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The Sonya Looney Show

Hey everybody! My name is Sonya Looney and welcome to my podcast. For those of you who don’t have any context on me, I’m a plant-based World Champion ultra endurance mountain biker. I travel the world and have met some incredible people with world class attitudes and ways of living that motivate me daily, and I want to share their paths of mastery with you. This is a podcast interviewing inspiring leaders across the categories of wellness, endurance fitness, plant-based nutrition, mindset, and entrepreneurship to help you unlock the best and healthiest version of yourself.

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  2. The Secrets of Goal Setting with the 12 Week Year

The Secrets of Goal Setting with the 12 Week Year

Sep 6, 2017

Goal setting is tricky. It's most common around January 1 when people are setting their New Year's Resolution. In fact, 92% of people who set them for the new year fail!  Here's a post I wrote about goal-setting. We are told that we need to have a 5 year plan, find our purpose, and set challenging goals but it's rare that you read about the actual process behind goal setting.  I've done a lot of my own research and found Brian P. Moran's book, the 12 Week Year.

As athletes, we have all heard of using periodization in our training.  Brian P Moran took Periodization and converted it into a goal execution system. In Brian's book, he creates a different system around goal-setting where you view your year as 12 weeks long and set only 2-3 new goals in that period.  Through process control, weekly scoring of your process, and by taking ownership of your execution, it's a lot easier to take the steps needed to lead you down the right path.  Brian says, "You don’t have to be perfect on the execution side. [stay on track] 80-85% or higher week in and week out and in most cases, you will accomplish the goal. You have to have the courage to measure your results and score your execution.”  In fact, I was reading Brian's book and used his system to get my podcast launched!  I had been dragging my feet for months because there was a lot of moving pieces, but by mapping out a weekly plan and checking back in with myself, I got it going!

Another big challenge with sticking to a goal is time management. Ever notice how clean your house gets when you need to study for an exam or write an article?  Or how you start checking your email to avoid doing other tasks?  Yeah, me too!  Brian discusses how to map out your time during the week including leaving time for fun!

Topics Discussed in the Podcast 

  • how to prioritize your goals and tasks around your goals
  • how to figure out what your vision is
  • how to stay committed to a goal
  • the process around setting a goal and how to execute it
  • accountability and ownership of your process
  • how to use time management and time blocking to slow down and focus
  • what balance really looks like
  • Brian's free email list for getting started
  • Get the Book!!  The 12 Week Year

Support the Show

If you like my show, I’m aiming to make it an ad-free zone using crowdfunding to support it.  All donations will go directly to the production of the show. I’m raising money using Patreon.   A lot of podcasts sell ads to cover the production costs of the show, which can be quite high. I am not a fan of ads when I listen to podcasts so my goal is make this podcast an ad-free zone. The currently production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs each week. If you find value and enjoy this show, you can donate any amount 200 dollars per month to as little as one dollar per episode (which is only 4 dollars a month!) I really appreciate your support!

Crowdfunding on Patreon – thank you!

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