Make Up Your Mind to Make a CHANGE

Make your changes before the new year, and start the new year already proud and positive.

Setting and achieving meaningful goals doesn't happen overnight. Research shows that breaking larger goals into mini goals over time boosts motivation, builds confidence and makes success more likely. This six-week program walks you through it one week at a time.

We start Monday, November 16 and finish Sunday, December 27. Your goal can be anything you choose: organizing your office, changing your eating habits, clearing out your closet, making more time for yourself, finishing a project or giving back. There's no wrong goal. The only requirement is that it matters to you.

How each week works

  • Pick one small step toward your goal and schedule it like an appointment.

  • Take that step a few times during the week.

  • On Sunday, take five minutes for your weekly self-check: what worked, what got in the way, what you'll adjust.

What you'll need

  • A planner, an app or a journal to track your week

  • Your "why," written down where you'll see it

  • A friend or family member who will cheer you on (even better, one who joins you)

Before you start: Get Ready, Get Set

Get Ready. Identify what you want to accomplish, why it matters and how it will improve your life. Goal setting works best when it's paired with a clear "why." Connecting your goals to your values makes you far more likely to follow through.

Get Set. Gather your tools. Schedule "appointments" with yourself for all six weeks and protect that time as you would any important meeting. Planning the exact time and place of each step, and rehearsing how you'll handle a busy day, makes you much more likely to stick to the plan.

Week 1 (Nov 16): Get Started

Focus: getting started and getting clear.

This week's habit: write down your goals for the six weeks and your intentions for this week. Break your biggest goal into three small steps.

Week 2 (Nov 23): Building Momentum and Staying Committed

Focus: the first excitement may be wearing off, and this is where true growth begins.

This week's habit: start your week with a goal review. Reflect on last week's wins, whether that's showing up for your scheduled step, clearing a drawer, drinking enough water or starting that book you promised yourself. Pinpoint the challenges you faced and plan how to get past them. Tracking small daily wins can feel more rewarding than focusing only on the long-term goal.

Engage your support system. Share your progress and goals with a friend or family member. Better yet, invite them to join you. If you've committed to someone else, you're much less likely to bail at the last minute.

Week 3 (Nov 30): Tackling Challenges Head-On

Focus: week three often tests your commitment, and the holidays are coming. This is where many people start to waver. But not you: you're prepared.

This week's habit: pre-commit. Schedule your steps as non-negotiable appointments, plan ahead for the busy days, and write down a mantra such as "I am capable, committed, and making progress every day." Slipped up? That's okay. Progress isn't linear. Get back on track right away and you're still moving forward.

Week 4 (Dec 7): Weekly Self-Audit

Focus: your strongest week yet.

This week's habit: perform a weekly self-audit. Choose one day to reflect. Ask yourself: What did I do well this week? What challenged me, and how did I respond? What can I adjust next week?

Week 5 (Dec 14): Reflect, Refocus, Recharge

Focus: the midpoint is behind you. Pause, assess and keep going.

This week's habit: reignite your motivation. Treat yourself to a new book, a movie or a small reward. Share your progress and let others cheer you on. If you've made it to Week Five, you can make it another week.

Week 6 (Dec 21 to 27): Celebrate Your Success

Focus: finish strong and see how far you've come.

This week's habit: reflect. Write down what you've learned about yourself through this process. Reflecting on both your successes and your challenges makes it easier to keep your momentum long after the program ends.

Why it works

Breaking goals into achievable steps, checking in every week and building a support network all line up with what research shows: consistent small wins, paired with accountability, are the foundation for long-term success.

Is getting stronger one of your goals?

My coaching focuses on posture, alignment and functional strength, so you move better for life. If fitness is part of your plan, I'd love to help:

  • Join me live: Strength in Motion is an ongoing class on Zoom, Monday, Wednesday and Friday at 8:30am ET. Start anytime, and your first class is free. Learn more · Join the live Zoom class

  • Private sessions: one-on-one personal training on Zoom, built around your body and your goals. Contact me

  • Group classes: have your own group? I offer 30, 45 and 60 minute sessions for you and your friends. Tell me about your group

Ready to make the decision that changes everything? Start November 16 and let's finish the year strong.

Lisa