Step 1: Write down a goal in one or more of the "categories" in the chart below. The only requirement? Every goal has to be "SMART": specific, measurable, attainable, realistic, and have a time frame attached. For example, if you want to lose 15 pounds by spring break, your goal might be "lose 6 pounds by February 1." Or if you've always wanted to run a marathon, your goal might be "Run 10 miles without stopping by March 1."

Step 2: Write down the biggest roadblock you face in reaching your goal.

Step 3: Identify whether your roadblock is related to time (T), money (M), or commitment (C) and put the corresponding letter code or codes next to it. (For example, if you haven't been working out regularly because you get home late from work, that's a time-related roadblock.)

Step 4: Write down 1 to 3 steps you can take to overcome the roadblock.

Step 5: Repeat steps 1 through 4 for every category listed in the chart (fun and play, relationships, and career).

Step 6: Take at least one of those steps you identified in Step 4 and do it today!


Goal (step 1)

Roadblock and roadblock type (steps 2 and 3)

Take action (step 4)

Health and wellness




Fun and play











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