Do you know why the majority of New Year’s Resolutions fail within the first week of January? Or why elite athletes are highly successful at achieving their goals? The answer depends on whether or not you have created a goal setting plan!

Here are some pointers to revisit your goals and most importantly to help you achieve your goals for 2015. So put the kettle on, grab a notebook and pen, and start jotting down some ideas:

Specific: Ensure your goal is specific rather than a general “do my best” goal. For example, it is more effective to set the goal of “increase the number of home cooked meals from 3 per week to 7 per week” than “cook at home as much as possible”.

Measurable: How will you measure your progress towards your goal? With the cooking example, you could keep a record of how many meals you have cooked at home each week. If your goal is centred on “improving health” or “increasing energy”, then think about the best way to obtain a baseline measurement, and the methods you will use to continue monitoring progress.

Action oriented: Ensure you positively state your goal: “I want to…” or “I will…” rather than “I need to stop doing…”. Be as specific as possible when answering the question: “What steps do I need to take to reach my goal?”

For example, if your intention is to increase your levels of energy throughout the day, instead of saying “I need to stop eating processed foods”, you could say “I want to eat more vegetables; specifically I will include 2 serves of vegetables in each of my three main meals each day, and will explore one new vegetable per week and find one new recipe to try using this product.”

Realistic: The most motivating goals are those that are moderately difficult which means you need to start where you are at, rather than setting a goal that is too challenging. Given all of your other commitments and your available time, is your goal plan realistic? Do you have ways to manage the hurdles that might pop up and steer you away from your goal plan?

Time-bound: Make sure you set a time-frame for achieving your goal so that you stay motivated to achieve it. It also helps to set up a date to review your goal and goal plan to make sure it is still working for you.

Remember, failing to set a goal plan is planning to fail!

Natalie Haider is a Psychologist, Health Coach, Workplace Wellness Facilitator, and University Educator with over 14 years’ experience in empowering people to define and achieve their version of success. She has worked with high performing athletes, professionals, and corporations in both a one-on-one and group context. Her passion is helping busy women with reducing stress through mindfulness, balancing work and life, improving their relationship with food and their body, increasing self-care, and finding ways to maintain sustained energy.