4 Ways to FINALLY Follow-Through On Your Goals

February 4, 2019
February 4, 2019 Jessica Grafft

As we move from January’s New Years Resolution to February,  we no longer make mistakes writing the date—we’re comfortable with it being 2019 now. But “comfortable” cuts both ways, and it’s often all too easy to let that New Year’s excitement slip away. Instead of remaining passionate about what we were going to change, we get “comfortable” with things staying the same.

Which makes this the perfect time to redouble your efforts to stick to your 2019 goals! To help you do just that, we’ve assembled a shortlist of tips that will help you stay on track.

Make a leverage list.

Why do you want what you want? Think of as many reasons as you can. Now, actually visualize what it would feel like to be exactly where you want to be. Make it as real as you possibly can in your mind. Write it all down and be very descriptive. When the going gets tough and you don’t feel like you’re progressing as quickly as you like, read your list. Currently, I have a leverage list on my bedside table, one on my phone, & one next to my Keurig. Even when I’m not feeling off course, it’s still good to constantly remind myself of the reasons I’m working hard and making sacrifices. Sometimes we just need little reminders of why we are getting up at 5:00am to hit the gym, or staying in on a friday to study instead of at happy hour. Make your leverage so big that there’s no reason you don’t want to take action to reach your goals.

Set yourself up for success.

Make sure your daily calls to action are reasonable and attainable. Make sure they are something you can stay consistent with. This is key. You don’t want to make it so strict right out of the gate that you aren’t going to be successful with it. This isn’t about perfection, sometimes we are going to eat the damn cookie and that’s more than okay. Many times we get discouraged and just quit because we think we failed. Give yourself some breathing room and make it flexible and obtainable. Create one new habit at a time, just one. This is about progress, not perfection. Having integrity with ourselves by following through on what we say we will do builds confidence. Remember, consistency trumps intensity. People don’t get in shape because they work out as hard as the can a day or two here or there. It’s their consistency that makes them successful.


Having a coach or a trainer can work wonders! Also, a friend or a group, whichever you know is going to get you from talking to action.  I believe so many people know HOW to reach their goals. They can tell you when, why, where, how, etc. But for some reason they are stuck. A little pressure of having to answer back to someone can be a great tool. Sometimes accountability can just be used as a catalyst to get things rolling until you get your habits created. Some people may want accountability in a certain area for the long term. Find out what works for you and what’s going to get you the results you want!

Later becomes never.

For a long time, I was a professional at giving myself an out. “I’ll go to the gym later today, I’ll definitely go.” Riiiiiiiggght.  Instead of going when I had intended to go which was first thing in the morning, I would somehow convince myself that I would go later. Later always became never. I found that rationalizing and giving myself an out started with a single pleasurable thought. The thought that I could avoid the work now felt so good in the moment, and I was avoiding the pain of having to get out of bed when I was just so comfortable. (Pain vs. pleasure) Just like any negative thought, stop it in its tracks. Don’t let it linger around. Instantly remind yourself of your leverage list and take action!


Need help on accountability and coaching for your nutrition goals? Contact us today and make your 2019 THE BEST yet! 

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