The daily maintenance of a relationship is so much easier when you employ even a few of these twelve phrases.
There are things that your partner needs to hear you say on a consistent basis in order to feel deeply loved.
Some of which they know about, and some of them, they don’t.
Communication is key in intimate relationships and it helps to be intentional about telling your partner what they need to hear from you.
Behold! A concise reminder of things that your partner would love to hear, and hear often.
Focus on bringing these tips into your relationship and see your partner open up like never before.
1. That You Want To Make Their Life Easier
I am a firm believer in the concept that a thriving relationship occurs when two independent, emotionally stable people decide that they want to help each other live the most fulfilling lives possible.
One way to communicate that is by saying any variation of “I want to help you in any way that I can.”
“Please don’t hesitate to let me know if you feel like I could make your life easier in any way.”
“I want to always be a positive influence in your life. Is there anything I could do today that would take some pressure off of you?”
Even something as simple as picking up their dry cleaning could have a measurable impact on their stress level on a certain day… so keep your ears out for things that you can do to help them.
I’m not suggesting that you need to take on their responsibilities or moods as your own, but being willing to help them out (and communicating that mindset) is always appreciated.
2. That You Want To Keep Dating Them
Just because you’re in a relationship with them doesn’t mean you get to stop dating them.
Whether it’s pre-planned or (better yet) a surprise, taking your partner out on dates will keep your connection growing over time.
Not sure what to do on your big night out?
Try an activity date like bowling, rock climbing, or taking a cooking class. Want something a bit more romantic and intimate? Turn off your phones, remove any technology from your evening (except for the music), light some candles, and have some dedicated connection time in your bedroom.
Whether you engage in a dedicated sex date or just want to discuss your lives, ambitions, and relationship, actively dating your partner will make them feel loved and appreciated.
3. That You Like Having Them Around
Many people assume that just because they are in a relationship with someone, their partner knows that they must enjoy their company.
While this is often the case, a simple “I love having you around. Just seeing your beautiful face makes my heart warm” can go a LONG way with certain people.
Try it out. Your partner might respond better than you thought possible.
4. That You Want To Know About Their Day
One cornerstone of communication is the daily catch up.
While these don’t necessarily need to happen on a daily basis, showing that you genuinely care about what is going on in your partner’s life is a nice gesture.
The key to making this work? Asking “How was your day?” and then listening all the way through.
Listen attentively, give positive reinforcement (“That’s so great that you finished that project on time. I’m not surprised at all because you’re so hard working, but still… well done!”), and help them solve their problems if they ask you to.
5. What They Bring To Your Life
Presumably you are in a relationship with your partner because you like them and they bring value to your life in some way. So tell them about it!
A basic script could play out like “Because you are so (character trait), I constantly feel (what you feel) in our relationship. And I thank you for that.”
“Because you’re so generous with your loving energy, I constantly feel taken care of and loved in our relationship.”
“Because you’re so driven and hard working, I constantly feel pushed forward and motivated in my own life.”
If what they bring to your life isn’t immediately apparent, take the time to write down a few ideas, and then commit to telling them about what you came up with in the next few days.
6. That You Support Them And Their Decisions
Your partner wants to feel like you’re on their side (at least the majority of the time).
Sprinkling hints of “You were right/allowed to do that/totally in the right in that situation” throughout your conversations shows them that you’re on their team.
She asks if you can do her a favour? You answer “I can do you two favours.”
She says “I felt like I had been good all week so I had a cupcake with lunch”? You reply with “Good for you. You could have had ten if you wanted.”
Be on their side. Support them in their decisions.
7. That You Find Them Attractive
You find your partner attractive on multiple levels.
You can compliment their physical appearance (You look mesmerizing/beautiful/fantastic/stunning/ridiculously cute. I love your hair/outfit/legs/hips/nose so much.)
Or you can compliment their character and personality (I love how caring/nurturing/open minded/communicative you are.)
8. That You Find Their Choices Attractive
Your partner’s choices tie back to who they are at a deeper level. By noticing those choices and verbalizing your appreciation, they will feel seen and loved.
Examples of physical appearance compliments: “Your hair/outfit/dress/lips look/looks really sexy right now. Seriously, I love it.”
Examples of lifestyle/character compliments: “I love that you were able to get yourself up out of bed and going for a run/workout/exercise so early in the morning. I find that incredibly sexy that you take care of yourself like that.”
9. That They Are A Priority
It’s easy to let your partner become less of a priority on your list when you slip from a “wanting” mindset to a “having” mindset.
Tell them “I will always put you first, and if I ever forget please give me a nudge to wake me up to reality. You are the most important person in my life and I want to make sure you always feel like you are.”
10. That You Still Appreciate Them
Don’t take your partner for granted.
Tell them “I’m so glad you’re my girlfriend/wife/partner. Sometimes I see you from a distance and I’m like ‘Wow, that is one ridiculously beautiful and classy looking woman.’ And then I realize that I’m already dating you and I feel like the luckiest person in the world.”
11. “I’m Sorry”
It’s inevitable that you are going to mess up. Make sure you are clearing the air with them when you do.
12. “I Love You”
I left the most obvious (and most important) for last. This little phrase can’t be said enough. Say it upon waking, before they leave for their day, via text while you’re apart, after you kiss, and before you go to sleep.
Say it like you mean it. Don’t just go through the motions. Tell them you love them… don’t just verbalize it.
Say It Loud, Say It Proud
You know what to do, now it’s time to do it.
Commit to saying at least one of these things to your partner in the next 48 hours. The sooner you take action, the better.
I don’t know about you, but I often find advice to release stress and pressure to be great on paper but incredibly difficult to apply.
Just say no more often! Sounds good, but my twenty-month-old son still needs constant care and I need to earn money, so there’s a lot I can’t just not do.
Get out in nature! I do try, but it’s been cold and grey, and often I don’t get time to myself until night—when it’s even more frigid.
Exercise more! I have the best of intentions, but I’m pregnant, frequently exhausted, and there’s that whole time thing again. I just can’t seem to create more of it, try as I may.
I suppose this is true of most good advice: It’s far easier to make a list of great ideas than it is to actually apply them. And it’s hard not to resist all those well-intentioned suggestions as overly simplified and maybe even unrealistic.
That, I’ve realized, is my biggest problem—one that you can perhaps relate to as well: While my circumstances can be challenging and limiting, most of the stress and pressure I feel originates with some form of internal resistance. Resistance to what was, what is, what might be, what I’m doing, what I could be doing, who I am… the list goes on.
And it might look like this:
Rehashing the past (and pressuring myself to somehow fix my mistakes)
Dwelling on worst-case scenarios (and pressuring myself to find ways to avoid them)
Fighting my current reality (and pressuring myself to change it)
Worrying about what I have to do (and pressuring myself to do it perfectly)
Obsessing about what I should be doing (and pressuring myself to figure it out)
Fixating on what I can’t do right now (and pressuring myself to get around my limitations)
Wishing I had more time for myself (and pressuring myself to somehow create it)
Judging myself in comparison to others (and pressuring myself to be better than I am)
Agonizing about what people think of me (and pressuring myself to meet their expectations)
If you’ve done any of these things yourself, I’m sure you know they’re exhausting.
That’s not say we are the sole cause of our stress. Sometimes life demands that we do more and deal with external challenges beyond our control—job loss, health issues, financial troubles, divorce…
And it’s true that there are lots of little things we can do to relieve some of the tension. But the first thing we need to do is relieve the pressure where it’s generally the most intense: within our own minds.
How to Relieve the Mental Pressure
There are two things I’ve found to be highly effective in quieting my inner voice of resistance.
1. Allow yourself to feel the feelings under your thoughts so that you can calm and release them.
All too often we get caught in a thought loop as a way to avoid feeling our feelings, because stressful as it may be, thinking about our circumstances allows us to avoid facing our deepest wounds. But we have to face them to heal them. As they say, the only way out is through.
I’ve found that underneath my varying forms of internal resistance, there’s usually:
About things I think I’ve done wrong, about who I am (when I mistakenly assume my poor choices define me), about expectations I failed to meet or might fail to meet (my own and other people’s). And this triggers my core childhood wounds that led me to believe I’m fundamentally bad.
When I feel it:
When I’m rehashing the past, judging myself in comparison to others, and agonizing about what people think of me.
Of the unknown, failing, succeeding then somehow ruining it, losing control, not doing enough with my life/making the most of my time, not living up to my potential, hurting or disappointing other people. Once again, this triggers my childhood wounds that led me to believe I’m not good enough, and never will be.
When I feel it:
When I’m dwelling on worst-case scenarios, worrying about what I have to do, and obsessing about what I should be doing.
Toward myself for what I think I did wrong, toward other people for how I think they did me wrong, toward for myself for maybe causing them to do me wrong (because I often find a way to blame myself), toward life for being unfair. This triggers my core belief that life should be fair, formed, you guessed it, in childhood, when life felt very unfair.
When I feel it:
When I’m rehashing the past and fighting my current reality.
Because I’m not connecting with myself, others, my passions, the world at large, or anything that would fulfill me.
When I feel it:
When I’m fixating on what I can’t do right now and wishing I had more time for myself.
When I can get below the thoughts and identify one of these feelings, I can sit with it. I can cry it out—the ultimate release!
I can empathize with myself and tell myself what I need to hear—that I’m a good person who’s always done her best, that I will do my best in the future and can handle what’s coming, that everyone else is doing their best, and we all deserve understanding and forgiveness.
And I can also do what I really need to do to feel better:
Maybe take a warm bath if I’m feeling ashamed to remind myself that I deserve comfort even when I think I’ve messed up.
Maybe do something fun and childlike if I’m feeling afraid of the future to help me find joy in the present moment.
Maybe write a forgiveness letter if I’m feeling angry to help me empathize, accept, and let go.
Maybe call someone I love, journal, or do something creative if I’m feeling empty, to meet my need for connection.
The point is, after we feel our feelings, we can do something to address the specific root cause of our stress in a moment instead of arbitrarily choosing an activity from a one-size-fits-all list of stress-relievers.
So ask yourself: What am I thinking that’s stressing me out? What’s the feeling underneath it? What does that feeling have to teach me? What does it need to hear? And what can I do to help ease that pain?
2. Get out of your head (and perhaps into your body or a state of flow).
It’s ironic but true that two pieces of seemingly contradictory advice can be equally helpful and powerful, and such is the case when it comes to relieving stress. Or at least it has been for me.
On the one hand, it can benefit us to look closely at what’s going in our minds so we can understand it, challenge it if necessary, and calm the feelings underneath our thoughts.
On the other hand, sometimes we simply need to disengage from our mind’s stories—about our unfulfilling work, our mounting bills, our insensitive relatives, and so on. To recognize we’re getting caught up in a mental maze from which we may never escape unless we consciously choose to get out—and then make that choice.
Our brain’s default mode network (DMN), which is designed to protect us, tends toward negativity, often focused on the past, the future, and the intentions behind others’ behavior. Research has shown a link between a disproportionately active DMN and depression and anxiety—and has also shown that meditation can help influence the default network.
That’s why it’s so important that we learn to get out of our heads, either through traditional meditation or by getting into our bodies or a state of flow (when you’re so consumed in a task that you forget about everything else and lose track of time).
It’s not just about temporarily quieting our thoughts. Mindfulness can actually change patterns of brain activity over time, enabling us to more frequently get out of the default mode network—where we inevitably feel stressed!
How do we get out of our heads and into our bodies or a state of flow?
Here are a few ways to practice mindfulness through movement:
As you sync your breathing with your movements and focus your attention on the subtle muscle shifts required to get into and hold each pose, you’ll find your mind naturally quieting. There are lots of different styles of yoga. My favorites are vinyasa and Bikram, since I find the heat particularly soothing.
You can find all kinds of yoga videos on YouTube, and odds are, when life gets closer to normal again, you can find a free or donation-based class near you. I personally find it easier to practice in a class than on my own, since the presence of other people holds me accountable, and there are fewer cookies and TVs nearby to distract me!
I have less experience with Tai Chi, but I did practice for a while in college, as part of an acting class. Acting requires you to get out of your judging mind, and Tai Chi is a perfect practice to facilitate that, since it’s all about integrating mind and body through slow, low-impact, controlled movements and breathing.
Tai chi is less physically taxing than most yoga practices (aside from restorative yoga, which is incredibly relaxing), which makes it perfect for anyone who’s more physically limited. It’s particularly popular among the senior crowd, since it’s easy on the joints, but it’s a powerful and effective mindfulness practice for anyone, of any age!
Mindful hiking or walking
Any form of movement can be meditative if you focus your attention on the sensations in your body, and hiking and walking outside bring the added benefit of immersing you in nature—a natural stress-reliever!
Studies have shown that just twenty minutes in nature can significantly lower your stress hormones. And it can also stimulate all the body’s senses, as we tune in to the sound of running water trickling nearby, the scent of pine (known to lower depression and anxiety), the colors in a picturesque sunrise, the feeling of leaves crunching beneath our feet, and the taste of a freshly picked piece of fruit.
Here are a few ways to get into a mindful state of flow (suggested by flow researcher Steven Kolter):
Through social triggers
We often think of flow as something we achieve individually, but group activities bring the added benefit of facilitating deep connection as we move in sync or work toward team goals. This might mean getting into a collective state of flow as part of a sports team, dance troupe, or through synchronized swimming.
I remember one particular piece of choreography from a community theater show I did as a kid. There were at least twenty of us, seated, doing clapping motions with each other’s hands, tapping our own and each other’s legs. We all needed to move perfectly in sync to get it just right, which required intense focus, and I have to say it was deeply gratifying to move as part of a whole—to lose myself in the group and become immersed in something bigger than myself.
Through creative triggers
Any creative activity can get us into a state of flow if we enjoy it and lose ourselves in the task. Painting, playing an instrument, dancing, jewelry making, even doodling—pick whatever calls to you so deeply you can’t help but concentrate on the present, losing your sense of self-consciousness because the act itself is so fun and rewarding.
Through environmental triggers
Rock climbing is a perfect example, since you need to be fully absorbed in the moment to safely navigate the rock formation. As you push yourself to your physical limit, balancing and adapting to the changing terrain, you’ll find yourself going deeper and deeper into a state of flow.
Though I’ve never done outdoor rock climbing—which I imagine is all the more thrilling, since it’s riskier and you’re totally immersed in nature—I participated in a climbing course as an experiential therapy treatment for bulimia in my early twenties. I remember all my worries falling away as I focused on not falling off the beam, and I recall appreciating my body for what it could do instead of judging myself for everything I thought I was doing wrong.
The beauty of most of these practices is that we can adapt them to our needs and available time. You can take an hour class or just practice for ten minutes. You can work on a painting for two hours or sketch for a brief window before bed.
Easier said than done? Of course! It’s far easier to watch Netflix in our one free hour of time or mindlessly scroll in that brief window before bed. (Guilty as charged.) When I do that, all my heavy unfelt feelings fester, settling deep into my brain and my bones and suffocating me like an invisible straitjacket.
But I know when I do something that’s good for me, I feel it—and I want more of it. And my resistance to doing it naturally fades away, along with my stress.
So really, we just need to show up once—really show up. Be so present that we allow ourselves to fully live that moment so we can love that moment, and that love will bring us back. Back to the practice, back to our bodies, back to ourselves. Our deepest selves, underneath the stress and pressure. The true self who knows we don’t need to be more, we don’t have to do more, we just have to let ourselves enjoy more. Because within that enjoyment there’s peace and healing. And no matter what our negatively biased brains tell us, we absolutely deserve it.
One is a more reactive approach, where you fight back when you encounter challenges in your personal or professional life. The other is a more proactive one where you are mindful of the trends within you and around you and ready with your surfboard whenever a big wave hits!
The only difference between the two is awareness.
Awareness empowers you to make conscious choices based on an understanding of yourself and the situation, to notice what your choice created, and to then choose again. This is why awareness is powerful. By becoming aware, you are snatching control back.
Merely observing your thoughts and behavior can spur positive action.
Big words. How am I so sure?
Just by tracking my sleep, I was able to gain insights into what aids my sleep and what disrupts it.
When I started tracking my food, I realized calories don’t matter but macros do. I then changed how I consumed food.
Journaling allowed me to observe my mental chatter and learn from it. It made me aware that most of my anger and frustration stems from lack of sleep, food, or water.
Tracking my finances made it easier to make tough calls with my spending.
I didn’t make these changes overnight. They took days and months of being aware before the changes actually happened.
Awareness is knowledge. Knowledge gives you power. Power makes it easier to change.
In the absence of awareness, you react mindlessly to your surroundings because all you have is the movement of thought. Your reaction will then depend on your past experiences and conditioning.
If in the past, you dealt with stress by eating, you are going to reach for your favorite snack. If your past experience taught you to raise your voice to get heard, you will easily shout when you are being ignored.
You start to believe what you are experiencing is reality when actually you are experiencing the narrative your mind created as a reaction to what is going on around you. Without awareness, you confuse what is happening in your mind with reality. You are at the mercy of the conditioned mind.
“Awareness is all about restoring your freedom to choose what you want instead of what your past imposes on you.” ~Deepak Chopra
Most of us are clueless about why we do what we do, how we present ourselves, and how others perceive us. And we get stuck in negative patterns as a result.
Here are some ways you can improve your awareness so you can improve your life.
This allows you to take a step back and ask probing questions of yourself. As Ferris Bueller said, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”
Ask yourself: Why did I react this way? Why is this making me sad? Why am I so against this viewpoint? Where did this belief come from?
Doing this will allow you to make stronger connections. It will make your convictions stronger and give you the fuel to argue your viewpoint in a civil manner. It will also make you aware of your bad habits and thought patterns.
For instance, self-reflection has taught me that I have a tendency to eat unhealthy food when I haven’t gotten enough sleep. I also have a tendency to shut myself off from people when I am angry instead of talking to them calmly. Knowing this about myself, I am able to catch these unhealthy habits and choose healthier responses.
Journaling is a great tool for self-reflection, since it helps you understand and challenge your thoughts and beliefs, and it’s also an stress reliever. It acts as a brain dump. Think of this as a parking lot for your thoughts. Just like your back feels lighter when you take off your heavy backpack, your mind will feel lighter and less stressful once you dump your thoughts on a piece of paper.
You can do this once a week, once a day, or even once every fortnight. All you need is a diary and a pen to get going. Trust me, nobody is so busy that they cannot take five minutes in a day to journal.
Take personality and psychometric tests.
Whereas a personality test can give you insight into why you do the things you do, a psychometric test can help you asses your skills, knowledge, abilities, and characteristics. I am not a big fan of these, but there are scores of free tests available online. You might find yourself agreeing or disagreeing with the results, but they will give you some food for thought.
Since they’re all based on some sort of questionnaire that you answer, I would recommend taking more than one to get a broader understanding of your strengths, weaknesses, and behavior patterns.
Ask for feedback.
There is a catch to this one. You need to be willing to take the feedback someone gives you without being offended or getting into an argument. If you can ask probing questions from them to dig deeper, even better!
If you are uncomfortable with people pointing out your mistakes and shortcomings to your face, you can ask through email. This way you have time to digest what people write before responding and will be less likely to react defensively.
Step out of your comfort zone.
Once you become aware of your limitations, the next step is to push them and face your fears.
I used to hate talking to large crowds or presenting in front of people. Nothing made me sweat faster!
Since I was aware, I decided to tackle this by joining a student organization in college where my role was to go to different classes and present about the organization in efforts to recruit more students. It wasn’t easy, but within a year, I wasn’t sweating anymore!
For you, this might mean setting a boundary with someone after recognizing your habit of letting people take advantage of you or applying for a job you’ve been interested in after recognizing that you usually hold yourself back with fears of not being good enough.
This is how awareness changes your life: when you not only recognize what you’re doing and why but consciously choose to do something different.
Awareness makes you stronger. With awareness, you are able to bounce back faster after adversity. You are conscious of your insecurities and shortcomings. You have gone through the cycle enough times to understand what triggers them and how you can recover from them.
For example, in my case, when I am feeling sad and depressed, I know I can recover if I take a nap or go workout. It helps me shake off the bad mojo.
Awareness allows you to empathize with people. You can relate to the other person because you know the signs, having experienced them yourself. It becomes very easy to step into the other person’s shoes instead of judging them. In fact, it will come naturally after a while.
Your agility increases because of your awareness. You can pluck yourself in and out of any situation when you want and are able to adapt and pivot as needed on much shorter notice. In other words, you are able to move, think, or act quickly.
The pursuit of self-awareness also leads you to your blind spots. It uncovers the unknown and makes it known, so at least you are aware of it, even if you are not able to act on it right away.
When I look back, I have been blessed to have experienced many moments of awareness discovering things either by myself or because someone in my trusted circle caught it. I am pretty sure when you look back, you will also be able to spot those moments where your transformation first began because of the awareness bringing it to light.
The wheels of change begin to move with the first sign of awareness.
Goal setting is a fantastic skill to develop, and how you design your own future. A life best lived is a life by design. Not by accident, and not by just walking through the day careening from wall to wall and managing to survive. If you can start giving your life dimensions and design and color and objectives and purpose, the results can be absolutely staggering.
Goal setting gives you the chance to experience the power of your imagination. Think about it. Imagination builds cities. Imagination conquers disease. Imagination develops careers. Imagination sets up relationships. Imagination is where all tangible values and intangible values begin. So what you’ve got to learn to do is use this powerful resource.
Tapping this resource of imagination for goal setting involves thinking about your future, thinking about tomorrow or the rest of the day, thinking about the rest of the year or five years or 10. You can use your imagination to start prospecting for the future, for what could be possible for you.
5 Things That Affect You, Your Life and Your Goals
But before you can do that, you need to know the five primary things that affect all of us:
1. The Environment
It doesn’t hurt to make a simple contribution to the environment; a little contribution costs nothing. Pick up a piece of trash and throw it in the receptacle. If everybody did that, what a better world it would be. If everybody contributed, what a difference it would make!
Think of any big event of local, national or global significance. There are small events and daily events and family events and community events, too. Events affect all of us—some small, some big, some personal, some national, some global.
Here’s a good phrase to jot down: Ignorance is not bliss. Ignorance is tragedy. Ignorance is devastation. Ignorance creates lack. Ignorance creates disease. Ignorance will shorten your life. Ignorance will empty your life and leave you with the husks, nothing to account for. No, ignorance is not bliss.
Here’s another note to make: What you don’t know will hurt you. What you don’t know will tragically affect your life. What you don’t know will leave your life empty. What you don’t know will leave you without a relationship.
We’re affected by whatever we know or don’t know.
Whether it’s business or personal, we’re all affected by results. Disciplines undone in the future give us poor results. Disciplines managed well give us good results.
5. Our Dreams
We’re affected by our dreams—our vision of the future.
The Pull of the Future
Some people live in the past. They let their life be continually pulled and influenced by it. Although we must remember and review the past to make it useful to invest in the future, here’s the key: Make sure that the greatest pull on your life is the pull of the future.
If you’re skimpy on your dreams, or your objectives and your purposes aren’t very well planned, then that doesn’t pull very hard. You might have more of a tendency to be pulled apart by events or circumstances. So in order to save yourself from being pulled apart by distractions or pulled back to the past, you need to start designing the future.
Goals are like a magnet—they pull. And the stronger they are, the more purposeful they are, the bigger they are, the more unique they are, the stronger they pull.
High dreams pull you through all kinds of down days and down seasons. They pull you through a winter of discontent. They pull you through distraction on every side. A bad day can almost overwhelm you if you don’t have something really purposeful to go for on the other side of that day.
If you’ve got excellent goals, though, they’ll pull you through all these things and very little of it will attach itself to you. You’ll be able to get through some of the most difficult times if you have this spectacular vision ahead of you of where you’re going and what you’re going to accomplish.
Learning to Set Goals
Learning to set goals can transform your life forever. There is power in reaching out into the future, designing something to the best of your ability, refining it as you go, tearing it up periodically if you want to, setting a whole new list. It’s your life. It’s your future.
3 Components of Powerful Goals
The major reason for setting a goal is for what it makes you do to accomplish it. This will always be a far greater value than what you get. That is why goals are so powerful. They are part of the fabric that makes up our lives.
Goal setting is powerful because it provides focus, shapes our dreams, and gives us the ability to home in on the exact actions we need to take in order to get everything in life we desire. Goals cause us to stretch and grow in ways we never have before. In order to reach our goals, we must become better—we must change and grow.
Powerful goals have three components:
They must be inspiring.
They must be believable.
They must be goals you can act on.
Life is designed in such a way that we look long term and live short term. We dream for the future and live in the present. Unfortunately, the present can produce many hard obstacles. Fortunately, the more powerful our goals (because they are inspiring and believable), the more we will be able to act on them in the short term and guarantee that they will actually come to pass.
4 Tips for Setting Powerful Goals
So, what are the key aspects to learn and remember when studying and writing our goals? Here’s a closer look at goal setting and how you can make it forceful and practical:
1. Evaluation and Reflection
The only way we can reasonably decide what we want in the future and how we will get there is to first know where we are right now and what our current level of satisfaction is. With our focus on goal setting, the first order of business is for each of us to set aside some serious time for evaluation and reflection.
2. Dreams and Goals
What are your dreams and goals? Not related to the past or what you think you can get, but what you want. Have you ever really sat down, thought through your life values and decided what you really want? This isn’t what someone else says you should have or what culture tells us successful people do or have. These are the dreams and goals born out of your own heart and mind, goals unique to you and that come from who you were created to be and gifted to become.
3. SMART Goals
SMART means Specific, Measurable, Attainable, Realistic and Time-sensitive.
Specific: Don’t be vague. Exactly what do you want?
Measurable: Quantify your goal. How will you know if you’ve achieved it or not?
Attainable: Be honest with yourself about what you can reasonably accomplish at this point in your life while taking into consideration your current responsibilities.
Realistic: It’s got to be doable, real and practical.
Time: Associate a time frame with each goal. When should you complete the goal?
The word accountable means to give an account. When someone knows what your goals are, they help hold you accountable. Whether it is someone else trying to reach the same goal with you or just someone you can give the basic idea to, having an accountability partner will give you another added boost to accomplishing your goals.
So, evaluate and reflect. Decide what you want. Be SMART. Have accountability. When you put these four key pieces together, you put yourself in a position of power to catapult toward achieving your goals and the kind of life you desire.
Evaluation and Reflection
The basis for knowing where we want to go is knowing where we came from and where we are. It is also knowing how well we have done achieving things we have previously set our eyes on. This is the essence of evaluation and reflection. We need to understand how to look at what we have done and then use that as a platform for what we want to do next.
The process of evaluation is relatively simple but can be varied a bit. The important point is having a process. Here is the basic process for evaluation and reflection:
1. Find a quiet place.
Reflection is best done away from distraction. It gives your mind space to think.
2. Take regular time.
Whether it is once a week, every other week, once a month or quarter, be sure to set aside a regular time at regular intervals to evaluate and reflect.
3. Look back.
Look at what you have accomplished and where you are. Be specific. Be truthful. Be ruthlessly honest.
4. Write it down.
Keep a record. This gives you the chance at the next stage of evaluation to see exactly where you were last time and keeps it as objective as possible.
5. Look forward.
Set your next goal. Stretch yourself according to what works for you.
The purpose of evaluation is twofold. First, it gives you an objective way to look at your accomplishments and your pursuit of the vision you have for your life. Second, it shows you where you are so you can determine where you need to go. Evaluation gives you a baseline from which to work.
“The unexamined life is not worth living.” To evaluate and reflect brings us face to face with who we are. More important, it allows us the time to dream and create a vision for what we want to become. Only when we take time out of our busy schedules can we get into the state of mind and quietness of heart we need in order to find that inner place.
Those who never take time to evaluate and reflect will blow to and fro through this life, living by the forces of culture, circumstances, societal pressures and, unfortunately, personal weaknesses.
In contrast, those who take the time to evaluate will find they are like an oak tree in a storm: They have a firm foundation, they know where they are going, they know how to get there, and, ultimately, they will get there no matter what comes their way.
Take a couple of hours this week to evaluate and reflect. See where you are and note it in your journal so that as the months progress and you continue a regular time of evaluation and reflection, you will see just how much ground you’re gaining—and that will be exciting!
Dreams and Goals
One of the amazing things we have been given as humans is the unquenchable desire to have dreams of a better life and the ability to establish and set goals to live out those dreams.
We can look deep within our hearts and dream of a better situation for ourselves and our families. We can dream of better financial, emotional, spiritual or physical lives. We have also been given the ability to not only dream, but pursue those dreams—and not just pursue them, but the cognitive ability to lay out a plan and strategies to achieve those dreams. Powerful!
What are your dreams and goals? This isn’t what you already have or what you have done, but what you want. Have you ever really sat down and thought through your life values and decided what you really want? Have you ever taken the time to truly reflect, to listen quietly to your heart, to see what dreams live within you? Your dreams are there. Everyone has them. They may live right on the surface, or they may be buried deep from years of others telling you they were foolish, but they are there.
You have to ask the hard questions to get excited about your dreams, and then you have to translate that excitement into strategic action to pursue all that you want. These are the disciplines that will help unleash the power of the dreams inside of you:
Listen to yourself.
How do we know what our dreams are? This is an interesting process and relates primarily to the art of listening. This is not listening to others; it is listening to yourself. If we listen to others, we hear their plans and dreams, and, at times, others will try to put their plans and dreams on us. If we listen to others, we can never be fulfilled. We will only chase elusive dreams that are not rooted deep within us.
Instead, we must listen to our own hearts to hear the dreams born out of the passions and desires we each uniquely possess. Just like when you are quiet enough to hear your own heart beating within your chest, your dreams have their own rhythm. All you have to do is get quiet enough to hear the beat.
Take time to be quiet.
Taking the time to be quiet is something we don’t do enough in this busy world. We rush, rush, rush and are constantly listening to noise all around us. We must not get faked out by just being busy. Instead, we must constantly ask ourselves the question, “Busy doing what?” In other words, are the activities you are participating in moving you toward your goals? If not, then work to eliminate those things and replace some of that time with quiet.
The human heart was meant to have times of quiet reflection, allowing us to peer deep within ourselves. It is when we do this that our hearts are set free to soar and take flight on the wings of our own dreams. Schedule some quiet “dream time” this week. No other people. No cellphone. No computer. Just you, a pad, a pen and your thoughts.
Think about what really thrills you. When you are quiet, think about those things that really get your blood moving. What would you love to do, either for fun or for a living? What would you love to accomplish? What would you try if you were guaranteed to succeed? What big thoughts move your heart into a state of excitement and joy? When you answer these questions, you’ll feel terrific because you’re in the “dream zone.” It is only when we get to this point that we can truly realize and begin to experience what our dreams are.
Make a list and prioritize.
Write down all of your dreams as you have them. Don’t think of any as too outlandish or foolish— remember, you’re dreaming! Let your thoughts and pen fly as you take careful record.
Now look at your list and prioritize those dreams. Which are most important? Which are most feasible? Which would you love to do the most? Put them in the order you will actually try to attain them. Remember, we are always moving toward action, not just dreaming.
Why am I asking you to take part in this exercise? It’s because life is too short not to pursue your dreams. At the end of your life, all you will be able to do is look backward. You can reflect with joy or regret. And we all know that joy from discipline weighs ounces while regret weighs tons.
Those who dream, who set goals and act on them, are those who live lives of joy and have a sense of peace when they near the end of their lives. They will have finished well and possess a sense of pride and accomplishment, not only for themselves but also for their families. That feeling is priceless!
Remember: These are the dreams and goals born out of your heart and mind, goals unique to you, and they come from who you were created to be and gifted to become. Your specific goals are what you want to achieve because they will make your life joyful and bring fulfillment for both you and your family.
The acronym SMART is one of the key aspects of goal setting because we want to be smart when we set our goals. We want to intelligently decide what our goals will be so that we can actually accomplish them. We want to set the goals that our heart conceives, that our mind believes and that our bodies will carry out. Let’s take an even closer look at each of the components of SMART goals:
Goals are no place to waffle. They are no place to be vague. Ambiguous goals produce ambiguous results. Incomplete goals produce incomplete futures. When we are specific, we harness the power of our dreams and set forces into action that empower us to achieve our goals. We then know exactly what it is we are shooting for—there is no question.
As we establish our priorities and manage our time, we do it for a specific goal, to achieve the results we expect. There is no wondering or guessing. The future is locked into our minds, and we see it—specifically—and that is powerful! Never underestimate just how important it is to have very specific, concrete goals. They act as magnets that draw you toward them. A SMART goal is specific.
Always set goals that are measurable—“specifically measurable” to take into account the principle of being specific, as well. Our goals should be such that we know when we are advancing and by how much. Whether it is by hours, pounds, dollars or some other scale, we should be able to see exactly how we are measuring up as we journey through life using our goals. Imagine if you didn’t measure your goals. You would never know which way you were going, or even if you were going anywhere. A SMART goal is measurable.
One of the detrimental things many people do—and they do it with good intentions—is to set goals that are unattainable. While it’s very important to set big goals that cause your heart to soar with excitement, it is also imperative to make sure they are attainable.
An attainable goal is one that is both realistic and doable in a shorter period of time than what you have to work with. “Attainable” doesn’t mean easy. Our goals should be set so that they are just out of our reach, so that they challenge us to grow as we reach forward to achieve them. A SMART goal is attainable.
The root word of realistic is real. A goal has to be something that we can reasonably make “real” or a “reality” in our lives. There are some goals that are simply not realistic. You have to be able to say, even if it is a tremendously stretched goal, that it is entirely realistic—that you could make it. You may have to say that it will take X, Y and Z to do it, but if those happen, then it can be done.
This is in no way to say it shouldn’t be a big goal, but that goal must be realistic. This is, to a great degree, up to the individual. For one person, a goal may be realistic, but for another, unrealistic. Be very honest with yourself as you do your planning and evaluation. It might be good to get a friend to help you, as long as that friend is by nature an optimist and not a pessimist. This can go a long way toward helping you know what is realistic.
Knowing that perhaps you could use a bit of help differentiating between attainable and realistic, here is an example: Let’s say you are overweight and need to lose 150 pounds to get to your ideal weight. Is that goal attainable? Yes, if you also make it realistic. For example, it isn’t realistic to think you can do it in five months. Eighteen to 24 months would be more realistic (with hard work). Thus, losing 150 pounds in two years is both attainable and realistic, while losing 150 pounds in five months is neither attainable nor realistic. A SMART goal is realistic.
One of the powerful aspects of a great goal is that it has an end, a time in which you are shooting to accomplish it. You start working because you know there is an end, and as time goes by, you work because you don’t want to get behind. As the deadline approaches, you work diligently because you want to meet that deadline. It’s a good idea to break a big goal down into different parts of measurement and time frames. Set smaller goals and work them out in their own time. A SMART goal has a timeline.
Now let’s look at how to apply the SMART test to your goals and ensure they are powerful.
As a contract with yourself or someone else, accountability is a vital key in the goal-setting process. Accountability puts some teeth into the process. If a goal is set and only one person knows it, does it really have any power? Many times it doesn’t. At the very least, it isn’t as powerful.
When someone knows what your goals are, they follow up and hold you accountable by asking you to “give an account” of where you are in the process. Human nature is such that when we know someone else is going to ask us about it, we are much more motivated to get it done—if for no other reason than we don’t want to look lazy and uncommitted. This is why having an accountability partner is so important.
In the basic sense, there are two kinds of accountability: internal and external.
Internal accountability is essentially the level of integrity you maintain not only throughout the evaluation process but also in life. It means that when you look at yourself, you judge yourself with honesty. This is where you hold yourself accountable to doing what you said you would do. If you’ve messed up, say, “I’ve messed up,” but if you’ve done well, then you can celebrate your progress. Let the internal accountability prod you and spur you on to greater action in pursuit of your achievements.
So, first and foremost, it is our responsibility to hold ourselves accountable. We answer to ourselves. We take charge of ourselves. How do we do that? Here are a few ideas:
Write down your goals so they become “objective.” You can’t go back and say, “That wasn’t really my goal.”
Be ruthlessly honest with yourself when you assess whether or not you have met the goal. Of course, if you were specific in setting your SMART goals, you won’t have much wiggle room here, anyway.
If you fall short of your goal, or if you are falling short while on the way, knuckle down and hold yourself accountable to do what it takes to make up the ground so that you can hit that goal!
Set a time frame in which you will evaluate your progress and hold yourself accountable.
Find someone else or a group of others to hold you accountable. When we commit to giving an account to someone else for our actions and goals, we take it to the next level.
The external part of accountability will not work without the internal aspect. If you are not honest with yourself, then you will probably not be honest with others. Asking someone to hold you accountable and then knowing you won’t be completely honest with them will never work.
Having an outside source of accountability is a powerful force if done right. Here are a few things to keep in mind as you set up an accountability partner:
Choose someone who cares about you but can be tough and honest with you. They need to care about you—and you have to know and feel that care—because you become vulnerable by making yourself accountable to them. They need to be tough and honest, though, because you don’t want to have them shy away from telling you to get on the ball when you’re slacking, getting behind or not doing the job. The expression “tough love” would fit appropriately here. In essence, they love us enough to be honest with us about our progress.
Tell them specifically what your goals are.
Commit to being honest with them.
Give them permission to speak words of encouragement, as well as words of challenge when the situation calls for it.
Agree on a reasonable time frame in which you will allow them to evaluate your progress and hold you accountable.
Follow up on their words when they challenge you or call you to action.
Accountability can be a tremendous thing. There is an old proverb that says one can put a thousand to flight, but two can put 10,000 to flight. When we have someone holding us accountable, we bring others onto our team who will make us stronger, who will make us soar higher and who will cause our lives to be much richer because of their involvement.
Take a moment and really consider who you will make yourself accountable to in the pursuit of your goals. Now, go back through the words above and begin to work this process out in your own life. You will be extraordinarily glad you did.
Goal Setting Challenges You
Let your goals challenge you to become a unique person of incredible dimensions, not necessarily in anyone else’s eyes, but in your own eyes.
It doesn’t matter whether someone thinks I’m short or tall, but it matters if I stand tall in my own eyes—because I know my disciplines, I know what I’m doing, I know whether I’m doing it or not doing it. I know that I’m paying the price and that I deserve the applause and I deserve the prize. That’s what’s exciting. That’s why this goal setting is so important. It challenges you to grow. It challenges you to become more than you are, to move up to the next level. And that’s key.
Do you ever wish that you could just hit the pause button on life and move on to a new chapter without any negative repercussions?
Unfortunately, time is linear. On the other hand, time is a social construct. In other words, your life’s timeline is yours to manage, and you shouldn’t compare your goals and achievements to those of others.
Taking a long, hard look at your life to get to the root of the change you would like to see will benefit you. Focusing on what you would change in your life might help you answer what you should pursue in the near future.
So, how to start a new life?
The great news is that you don’t have to pull a Madonna and completely reinvent yourself every time you are ready for a change.
By implementing these 12 small yet impactful changes outlined below, you can start a new life without being extra about it.
1. Always Learn Something New
Perhaps you have achieved success in your career — only to find you want more.
If you feel stagnant in what you are doing for work or are bored with your day-to-day, expand your options.
One way to make yourself more competitive in various career fields is pursuing further education. Most of us don’t have the bandwidth to invest in attending classes on a college campus.
Luckily, online universities are nationally recognized and more affordable than traditional in-classroom schooling. Consider signing up for some asynchronous online classes that fit your work schedule so you don’t have to interrupt your life to get ahead.
2. Take Steps to Face Your Fears
It is amazing how many of our decisions are based on fear. We fail to take risks, avoid conversations, and miss opportunities because we are afraid of the outcomes.
Here’s the deal:
Taking risks, within reason, can change your life overnight. If you have had your eye on the cutie at your local coffee shop, take a shot and ask them out for a drink. The worst that can happen to you is a slightly bruised ego. Even if they are already in a relationship or simply uninterested, your flattery may have made their day.
Don’t go through life with too many regrets. Going back to that coffee shop after being turned down is just another opportunity to face your fears.
3. Maintain a Meaningful Social Circle
Most of us have heard the timeless adage “you are as good as the company you keep.” Expanding your horizons to include new and interesting people might be the spice in life you were looking for.
Take a holistic view of your friends, family and professional relationships. Make a mental checklist of the relationships that most positively affect you and why. Take that checklist with you the next time to go to a social event. Try to strike up a conversation with new and interesting people that check those boxes.
While you’re out being a social butterfly, don’t forget where this exercise started. Be sure to not leave your old, longtime friends in the dust while fostering new friendships and relationships. You don’t want to be “that guy” in your friend circle.
4. Find Healthy Ways to Cope With Anxiety
If you experience excessive anxiety in your daily life, you are not alone. Anxiety disorders are the most common mental illness in the United States. They affect 40 million people over the age of 18 every year, which represents 18.1 percent of the U.S. population. 
Finding healthy ways to cope with anxiety has the ability to turn your world upside down. Many people have looked toward CBD to help ease and manage anxiety. It can be used to target anxiety as it arises without the need to take daily medication.
CBD is not commonly prescribed by mental health professionals — at least not yet anyway. Some have compared it to having a glass of red wine after a long day. However, it is important to practice a sense of heightened self-awareness and recognize if you are negatively self-medicating with overconsumption.
Here’s the kicker:
Anything you do to relax can be done in excess: exercise, watching Netflix, drinking, or shopping. Be sure to choose an activity that works to relieve your anxiety in a manner that is healthy and can done in moderation.
5. Become Part of a Movement
You know all the hours you spend scrolling through social media idolizing other people’s lives? Well, they could be better spent.
As humans, we naturally seek out a connection with others and desire to feel as if we are needed. Finding a cause to get behind can help you to feel as if you are contributing to the common good. Whether it is a social justice issue or an environmental movement, there are many different opportunities to focus your time and energy to help you feel needed.
This doesn’t necessarily mean you need to be protesting every weekend to feel as if you are creating change. Making small changes in your life can make a big impact.
Using your consumer power to only support businesses who have sustainability at the forefront of their business practices is a powerful choice. It is small actions like this that have caused big businesses to reevaluate how they conduct business. Feel empowered by spending your dollars wisely.
6. Take Ownership
It is all too easy to move through life as a passive passenger. The good news is that you don’t have to give up anything in your life to regain control over it.
Take ownership over your life by taking control of a particular aspect of your life. It could be as simple as no longer being a public transport passenger and instead, using your own body’s physical power to get you to your destination.
Knowing that you can depend on yourself to make your morning commute is incredibly empowering. Free yourself of passivity and become the captain of your own ship.
7. Pay Attention to Your Dreams
If you feel unfulfilled in your life but aren’t sure why, try tapping into the esoteric side of life. Diving into your subconscious can be liberating and freeing if you allow yourself the mental space to do it.
Not everyone remembers their dreams, but you can train your brain by keeping a dream journal next to your bed. Dreams can reveal unconscious hopes and fears that we either ignore or prefer to be unburdened with during our waking lives.
Understanding what your dreams mean is like learning a new language — requiring you to pay attention to clues, signs, and symbols. 
If you are the type of person to remember having recurring dreams, pay attention! Your subconscious is sending you a message. However, here’s the catch:
Dreams are irrational and a product of our psyche we can never truly comprehend. Don’t make any rash life decisions because a little blue man in your dream told you so.
8. Unplug to Tap Into Creativity
What are you reading this on right now? Are you on your phone or your laptop? Well, after you’ve finished reading through how to start your new life, unplug it.
Being tuned into technology all the time creates mental fatigue — leaving little energy for creative processes. By spending time in nature the prefrontal cortex of the brain is able to rest.
Find out what inspires you in life and use it to take the new life that you are seeking into new dimensions. Your muse may be found in unlikely places. Be open to saying “yes” more often to allow inspiration into your life.
9. Challenge Comfort Zones
If you are attempting to step away from a life of stagnation, you have to step out of your comfort zone. But don’t strap into that bungee cord harness quite yet. You don’t need to unreasonably take elevated risks that put certain aspects of your life at stake.
Challenging your comfort zones are meant to empower you to see what you are capable of achieving when put to the test. It is understandable to want to relax in the comfort zone after working so hard to get there, but there comes a time when you have to level up.
Set your sights on the next attainable dream and go for it. If you’ve always wanted to run a marathon, set up a strenuous training schedule to get you there. Learn how to push through the pain and the mental blocks that have kept you from being your own champion.
Dig within yourself, figure out where to set your hard ceiling, and push towards reaching your goals to live your best life — you deserve it.
10. Practice Daily Mindfulness
If you want to turn your whole world upside down, integrate a mindfulness practice into your daily routine. Meditation, yoga, journaling, or breath work do not require anything from you besides a commitment to being in the present moment.