a little more than what you think you can do - will energise us and give us a good starting point for excelling at work.

For example, perhaps you are aiming to save $5000 by Dec 2018 (for a vacation next year).

Instead of aiming for $5000, aim to save $7000 by Dec.

This will add some excitement instead of remaining in our comfort zones.

Whether you get to save $7000 or not doesn’t matter - you would have pushed yourself to your maximum.

Maybe you have a business goal: “To make $1000 in my side hustle business by December (insert year).”

To make it a ‘stretch goal’, you can write: “To make $2000 in my side hustle business by December (insert year).”

Always set deadlines for our goal setting process or we might lounge around and procrastinate (been there, done that!).

Step 2: Set SPECIFIC plans for your goals.

Setting specific plans to achieve your goals can double the likelihood of reaching that challenging goal.

Isn’t that exciting?

During the days when we feel tired or drained, we just need to glance at our specific plans and know immediately what to execute that day.

Your goals can be everyday goals such as “I want to finish creating my Powerpoint presentation by 6pm today.”

You can set specific goals for the day such as: “I will finish creating section 1 by 11am, section 2 by 1pm, section 3 by 3pm. I’ll edit the slides by 330pm and finish the presentation by 530pm.”

As you can see, the 2-step successful goal setting formula is:

Clear ‘stretch’ goal

+

clear, specific plans

= double your likelihood of achieving your challenging goal

If you would like to have a goal setting worksheet to have your goals and steps clearly laid out, you can download the 2-Step Set Exciting Goals worksheet below.

Have a good week!

(Inner Beauty Journal) How to Discover Your Inner Beauty, Boost Self-Worth & Realise Your Excellence

We are not all blessed with Gigi Hadid’s external beauty and social connections.

But we are all born with a certain purpose. And a certain ‘medicine’ to offer to the people around us or to our community.

Sounds a little grandiose, yes? ;)

I think it is helpful to know that we have innate talents to offer the world and to the community.

I created the Inner Beauty Journal last week because I was reminded of someone I know.

She is blind to her excellence. Her brilliant qualities. And her ability to do some things which other women will give up after Day One.

She is unaware of her own inner beauty and wonderful qualities. Too busy counting other women’s blessings instead of her own.

I know there are many women like her out there. Always praising and admiring other women who are prettier, richer and more ‘successful’. And being totally oblivious to their own excellence.

This 6-page Inner Beauty Journal is something I sketched and visualised on my own.

It will help you to

• uncover your inner beauty characteristics

• feel comfortable in your own skin

• boost self-worth

• realise that you are valuable to people around you

Once you have pinpointed your inner beauty qualities, it’s time to do more activities which magnify those qualities.

Excellence, in my opinion, is the value we offer to the people around us.

Maybe you are a good listener. Or someone who brings people together. Maybe you are a brilliant caregiver. Value is not necessarily something which brings in money.

Your self-worth, by right, should not be dependent on your net worth. :)

All in all, I hope the Inner Beauty Journal will help to raise your feelings of self-worth. Share it with your friends, students, kids and family members.

Have a good week!

(Free ‘High-Vibe’ Printable) 13 Ideas to Raise Your Vibration & Practice Self Love

I have been under emotional stress these 2 months. This means that my self love and self care practices have fallen to the wayside!

Even if you are a life coach, counsellor or healer with tons of experience - you are not invincible to life’s stresses.

I may know 101 ‘how-to-practice-self-love’ strategies. But when something unwanted happens, sometimes the most self-loving thing to do is to let time slowly heal you.

As for me - and maybe some of you! - I need to ‘revise’ and recap how to practice self love. After months of neglect, that is.

The first step to practising self love is to list down activities which ‘raise your vibration’. You can download the printable below for your own use!

Raising your vibration involves doing activities which make you feel good about yourself, joyful and present.

I should raise my vibration & frequency because…

When your vibration or frequency is high on a particular day, you will realise that you attract pleasant and helpful people around you, the weather seems extra beautiful, your child or partner is more loving than usual…and other little gifts.

My logical explanation is that when you are in a high-vibe state, nothing gets you down. You easily brush off a nasty encounter, you don’t get bothered by small things and your focus is mostly on the good stuff.

I want to practice self love and raise my frequency because I want to enjoy life like I used to!

So I created the ‘My High Vibe List’ to list down all activities which make me feel good instantly. You can download a copy and use if for yourself.

13 Ideas to Raise Your Vibration

If you are lost, below are 13 proven-to-work suggestions which raise your vibration:

1. Playing with a pet

2. Taking a warm bath or spending time in water

3. Spending time in nature & soaking in the sun

4. Spending 1 hour away from your laptop, mobile phone or TV

5. Watching your favourite comedy series

6. Your favourite exercise

7. Cooking or baking your favourite dish

8. Cleaning or decluttering the house

9. Music which makes you feel good

10. Hanging out with friends you love

11. Aromatherapy

12. Random acts of kindness

13. Anything which makes you laugh!

Your ‘High Vibe List’ is highly personal. Whatever makes me feel good may not work for you and vice versa.

If you are new to practising self love, there is no need to feel awkward. Remember that you are worthy of all the luscious things life has to offer - as worthy as anyone else on this planet. 💛

(Free Coaching Tool) How to Use a Self Love Coaching Tool & Help Clients Feel Confident of Achieving Goals

When I was working as a full-time counsellor, I noticed that self love, self esteem and self care are problem spots for my counsellees and even colleagues.

If you are a life coach, I’m sure you have met clients who have low self esteem. They tend to have the ‘I can’t do this, I can’t do that’ mindset.

Anyway, that is why I have created a 4-page PDF coaching tool targeting your clients with low self esteem.

This coaching tool helps your clients face their ‘weaknesses’ squarely. And list down how these ‘weaknesses’ can actually…be helpful in special situations.

This self love coaching tool seems simple. But it takes courage for someone to be aware and consciously list down their ‘weaknesses’.

With this coaching tool, they will realise that their ‘weaknesses’ do not destroy them. But they add character and even a sense of fun to their personality.

After that, you may want to go one step further and recommend 30 self love actions to grow their self-worth and be kinder to themselves.

Awareness is the first step towards healing!

So, what do you get with this ready-to-use coaching tool?

• a pretty ‘Embrace your Weaknesses’ cover page

• 2-pages of instructions to teach you how to use this coaching tool

• the self love worksheet for your client to use

You can email your client the cover page + self love worksheet.

You can keep and use the 2-page instructions to coach your client ‘live’.

After using this coaching tool, your client will view their weaknesses more neutrally. This will boost their self-esteem and confidence.

After that, you can work on doing powerful goal-setting with them. There is no pressure for them to change their weaknesses, by the way.

If they truly want to change their ‘weaknesses’, you can work with them on that using this 31-day self love journal or this self love guide.

If you like this coaching tool, you will find my ‘Overcome Your Fear’ worksheet helpful for your clients too!

If you want to feel confident in front of your clients, you can download my 47 Coaching Questions so that you will never feel stuck during coaching sessions again.

A 6-Step Worksheet to Overcome your Worst Fears & Increase Your Self-Esteem

Overcoming our worst fears will usually need you to visit a counsellor or life coach.

However, you might not have the time. Or you might not have - gasp! - $5000 sitting in your bank account to splurge on a trendy life coach.

The next best option for you is to be your own life coach!

I am a trained counsellor and I have created a therapy worksheet to help you overcome your biggest fears.

This worksheet comes with a detailed guideline on how to use it. Professional counsellors use it with their clients.

You can take control and enjoy a high self-esteem when you overcome the fears which have chained you for years.

What is so good about self-coaching?

You can coach yourself in your own free time in the comfort of your own home.

You can use this therapy worksheet

• on yourself

• with your children

• with your students if you are a teacher

• with your clients if you are a life coach

If you liked this worksheet, you might like the Success Log as well. It helps you boost self-esteem when you need it the most!