The Best New Year Goal Setting & Reflecting Exercise

The time has come for a special ritual. We are entering a new decade!

Here’s a powerful New Year’s exercise that I dive into annually. It’s nice to look back on a year remember some important moments that may have otherwise been lost in the shuffle.

You may be inspired to dream bigger than ever!

We know it’s important to have goals, and we know it’s really important to write them down because there is a certain magic that happens when we put pen to paper…
Here we go.

Step 1: Reflect

(Take a look at your 2019 calendar or planner to jog your memory. I looked at my calendar and recalled a vacation I took in February that I had completely forgotten about!)

  • List five words or phrases that represent 2019 for you. What did you experience?
  • List 10 things that you are proud of in 2019. What did you overcome? What did you explore or create?
  • List the challenges and lessons that came from 2019. What was tough and what did you learn?
  • List the most fun and joyful memories you have from 2019, everything big, small, and in between. What lit you up?

Step 2: List it Out

  • Create these three sections on a new piece of paper:
    • Relationships
      • (Romantic, family, friends: What does success look and feel like?)
    • Self
      • (Mental, physical, spiritual, emotional health: What do you want to be possible? Is there something you want to heal or learn more about? How do you want to feel? Do you want to find support?)
    • Purpose
      • (Nurturing, career, side hustle, creativity: What is your passion? What do you want to pour yourself into? What do you want to achieve in this area?)
  • Review your lists.
    • What do you want to accomplish and by when? What do you want to promise to yourself?
    • What’s not working? List what you want to prune or cut back. Are there new boundaries that need to be set?

Step 3: Dream

  • Name your 2020. Write at the top of a new piece of paper, “2020: The Year of ___________.”
  • Now jot down all of your dreams and ideas for 2020 — let them flow! From the super small to the pie in the sky, get them all out and onto paper.
  • Review your list of dreams and highlight or circle your top 5.
  • Pick one and for fun.. double it.

Find a special place for your lists’ safekeeping.

Spoiler Alert: Looking back on these goals is a powerful, eye-opening experience.

When I first reflected on my goal lists, I noticed that what I wrote down often did happen. It blew my mind. I wrote down that I wanted to visit three new countries, that I wanted to attend a retreat, that I wanted to launch a new website, read 2 books a month and sure enough, I did do those thingsand I did not remember having written them down!

What does that tell me?

This works.

So, start dreaming!

Here’s to your best year yet! I’m with you, I support you, and I know we can make it great.



2020 BONUS: Upcoming Body Image Challenge
Stay tuned for a free body image challenge coming in the new year to help ground you in self-love and see your body as the miracle that it is, with daily tips and practices sent to your inbox.