From Resolution to Reality: turning intentions into goals

In part 1 of “From Resolution to Reality” we talked about the difference between resolution, intention and goals. I also gave you a brief exercise on how to tap into your intention and create a short phrase reflecting your vision.

Now you need to turn your intention into goals. This is a much more masculine approach and may feel contriving. The energy starts to contract. It gets more fiery and dense now. Trust me, it’s a good thing. You need this step to anchor down your vision.

Goals need to be SMARTHow to set goals

The ingredients for setting a goal right are called SMART, an acronym for Specific, Measurable, Achievable, Relevant and Time-bound.

While you are probably bathing in the vastness of your vision, it becomes serious now, sort of. It might not feel as elating as setting an intention but is a necessary step to get to where you want to go.

So let’s do it. Take the intention you came up with in part 1 (just trust it) and let’s make it SMART. Or follow my examples to get the concept.


Goals need to be specific in order to gain traction. Say your intention is to make more money this year. Narrowing this down to “I increase my income by 20K” or “I am making 100K this year” is much more specific.

Say your intention is more feeling based; something like “I feel more light and free in my body”. That is very broad. You could narrow that down to “I feel more light in my body, focused in my mind and free in my spirit”. That would be at least a bit more specific.



Putting a measuring tab onto goals helps to know whether you are on track or not. It also helps you to stay motivated. For the above example of feeling more light and free you could turn that into a measurable goal of  “I want to lose 20 lbs”. Another easily measurable goal is“I want to make X amount of money”.

For more esoteric or feeling based goals it is a bit more tricky. For example, say you want to be more loving and compassionate. For such a goal assign a numerical value on a scale from 1-10. This will be subjective of course but will still give you a way to measure. Say you feel loving  at a number 3 right now. Your measurable goal then could be “I want to feel loving and compassionate at a level of 6”.


Goals need to be within reach. Don’t set yourself up for failure. If the goal is too gigantic from where you are presently you will get frustrated  and may give up.

For example, say you make $40,000 per year right now. Setting your goal to $55,000 may be achievable but setting your goal at $100,000 may be too far of a reach, may frustrate you and set you up for failure.

In the same way, if you have a level of self-love of 2 at the moment, getting up to a 10 within three months is a pretty tough call, but raising the bar from 2 to 4 within the next quarter could be rather doable.

On the other hand, don’t make your goal too small or it won’t inspire you. Feel into it and choose the right balance.

RelevantGoals need to be in alignment with your vision.

Goals need to be in alignment with your vision. Goals need to be relevant for who you want to become next.

For example, last year I had this random idea to spend some time at a shooting range learning about guns. Haaa..? yogi at a shooting range?! This idea was born from several years of studying martial arts. After all I should know how to defend myself against all kinds of attacks, guns included. If I don’t know how a gun feels like and works, it’ll be that much harder, so my argument went. Upon further investigation, however, I found this goal to be absolutely meaningless for who I want to become next. Shooting guns does not fit into any of my other goals of healing myself, others and the world. I scratched it. It wasn’t relevant.

On the other hand another one of my goals of increasing my income from X amount to Y amount was in total alignment with my vision of being a major player in the grassroots revolution to healthcare aka teaching people how to take care of themselves. That one stayed.

In order to find out whether a goal is relevant ask yourself:

  • Does it fit with your overall vision?
  • Is it the right time given what else I want to achieve?
  • Is this meaningful to me?
  • Does it make me come alive?

Time boundDeadlines focus our minds and drive us to take action.

Every goal needs to have a target date to be achieved by. Deadlines focus our minds and force us to take action. Putting a boundary on time creates a pressure cooker type scenario. It helps us achieve the same in less time.

To make a goal time bound simply attach a date. For example instead of “ I will lose 10 lbs” change it to “I will lose 10 lbs in the next 3 months” or “I will lose 10 lbs by March 31”.

The trick is not to set the time too far into the future. Say it is January right now and your goal is to increase your income to $100,000 by December. The end of the year is pretty far away and while time bound it is not graspable. Instead, break it down into quarterly goals. 90 days are within reasonable reach.  It will give you more immediate feedback and helps you to monitor your progress more carefully.

You could do the same thing for goals in any area of your life: health, relationships, career, fun/enjoyment. It doesn’t really  matter. It applies to all areas of life.

When I set up my my online program Body Joy I made it 10 weeks long. it is a good timefreame we can wrap our minds around.  That is a measurable and time bound time to spend on specific health goals. It is an attainable junk of time to focus your attention .

Pulsate Back to your Vision

After setting your SMART goals, it is likely that you feel rather dense and contracted now. SMART goals surely make me feel that way. And frankly, I don’t like it. I feel the pressure to be perfect and to succeed.

Still, I go through the process because I know it will get me to my destination faster. And you know what,  by now I don’t only do this for my work stuff, but also for my personal life, health, fun activities and relationships. It was a bit weird at first admittedly.

What? You mean, I have to not only plan my to-do list for work but I have to do the same for having fun. Weird. But you know what, by being clear what to achieve by when, and what to do when, and what the times are to chill, I can totally let go and rejuvenate.


Let’s get practical now and pulsate back to your vision so you can find ease with your action plan.

  • Take a breath and let your sit bones sink into your seat.
  • Recall your intention, pulsate back.
  • Look back at the picture you drew or read the words you wrote. Remember, intentions connect you to your Big Why and heartfelt desire.

Tap back into the expansive feeling it created. Take another breath and then let go of the outcome.

With your intention you gave the universe a signal where the path should go. Then, you made a commitment that you are ready to take action on that vision by setting goals. Now it’s time to break it down into habits.

Habits create your reality

To learn how to break down goals into habits read “From Resolution to Reality: part 3” or watch the online workshop.


Click here to watch

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