The kids are back at school, and peace has (mostly) returned to the house. But amidst the quiet, there’s a different sort of noise – the mental chatter about getting back to a routine.
Maybe your rhythm feels off. Perhaps your motivation took a holiday too. If you’re feeling a bit out of sync, you’re not alone – and you’re not stuck.
Let’s get you back on track, gently but powerfully.
Why Goals Can Feel Daunting
Setting goals sounds simple enough – until you’re faced with the fear that you might not reach them. If you’ve ever felt disheartened by past failures, know this: not reaching a goal doesn’t mean you’ve failed. It’s feedback. It’s your brain saying, “Let’s adjust and try again.”
The process of goal-setting, when done in the right way, can actually reduce how difficult things feel. Studies show that clear, meaningful goals help the brain focus, improve motivation, and shift perception. And once your brain believes something’s possible – your body follows.
This is a podcast I did with goal setting expert Brian Mayne to help!
Start With Your ‘Big Why’
This is where your momentum begins.
Your Big Why is the emotional heart of your goal. It’s not about what you think you should want. It’s about what truly matters.
It might be wanting to feel confident walking into a room. Playing with your children or grandchildren without feeling breathless. Getting a doctor’s approval instead of a warning.
Your ‘why’ must stir something inside. That stirring is what carries you through the wobbles and the “what’s the point?” days.
See It, Feel It, Believe It
Your brain doesn’t distinguish between imagination and reality. So when you visualise your success – truly feel it – your mind begins building the pathway to make it real.
Close your eyes and picture yourself at your goal. How do you move? What do you wear? How do you feel? What do you believe about yourself in that future?
Now bring that version of you into the present. Start showing up as her – even in small ways. One choice, one step at a time.
Chunk It Down
Big goals often overwhelm us. But when you break them into small, doable steps – everything changes.
Let’s say your goal is to go from a size 22 to a size 14 in six months. That’s brilliant. But to your subconscious, it’s a mountain. So chunk it down. First stop: size 20. That’s all you’re aiming for right now. Then size 18. One rung at a time.
This method makes the journey feel manageable – and it keeps your motivation high. You’ll see progress sooner, and your brain will be more willing to keep going.
Celebrate the Wins
No win is too small. In fact, the small ones matter most. Each time you notice a win – drinking more water, stopping at one biscuit, walking a little more – write it down. Celebrate it.
Your brain craves reward. When it sees progress, it wants to keep going. So reward yourself, not with food, but with something that brings you joy – a new book, a walk in the park, a lovely bubble bath.
Make Your Goals Visible
Stick your goal where you’ll see it daily – on the fridge, the mirror, the kettle. Remind your mind what you’re working toward. This daily nudge keeps your intention active and your focus sharp.
Speak Kindly to Yourself
The voice inside your head matters. If it’s saying, “I’ll never get there,” or “I always mess it up,” it’s time for a new script.
Replace those old stories with new ones: “I am capable.” “I’m learning.” “I’m changing for good.”
Self-belief isn’t fluffy – it’s vital. People who believe in themselves stick with change longer, bounce back from setbacks quicker, and find more joy in the journey.
Make It Easy, Not Perfect
Finally, remember this: progress beats perfection every time. One step today is better than ten steps tomorrow that never happen.
If you want to dive deeper into how your brain works with goals – how motivation forms, how to keep it going, and why visualisation is more powerful than willpower – I explore all of this and much more in The Weight’s Over: take back control Chapter 25- Identify the ‘Big Why’ of Weight Loss.
So if you’re feeling out of joint right now – start small. One pod, one choice, one win. That’s all it takes to turn the ship.
You’ve got this. And we’re right beside you every step of the way.
