goal setting worksheet that will help you crush 2016 like a boss

Goal Setting Worksheet that will help you Crush 2016 Like a Boss

goal setting worksheet that will help you crush 2016 like a boss


Download your free goal setting worksheet here.

8%. That is the amount of people who statistically complete their new year’s resolution. A full 24% have never achieved a new year’s resolution in their life. Want to know the secret to setting and keeping your new year’s resolution?


The secret is… drumroll please… Writing your goals down explicitly. 

Pick up this free Goal Setting Worksheet to write your goals down easily.

goal setting for entrepreneurs


Surprised? I bet not. But statistically people who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.


What does explicitly mean?

According to Dictionary.com explicitly means: to fully and clearly express or demonstrate; leaving nothing merely implied.


This means to not only state your new year’s resolution but to write down EXACTLY how you will achieve it. Otherwise, it is INCONCEIVABLE!

Vague goals are inconceivable

The Princess Bride Sicilian invented a new type of goal setting…

These are called S.M.A.R.T goals

  1. Specific
  2. Measurable
  3. Action Oriented
  4. Realistic
  5. Time-sensitive


For example half of all new year’s resolutions are related to self-improvement and education. A common resolution that is vague is “learn something exciting this year.” This is not specific, measurable, action-oriented, realistic, or time sensitive.


How to create SMART goals…

The first step in creating SMART goals is grabbing a pen and getting them down on paper. Those who write their goals down are 10x more likely to achieve it than those who don’t. We wanted to help you hold yourself accountable to your goals, so we made the worksheet!


Specific Goals.

Not only do you need to become 100% clear on exactly what you wish to achieve. But more importantly, you need to become 100% clear on WHY you wish to achieve this goal. Losing 30 lbs is a great goal, but why do you wish to do it?

A powerful reason WHY gives you a higher chance of success. For instance, “I MUST lose 30lbs so I don’t have a heart attack and leave my kids without a father.”

An Example of Specific Goals:

  • Setting daily goals to increase productivity in your business and become more organized
  • Writing every day to become a New York times best selling author
  • Outsourcing 3 new tasks a month to spend more time with your family
  • “Inigo Montoya killing the 6 finger man who murdered his father… “


Measurable Goals.

Success doesn’t happen overnight. It is after all, a new YEAR’s resolution. There are 366 days to achieve your goal (this year is a leap year). You must be able to see and measure progress to know if you are on track or not.


One of my favorite tools to measure progress is the Way of Life App. If you make a habit of using it, you can visually see how your progress is going.

I would also suggest measuring your commitment to the goal. Not just your progress. Every day, ask yourself “Am I still committed?” If you answer “no,” figure out what has changed and what you need to do to recommit yourself.


Pro Tip: Simple tracking measures like a yes/no, in my opinion, are the best. Either you did the task or you didn’t. Did you write every day? Yes/NO. Did you set goals every day? Yes/No.


Action-Oriented Goals.

Just as much do you need to measure progress, there must be an action plan ready to roll. Can the steps be broken down into chunks to achieve the results? For instance, even though a task like writing a blog post every day seems simple enough, what are the pieces that need to be done?

To achieve goal X, I must do XYZ. 

To write on my blog every day I must:

  • Write topic/headlines for this week worth of content
  • Write outlines for each topic
  • Create the first draft of blog content
  • Write 20 headlines and find the best one
  • Edit and finalize the article
  • Find free images to post with the article
  • Upload to WordPress or other blog sources
  • Add internal linking
  • Schedule in advance, when it should publish


Realistic Goals.

Don’t rely on others to achieve your goals, that is unrealistic. Set your goals as something you have 100% control over. Don’t put the success or failure of YOUR goals on someone else. That is unrealistic.

Buttercup: We’ll never survive.

Westley: Nonsense. You’re only saying that because no one ever has.


Are your goals so much of a stretch that they are unachievable? Stretch goals are great, but to much of a stretch makes it impossible to even come close.

Using the example of writing every day….

Writing a blog article every day can be an attainable goal if you are a fast writer. If you are a slow or new to writing, then this is waaayyyy too much of a  stretch.

To figure out what a stretch goal is, try it out. You’ll begin to understand what is achievable or not for yourself. Remember, you do want to build up your self-confidence. Set the goal just enough ahead, but not something you’d definitely fail at achieving.


Time Sensitive Goals.

Your goals or benchmarks should be broken down into a daily, weekly, and monthly timeframe. But having a timeframe isn’t enough. Ask yourself why you need to do it in this time frame. What happens if you miss a day writing your blog content? What are the consequences?


If there are no consequences you will let the habit slip. You will miss a day because life comes up, and then another day. So on until you have given up on your goals.


If you create a time-sensitive reason WHY, you have an incentive to achieve it. For instance, I will write every day for a month. If I achieve this benchmark I will buy myself a new iPhone. If not, I have to keep my old phone.


Now you have extra incentive to hold yourself accountable.


Your Environment Affects your Habits.

Imagine if you tried to quit smoking, but all your friends are smokers. Every time you hang out with your friends they are puffing down cigarettes. What are the chances you will actually quit? Probably pretty slim.


Let’s look at a scenario where you’d want to lose weight. Let’s say you sign up for a yoga retreat. You eat healthy vegetarian food while you are there and are happy with the diet and the results. However, when you come home you’re surrounded by Double Stuffed Oreo’s and Ho-Ho’s. What are you going to eat? Unless you toss out all the junk food, chances are you’ll start to sneak it into your daily routine. 


If you really want to crush your goals for this year and hold to your new year’s resolution you have to change your environment to one that supports your goals.


Some ideas for changing your environment are:

  • Hang out with people who are already doing what you desire
  • Ditch unsupportive friends and contacts in your new endeavor
  • Read blogs and websites about the new goal you wish to achieve
  • Blog about it every day—this helps you stay accountable
  • Get an accountability partner
  • Block websites that distract you


Really this list can be endless. It is up to you to figure out the environmental factors that need to be changed and create an action plan to change it.


What is your new year’s resolution or goal? Let us know in the comments.


Austin Iuliano spends his writing for dscience . Austin also spends his days making people laugh on Instagram. Austin is also an accomplished public speaker and author. To find out more check him out at Austiniuliano.com


  • James Phu

    January 12, 2016 at 1:43 pm

    Hi Austin,

    This is a very informative blog. The only thing I would add on here is to write down your goals, and also put them somewhere, where they are very visible. If you see your goals, or even better create something to make it feel like you already achieved the goal (Framed certificate), you will be more inclined to charge forward.

    When building habits you also want to make it so you cannot fail. One way to do this is to set up trigger points to when a specific habit occurs. For example, I wanted to get up in the morning and drink a big glass of water first thing in the morning. So my habit is very simple, I leave a glass of water on my kitchen counter the night before I go to bed. As soon as I wake up, i go straight downstairs and drink water. I don’t allow myself to do anything else until I drink that glass of water including checking my phone!

    I hope this information helps!

    Have a great day.

    • Austin Iuliano

      January 12, 2016 at 2:08 pm

      @jamesphu:disqus I love the idea of trigger points. That is great analogy to my point about your environment effects your success. Are there examples of these trigger points you use through out the day? I agree that writing down your goals is pivotal to the success for your goals. That is why we made the worksheet.

      Great Idea to frame the goals, I add sticky notes around my bathroom mirror that I look at every day.

      • James Phu

        January 12, 2016 at 3:05 pm

        Hi @austiniuliano:disqus

        I have quite a few trigger points that I created. My morning routine was created based on a series of trigger points.

        Wake up –> Drink water –> Quick Exercise –> Gratitude Flush –> Meditate –> Read
        After a while these trigger points become habit. I actually feel off if i don’t go through my routine during the day.

        The other one I have is this
        Drink coffee (Coffee is the trigger) –> Go for a full workout –> Drink protein shake

        Essentially you use trigger points that already are built in as habits and link something new to it. An easy one is this, I wanted to start flossing more so I added the trigger point of every time I brush my teeth (Which was something I did every day) I flossed right after.

        I hope this helps.

        • Austin Iuliano

          January 15, 2016 at 7:58 pm

          James, this is awesome. May I use this in a future article? I love the idea and am going to expand on it after I practice it more. I talk about getting into states, I wonder if we can use trigger points to induce a “state”

          • James Phu

            January 16, 2016 at 8:20 pm

            Hey Austin, I would be happy for you to use this in a future article 🙂 I wish you nothing but the best of luck in making this work for you. For me it has really revolutionized my life.

            Ping me when the article is out and I would like to see if you can find links with this and the different states.

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