Weekly Goals Checklist

“Setting goals is the first step in turning the invisible into the visible.”

– Tony Robbins

By the sounds of it, I haven’t been the only person struggling to hold myself accountable over the past several weeks (#quarantinelife).

I noticed myself moving less, drinking more alcohol, and frankly not taking the best care of myself. I decided that it was ultimately up to me to make a change (that is, if I really wanted to!), but in order to do so, I wanted a tool to hold myself accountable, so I came up with the following.

It isn’t the most visually appealing and, after getting several inquiries on social media, I decided to create something more “pretty”.

Goals Checklist

“It is not only what we do, but also what we do not do, for which we are accountable.”

– Moliere

This blank version (above) is intended for you to set goals personal to you. Think to yourself, what are 2-3 small things you can improve on that could change the trajectory of your mind and body?

Personal goal examples list:

• drink more water
• meditate
• exercise
• get “x” hours of sleep
• eat more fruits & vegetables
• limit time on social media
• meal plan/prep
• read 15 minutes/day
• “close your rings”
• And the list goes on!…

Page two (below) is an example of my current areas of focus.

I recommend setting a reasonable, realistic goal in order to give yourself some freedom and prevent an “all or nothing”, “on the wagon, off the wagon” mindset. For example, my goal is to reach 45 of 49 checkboxes for the week which allows for flexibility.

Setting Monthly versus Weekly Goals

I prefer to break my monthly goals into mini goals like the worksheet above. This allows daily opportunities to celebrate successes and help build overall momentum toward your larger goals.

It is also important to keep in mind that goals can be adapted as needed. Allow yourself flexibility and recognize when you can go easier or harder on yourself.

Lastly, you don’t always have to wait for a new month to start new goals. Monthly or longer-term goals are great, but be sure to set mini-goals along the way.

Maximizing Personal Performance

If you are looking to dig even deeper and maximize your performance personally and professionally, I highly recommend the book High Performance Habits^. Brendon does an incredible job of helping you crystallize your goals and intentions. He also has a fantastic planner^ which helps manage time and energy most efficiently.

I hope you enjoy and would love to see you setting, reaching, and exceeding your goals, so please tag me (IG: @kaylagirgenrd) so I can cheer you on!

Kayla Girgen, RD, LD
​Bariatric Dietitian & Mindset Coach
​Digital Creator, LIFe app​

^Indicates affiliate links. When you make a purchase through any of the links, there is no additional cost to you, and I may make a small {and very appreciated} commission. Thank you for your support!