Always Well Within

Calm Your Mind, Ease Your Heart, Embrace Your Inner Wisdom

How to Fight Distraction and Make Your Goals Happen

There’s such highly charged collective energy around positive change at the New Year.  We’re all eager to get healthy habits in place, set exciting goals, and make our dreams come true.  Anything seems possible.

But how do you stay accountable a few weeks later when that starry-eyed energy wears off, you’re faced with the day-to-day drudgery of making your goals happen, and distractions tempt you at every turn?

According to U.S. News, by the second week of February, 80% of us have failed on our resolutions.

For me though, it’s not about impetuous resolutions made in response to holiday indulgences.  I put considerable thought and energy into creating an annual strategy for my life and my tiny business.  I’m dead serious when I set those goals even if I’m simultaneously naive and overly enthusiastic.

Here’s the hitch for me. It’s easy for me to be accountable to others.  It’s a million times more difficult to be accountable to myself — to my own dreams and aspirations.  The fact that I no longer work for anyone else and thus don’t have to do anything, makes it all the more harder for me.

In a recent heart-to-heart, these words mysteriously slipped out:  “I don’t want to be accountable to myself.”  Where was that coming from, especially for someone who demonstrated a high level of responsibility for most of her life?

This illustrates to me how our fears and resistance run deep.  If we want to make our goals happen, we need a mix of the right tools, the inside story on willpower, and the courage to look deeply within at the sources of our own self-defeating patterns.

Today, I’d like to share some of the ways I plan to stay accountable this year, hopefully all year long, not just in January or part of February.  I’ll also offer a few questions to help you look at deeper issues that might be holding you back from changing bad habits or achieving your dream. In my next post, I’ll focus on 10 things you need to know about willpower.

Let’s start by looking at effective ways to manage your time and stay accountable.  I won’t share every time management or accountability method under the sun, just my favorites, the ones that work for me right now.

5 ways to achieve your goals + not get caught in distraction. | goal setting | life goals | overcome distraction #goalsetting #lifegoals #setting goals

Track Your Time & Remove Time Wasters

It’s impossible to accomplish your goals or have the space for new habits if you don’t allocate your time wisely.  “I didn’t have time,” is one of our most common excuses when we fall short of our goals, but is it really true?  You can’t really know unless you track your time and activities for a designated period.

When you track your time, you’ll be able to clearly see if your activities align with your values, priorities, and goals, how much time you waste and exactly how you squander it, and where you fail to honor your boundaries and thus reluctantly give your time away to others.

Read more on boundary issues here:  11 Sure Signs You Need to Strengthen Your Boundaries

It’s simple to track time, you just have to make a commitment, pay attention, and consistently record your time and activities for a specified period.  I recommend time tracking for 7 days.  But if that feels overwhelming to you, you could start with 3 days or even 1 day.  Just be sure to track enough days to end up with a representative sample of your overall time usage.

Download my free 7-day Time Tracking Log, which includes simple instructions, a time-tracking log, and a page to tally the time you spend each day by category.

Time tracking can be an eye opening exercise, especially if you’ve never done it before.  It’s also a good exercise to repeat periodically because bad habits tend to creep back in.

While it can be uncomfortable to face the truth you see staring back at you from the time log, the knowledge you acquire through tracking will allow you to move forward in a positive way.

Use Time Blocks or Time Boxes

In 1980, Francesco Cirillo refashioned the use of time boxes into 25-minute intervals and called it the “Pomodoro Technique.”  The creative entrepreneur, Lisa Jacobs, named her time boxes “power blocks” and sets them for 90 minutes.

Whatever length of time you decide upon, time boxes are an age-old time management technique in which you schedule a task or a batch of similar tasks into a designated block of time.  Time boxes also serve as an accountability partner since you can clearly see whether or not you’ve completed the tasks ascribed to your boxes.

I’m incredibly keen on time blocks because they help me get more done in less time.  I find 25 minutes too short, however, except for relatively mindless tasks like scheduling social media posts.  I like longer time blocks so I can get into a flow when I’m writing or creating.  90 minutes of focus can feel intense, however, unless I get up for a few moments in the middle.  Right now, I’m experimenting with 60 and 90-minute time boxes to see which type works best for me.

At the start of the week, I pencil in eight 90-minute time blocks (or the equivalent in 60-minute blocks) in my Hobonichi Techo Cousin planner (affiliate link).  Then each day, I assign my priority tasks first in my designated time blocks, and then my administrative tasks.

I set a timer on my I-Phone at the start of each time block.  That might feel like pressure at first, but with time you can learn how to ease into timing without it feeling stressful.

This system gives me a pre-planned schedule for getting things done.  It invites me to focus and helps me to avoid distraction.  It also shows me how much I can really get done in a block of time.  I tend to over estimate what I can accomplish on any given day, most of us do.  This system keeps me realistic and working consistently toward accomplishing my goals.

Time boxes can help you to establish new habits too.  Let’s say you want to run or meditate for 20 minutes, 5 days a week.  Create a time box in your schedule for this new habit.  Then check it off each time you accomplish it.

Write Your Goals Down

It doesn’t matter if you scribble your goals down on a piece of loose-leaf paper or keep a sophisticated planner, as long as you break your goals down into measurable objectives and manageable tasks and revisit your plan again and again.

According to the Written Goals Study conducted by Gail Matthews at Dominican University, those who write their goals down achieve significantly more than those who don’t.

Here’s a simple framework for establishing effective goals:

  • Goals are general statements like I want to lose weight this year.  Start with goals.
  • Objectives are more specific like I will lose 24 pounds in 2018.  They’re specific, measurable, time-bound, achievable, and realistic.  Add an objective for each goal.
  • Tasks are the steps you’ll take to achieve your objectives and goals.  In this case that could involve removing specific items from your diet like sugar or bread, increasing your physical activity, counting calories, and so on.  Create a list of task for each objective.

If you haven’t already, write down your goals, make an objective for each one, and list out the step-by step tasks you need to complete to achieve your goal.

Of course, you don’t have to do this all in one go.  You might need a few weeks to flesh out your plan.  Go at your own pace.

This year I’m using a Hobonichi Techo Cousin with this inexpensive but elegant Kokuyo cover (affiliate links) as my planner and the place where I write down and review my goals.  It contains monthly, weekly, and daily pages as well as a small number of blank pages.

I’ve listed my 2018 goals on the blank pages at the start of the year.  I use the monthly pages for an overview of my appointments each month.  I use the weekly pages for my daily task lists. I use the daily pages to plot out projects, weekly and monthly reviews — bullet journal style — and for my daily guidance tarot readings.

I need a single place like this where I write down my goals as well as my daily tasks. I look at it often throughout the day.

Track Your Habits

Habit tracker + time boxes in my new Hobonichi Techo Cousin. I usually have three 90-minute time boxes for each day unless I have external activities scheduled.

I’d never heard of habit tracking until I started using a bullet journal last year.  Now, I see an explosion of habit trackers all over the web.  Some of the popular agendas you see at the office store even include habit trackers these days.

Essentially, a habit tracker consists of a grid with the days of the week or month on one side and a list of your habits on the other.  Or you can make a grid for a single day to track water consumption, your vitamin intake, and the like. Some people go to town and make their habit trackers colorful and artistic.  Others, like me, opt for a simple, functional style.

Here are some cool habit trackers for inspiration and a printable one, but remember, you can keep it super simple:

Creating or downloading a habit tracker doesn’t mean you’ll actually use it, right?  You have to create the habit of logging your progress on your habit tracker each day and that might take a little time.

Start by tracking just a few habits so you don’t feel overwhelmed and give up.  I habit track on the weekly page in my planner because I look at it every day.  I don’t have to make a special effort to go to a monthly habit tracking page.  See what works best for you.

What can you track on a habit tracker?  Almost anything!  For example,

  • Exercise
  • Meditation
  • Sleep
  • Morning routine
  • Paying bills
  • Making your bed
  • Medications or vitamins
  • Water consumption
  • Household chores
  • Watering plants

For more ideas, check out:  101 Habit Tracking Ideas

Evaluate Your Progress

You’ll be more likely to achieve your goals if you regularly review your progress and address any obstacles that hinder your forward movement.

This year, I’ll do this myself through weekly, monthly, and quarterly reviews in my planner.  I don’t feel I have to do a review every week, but I certainly will if I feel I’ve come up against obstacles.

You can craft your own review questions, one’s that relate to your life.  Here are some simple ones to get you started. Although I’ve framed them for the week, you could use them for the week, the month, or the quarter.

  • What did I achieve this week?
  • What fell through the cracks?
  • What challenged me?
  • What lessons did I learn?
  • Am I happy with how I spent my time this week?  If not, what can I adjust for the next week?

I’ll do a more in-depth review at the end of each month and quarter using Lisa Jacob’s questions in Your Best Year 2018, business edition.  There’s a personal life edition too.

Be sure to consider your review questions in the context of your goals, objectives, and tasks.

At the same time, you may accomplish something different from what you expected because you felt called in a different way. That’s not always a distraction.  Perhaps you’ve had change of heart and need to adjust your goals.  It can be beneficial to have a system, but you don’t want the system to damper your creativity or silence the callings of your heart.  Remember, the system serves you, not the other way around.

Those are the five ways I plan to fight distraction and stay accountable this year.  And would like to do so with ease.  Staying productive and tuned into your goals doesn’t have to feel like you’re in a pressure cooker.  Bring a curious attitude and adventurous spirit to the process.

What Holds You Back from Reaching Your Goals?

If you consistently fail to accomplish your goals, you may need to put helpful systems in place like the ones above.

Or it might time to look within.  I haven’t figured out my own resistance to staying accountable to myself as yet. I’ll explore and journal on this topic for the next few months.

It’s been suggested to me that I’m an “obliger” according to Gretchen Rubin’s framework related to habit formation called The Four Tendencies.  Rubin says Obligers meet outer expectations, but struggle to meet expectations they impose on themselves.  I want to learn more about this and may even read her book, Better Than Before.

You can take Rubin’s quiz to find out where you sit within her framework:  Are you an Upholder, Questioner, Rebel, or Obliger?  It might tell you a lot about your relationship to habit formation.

You could also consider and journal about whether fear or attachment is holding you back.  Some common fears and attachments that can keep you from achieving your goals include:

  • Fear of uncertainty
  • Fear of silence
  • Fear of solitude
  • Fear of being alone
  • Fear of growing old and not having enough
  • Attachment to receiving validation
  • Attachment to helping
  • Attachment to a specific identify
  • Attachment to the comforts of life

If you have trouble reaching your goals, perhaps making a commitment to look within would be the most important step you can take right now.

Thank you for your presence, I know your time is precious!  Don’t forget to sign up for my e-letter and get access to all the free self-development resources (e-books, mini-guides + worksheets) in the Always Well Within Library. May you be happy, well, and safe – always.  With love, Sandra
















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  1. Thank you Sandra for sharing about how you are setting goals and tracking your time. Also, thanks for the download on time tracker. It’s definitely an important exercise to keep track of how and where we are spending our attention on. I’m also creating the habit tracker of doing social media and online marketing consistently for the year!

  2. Funnily enough I ended the year with a color coded google calendar that drips reminders to me. I find this less imposing. Because Sandra, you are so right when you say, having the tracker doesn’t automatically mean you’ll use it. And I know I wouldn’t. Even though I love the idea.

    Releasing resistance is key to so much in life too. And maybe one day I’ll release resistance to habit trackers…but for now my color coding works really well. And it’s the first time I’ve been truly organized in my day. So perhaps baby steps is key for me! 🙂

    Super article Sandra.

    • Wow! I love that, Elle – a color coded Google calendar that drips reminders to you. You’re right, we’re all different and I’m glad you found a way that works for you. It may not be resistance, it may just be finding what’s the right fit for you. So glad you’re on a good track and feel you’re truly organized for the first time in your life.

  3. Hi Sandra,

    I love your tips for staying more organized and making your goals happen. I like the idea of time boxes. I’ve tried this a bit but will experiment with more during the year as I feel this could be very helpful for me to stay more focused.

    I bought Danielle La Porte’s weekly planner for 2018 and I’m enjoying it. I find that planners with too much detail aren’t as helpful.

    Thank you for sharing what has worked for you!

    • Hi Cathy,

      I’m glad you have a planner that works for you. It sounds like you know yourself and what’s a good fit for you. Good luck with trying out time boxes. One of the keys for me is to be sure that I don’t feel pressured when I use them.

  4. I so needed to read this, Sandra. I found all kinds of helpful info. I often feel that I”ve not made the best use of my time at the end of the day.

    I especially like the idea of “time boxes.” I had not heard of that. I also like the idea of tracking my time, just for a few days, to see where it’s going. Then, maybe, I can allocate it better. I’m going to download and use your time tracker.

    Thanks! 🙂

    • I’m so glad that you find it helpful, Debbie. You seem to accomplish so much, but I understand you may not feel like you’re getting your priority work done. That certainly happens for me. I hope you find the time tracking experiment illuminating! And good luck with the time boxes.

  5. Last year I took Michael Hyatt’s two courses, Five Days to Your Best Year Ever and Freedom to Focus, because I was tired of not accomplishing my goals, and I found it increasingly difficult to focus (even when I used my Pomodoro app). The courses definitely helped me where I needed help, although maintaining these changes was challenging.

    Then he came out with the Full Focus Planner which includes just about everything you’ve mentioned, including a section at the front (you get a new planner for each 90 days) where you write out why your goals are important to you and what you’ll do to celebrate when you meet them. The daily “top 3” keeps me focused on what’s important and the weekly, monthly and quarterly check-in sections (which include the questions you listed) keep me on track throughout the year.

    Yes, I’ve allowed for changes as life changes, which is always a wonderful thing. The planner allows for lots of flexibility as well. I didn’t think I’d stick with writing everything in the journal, but I do because I use each day’s ‘notes’ page to record my daily gratitude list. I love having everything in one place.

    Like you, Sandra, I’m an Obliger. I listened to Gretchen’s book and completely identified with the Obliger. I like how the book gives each type a way to work with goals in their own unique way. One size does not fit all.

    You’ve offered an amazing amount of helpful and quite useful information in this article! I can’t wait to check out all the links!

    • This sounds like a fantastic planner, Paige. Thanks for telling us about it. We do need a way to stay on track even when we know the best way to do things, don’t we! I want to learn more about Rubin’s approach. Although I feel hesitant about her suggestion to create external accountability. I want to be able to be accountable on my own. But I’ve only read a little bit. I need to learn more. Thanks for sharing your story, Paige. I learned a lot from reading it.

  6. Thank you Sandra, your detailed information i always admire and your perseverance with different systems. I am great on habit tracking and have a color coded spreadsheet i used for many years.
    This year no planner yet and a 90 day plan with intention, still feel I haven’t started the year, thinking the new moon might be my day to start my go with the flow plan- maybe why I came put as a rebel in Gretchen’s quiz. You will understand when you read my current post 🙂
    Elle’s comment interests me and going to explore that more as i have daily journals and this year want to move away from paper planners, have tried so many that are part of my decluttering plan for January xx

    • I can see you as a rebel, Suzie! I think it’s wise to go with your flow. Just because it’s Jan 1st doesn’t mean we have to start afresh then. It’s just a concept isn’t it. The New Moon sounds perfect if that’s the right fit for you. I’m impressed that you have a color coded worksheet. I love how we can learn from each other here in the comments too.

  7. I think it is odd that we set ourselves up with goals and new energy just as winter is beginning, at least in the northern hemisphere. Winter is the time of stillness, drawing within, waiting….

    We try to be all gung ho (I know–I do it too) because the calendar year starts over–it is a perfectly logical time for a fresh start, but energetically, we are fighting against the natural cycle.

    The folks in the southern hemisphere are much more in sync–new year coincides with the beginning of summer. Although now that I think about it, beginning a new year with our resolutions most closely coincides energetically with spring!

    Having said all that, if we are going to proceed with our goals now, then your post gives us the best chance to be successful!

    • You’ve raised such a good point, Galen. I’m all for going with the flow of the seasons and the moon cycles too, although I do get energized by the collective energy around the New Year. At the moment, I’m having a day of rest, so in that way I am at least tuned in with the seasons. 🙂 Thanks for adding this perspective to the conversation.

  8. What a fantastic post, with so much detailed and specific info. I already do some of the things mentioned (I track my time for one week each quarter and always use your tracker), and I’m experimenting with time blocks and habit tracking this year. I’m bookmarking this so I can reread it when the newness of the year and the excitement of setting new goals has worn off!

    • Hi Kathy,

      I love how you’ve established a routine for tracking your time one week each quarter. What a great idea! I’m glad you found the time tracking log helpful. Good luck with time blocks and habit tracking this year. That’s so smart to put a reminder in place for when the excited wears off. Thanks for sharing.

  9. Sandra, this is such a beautifully written and valuable resource on goal setting. I love your gentle ways to stay on track. And god knows I needed this nudge.
    love to you <3 Z~

  10. Sandra this is so comprehensive. I have an excel spreadsheet that works when I use it:) I use color coding like Clementine creatives and my plan is to bring it back in March

  11. I function with lists and color pencils to jazz it up and feel an absolutely childlike happiness when I check things off.

    I just loved your post, Sandra. Fully actionable points. I agree that written goals have the best chance of being realized. Also, fear of the outcome can hold one back from even attempting most things.

    Of late, of course, Life has been pretty trying, but I have my own strategies to overcome stuff and move on. I’ve been using timers and find them excellent to get pockets of work done–and most important–focus.

    I enjoy your Instagram feed very much!

    • Vidya, I love the idea of colored pencils. And I’m with you when it comes to the thrill of checking things off. I’m sorry life has been challenging for you lately. I’m inspired to hear you have ways to cope with the challenges and move on. I’m glad you enjoyed the post and my Instagram feed. I love getting a glimpse of your world through yours, as well.

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