You set goals with the best intentions in the new year… and then real life kicks in.
The clinic gets busy. Admin piles up. And before you know it, you’re back in that familiar place: busy-but-not-moving-forward. If that’s you, I just want to say – I’ve been there. More than once.
I’ve personally tried all the methods over the years. Big lists. Vision boards with no actual plan. Overly rigid SMART goals. That ambitious January energy where everything feels possible… until February arrives.
What I found was this: most methods didn’t fail because they were “bad” – they just didn’t work in real life. So I built my own simple system – one that I now use in both my business and my personal life. It links the big goals to the day-to-day.
By the end of this post, you’ll have a clear plan for one of your business goals – so you know what to focus on, what to ignore, and what to do in the next 30 days.
Why We Need Goals (And What Happens Without Them)
If you’ve set goals before and then quietly dropped them by February, it’s rarely because you didn’t want it enough – but don’t give up on the idea of goals yet, having them is still important. Here’s why goals matter:
- Provide clarity → they help you decide what matters most right now
- Give direction → they remind you where you’re heading (not just what’s on today’s to-do list)
- Create motivation → they give you a reason to show up and keep going when it gets hard
- Support focus → they help you decide what to say yes to (and what to confidently say no to)
- Build accountability → they give you something concrete to check progress against
And without goals?
- It’s easy to drift into that “busy but not moving forward” mode
- It’s harder to measure progress (or celebrate wins), because nothing’s clearly defined
- You’re more likely to overwork, burn out, or fill time with low-value tasks that feel productive but don’t actually move your business forward
But here’s the bit most people miss: it’s not just having a goal that matters – it’s how you set it up and follow through. And that’s where goal-setting frameworks come in.
Goal Setting Frameworks
If you’ve ever Googled “goal-setting framework,” you’ll know there are loads – but a lot of them feel pretty corporate, overly complex, and not exactly designed for a busy nutrition business owner.
Here are a few common options (and some of my thoughts about them):
- SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)
Great for clarity and easy to measure progress. Can feel rigid and doesn’t address the how. - OKRs (Objectives & Key Results)
Brilliant for business outcomes and team goals. A bit formal for personal goals. - The 12-week year / 90-day goals
Short enough to have built in urgency but long enough to make meaningful progress. Requires more frequent planning (but honestly… that’s the point). - WOOP (Wish, Outcome, Obstacle, Plan)
Simple and realistic – especially helpful for habits and behaviour change so works well for personal goals. - Backward planning
Helps you spot milestones and avoid missing key steps. Can feel overwhelming if your end goal is too vague or too far away. - Systems-based goals
Focuses on the how – repeatable habits and processes – not just the outcome.
I’ve tried a lot of methods over the years but none of them worked really well. I figured you don’t have to pick one goal-setting framework and commit to it – so I built my own system using my favourite bits from each and I can’t wait to share it with you.
(Also… if you’re new around here, yes – I’m a systems person. I systemise everything. It’s the only way I’ve found to make my life feel lighter and more doable. So goal setting is no exception!)
Why I Created A System For My Goals
Here’s the truth: Most people don’t fail because they chose the wrong goals. They fail because they never created a supportive system to reach those goals. A system is what turns a goal into something you can actually follow through on when motivation drops and life just gets in the way.
Why you need a system
- Helps you make progress even when tired or stressed
- Reduces decision fatigue (you know what to do and when)
- Runs on semi-auto-pilot once set up
- Allows you to focus on self-discipline and structure rather than relying on fleeting motivation
- Makes action feel non-negotiable (like brushing your teeth)
- Can flex in intensity – but still keeps commitment (you still show up)
My Simple Goal-to-action System: MOTIVE → MAP
So before we start, I’m a big believer in 90-day goals rather than annual goals. Why? In my experience, annual goals are too far away to create urgency and momentum and I find I make more progress because of this. (If you want to go deeper on this concept, The 12 Week Year is a great read.) But you can choose annual goals if that fits better with you – the system is the same.
And it’s called MOTIVE → MAP, because it does two things:
- MOTIVE makes sure your goal has enough meaning to keep you showing up
- MAP gives you a practical route from goal → weekly plan
MOTIVE (The “Why” Behind The Goal)
Before you build your plan, take 2–3 minutes to run your goal through MOTIVE.
This is the quick check that makes sure your goal is clear, aligned, and actually worth your effort – before you start rearranging your diary around it. It helps you eliminate goals that don’t genuinely matter or rewrite goals so they better match your values and priorities.
M — Meaning: Why does this goal matter to you (and your business)?
And here’s the reverse question that’s even more powerful: What would it mean to you if you didn’t achieve it? This isn’t about guilting yourself – it’s about getting honest. Because when things get hard (and they will), meaning is what keeps you showing up.
O — Outcome: What does achieving the goal actually look like?
Clarity matters here. If the finish line is fuzzy, your brain won’t know what to aim for – and you’ll either procrastinate or overcomplicate it. And knowing what it looks like, helps determine if it’s right for you.
T — Trade-offs: What will you need to say no to for this to happen?
This is where most goals fall apart – not because you’re not capable, but because you try to stack a big goal on top of an already-full schedule. Goals aren’t meant to be about doing more. They usually require doing less of something else.
If you’re not sure what you could be doing less of, then I recommend you first download my free Time Management mini course and workbook to help you identify where you are spending your time and what you can be doing less of.
I — Identity: Who do you need to be to reach it?
Goals stick when they’re tied to identity – because identity drives behaviour. Instead of “I want to be consistent,” it becomes: “I’m someone who follows through.”
When your goal matches who you believe you are (or want to become), consistency gets easier.
V — Vision: Does this goal align with what you actually want long term?
This is your “zoom out” moment. Your goal should support your bigger direction – whether that’s a vision board, vision statement, wish list or just a clear idea of how you want your work and life to feel.
If a goal looks good on paper but doesn’t match your longer-term vision, it will feel heavy fast.
E — Energy: Will this goal give you energy or drain you?
Goals aren’t meant to be things that drag you down week after week. Yes, parts of the process can be uncomfortable – but the journey should still move you towards the reason you built your nutrition business in the first place: more freedom, more impact, more enjoyment, more of what you actually want. Because the destination matters… but so does how you get there.
MAP (The Part That Makes It Happen)
This is the simple checklist I use to build a goal system that actually works in real life.
If you follow them each step, you’ll massively increase your chances of sticking to the goal.
M – Milestones
Break your goal into mini-milestones. I usually choose 3 for the quarter – 1 for each month. Keep them clear and action-led. This step instantly removes overwhelm because you’re no longer trying to “do the whole goal” at once.
A – Arrange the foundations
Ask: What needs to be in place before this becomes easy to start? Think:
- time in the calendar
- tools/platforms
- templates/checklist
- information you need (research, assets)
This is the “set up once so you’re not starting from scratch every week” step.
P – Protect progress
This includes the things that usually derail you:
- Barriers: What’s stopped you from achieving this goal before? Look for low-level, practical solutions to overcome them.
- Environment: What can you change to reduce friction? Design your environment so that taking the desired action to meet each milestone is an easy option.
- Accountability: Who/what keeps you on track? Experiment with internal and external accountability.
- Simple version: What’s the bare minimum on a challenging week? This is a game changer for the perfectionists amongst you or the all-or-nothing mindset. It provides a safety net and maintains identity: “I am someone who still shows up, even if it’s in a smaller way”
- Tracking: How will you measure progress? This creates momentum but also shows where you are slipping early, so you can adjust.
The Final Piece: Turning Your Goal Into a Monthly + Weekly Plan
Once you’ve set up your system and got your MOTIVE and your MAP, your planning becomes very straightforward.
Create your 30 day plan: Use your 1st milestone and decide what progress needs to happen this month.
- List the tasks needed
- Pop them into your task manager with a rough week-by-week timeline
- Delegate/automate anything you don’t need to personally do
I build my monthly plan in Asana but there are plenty of other task management tools.
Create your weekly plan: Each week, choose your weekly Big 3 – the three things that will move your monthly milestone forward. Then:
- block time for them
- make them specific
- track them
My weekly planning is one of my favourite rituals. Sunday coffee shop, quick review, map the week out… and Monday feels grounded. (Also: goodbye Sunday night anxiety.)
How To Increase Your Chances Of Reaching Goals
Here are some other practical ways to make follow-through more likely:
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- Write goals down in one central location: people who write down goals are 42% more likely to achieve them so writing them down, means your steps ahead of most others.
- Look at them regularly:
- Track progress and reflect: with your built in monthly and weekly reviews
- Celebrate small wins: with mini milestones and meaningful rewards
- Be realistic: match milestones to your actual capacity
- Focus on self-discipline not motivation: motivation is the emotional spark that gets you started on a goal, while discipline is the consistent action and commitment to keep going when motivation fades.
- Use negative visualisation occasionally: imagine not meeting the goal and how that would feel – then use that as fuel for consistent action (kindly, not harshly)
Real-life Example (Nutrition Business Owner Edition)
Here’s what this looks like in real life, using one example goal.
Example goal: Create a self-paced nutrition course for people with CKD Stage 3 within the next 90 days.
Step 1: MOTIVE (the “why” check — 2–3 minutes)
M – Meaning: This matters because I want to support more people with Stage 3 CKD without relying only on 1:1 sessions. If I don’t do it, I stay capped by my calendar and fewer people get support.
O – Outcome: A 6-module course with videos uploaded, worksheets included and first students enrolled.
T – Trade-offs: I’ll pause one low-priority project and cut back on new social content so I can protect course creation time.
I – Identity: I’m someone who protects focused creation time and finishes version 1 before perfecting.
V – Vision: Yes – it supports my vision of a calmer, more scalable business.
E – Energy: Creating content gives me energy. Tech setup drains me, so I’ll batch it, use a checklist, and delegate what I can.
Step 2: MAP (the practical route)
M – Milestones
- Month 1: Plan + outline
- Month 2: Create (record + worksheets + upload)
- Month 3: Launch (sales page, emails, marketing, enrolment)
A – Arrange the foundations
- Block 3 x 2-hour sessions/week for course creation
- Choose platform + create folder structure
- Create a simple lesson template (intro → teach → recap → next step)
- Set a “good enough” standard for version 1 (to avoid perfection spirals)
P – Protect progress
- Barrier: perfectionism → define version 1 and stick to it
- Environment: recording checklist + dedicated workspace
- Accountability: weekly check-in with a business owner buddy/coach + a simple weekly tracker
- Simple version: minimum of 3 x 1hr sessions/week
- Tracking: number of modules drafted/uploaded
Step 3: Turn it into a monthly plan (Month 1: Plan + outline)
Month 1 focus: plan the full course so creation is simple next month.
Tasks for Month 1
- Define the course offer+ who it’s for
- Map modules + lesson titles
- Decide format (video length, worksheets, pace)
- Create a resource list (checklists, templates, meal planning tools)
- Set up the platform skeleton (module placeholders)
If you want to see the full example in my MOTIVE → MAP Goal-to-Action template, download it here. I’ve even provided a blank template so you can use it with your own goals.
Action Plan
If you’ve read this far and your brain is thinking “Okay… but what do I actually do now?” – this is for you. Print this, screenshot it, or pop it into your notes app.
☑️ Pick ONE goal (for the next 90 days)
☑️ Run it through MOTIVE (2–3 minutes)
☑️ Map it out
☑️ Create your 30-day plan
☑️ Create your weekly plan
Final Thoughts
This isn’t about doing more. It’s about doing what matters – so you move further towards your dream life and vision, without burning yourself out trying to “hustle harder.”
If you do one thing after reading this post, do this, choose ONE goal and draft your 30-day plan today. Even if it’s scrappy. Even if it’s just bullet points. Momentum comes from starting.
Want help putting this into action without overthinking it? Don’t forget to download my Goal-to-Action template and map out your first goal + 30-day plan today.
