Motivation Worksheet

Goals
What is Your Overall Fitness Goal?*
Choose a direction you want to go or write your own in the "Other" field.
- I Want to Lose Fat
- I Want to Gain Muscle
- I Want to Lose Fat & Gain Muscle
- I Want to Look Good & Feel Good
How Can You Quantify Your Goal?*
Describe what success looks like, preferably in terms that you can measure. (Examples: Lose 10 lbs of fat, fit into my favorite jeans)
When Do You Want to Reach Your Goal?*
Set a deadline to reach your goal (be realistic though!)
MM slash DD slash YYYY

Reasons
Why Is Your Goal Important to You?*
What emotions will you feel when you reach your goal? (Examples: I will feel more confident, I will be happy with how I look, I will be healthy and feel good)

Affirmations
Do You Believe You Can Achieve Your Goal?*
Write your goal starting with "I will". (Example: I will lose 10 lbs this month) Note: If you don't believe you can achieve your goal, choose a more realistic target, extend the deadline, or come up with a better reason why you want to achieve it!
What Action Will You Take to Reach Your Goal?*
Write down at least one thing you will do this week to get closer to your goal. (Examples: I will go to the gym 4 days this week, I will stick to my diet at least 6 days, I will get up 30 minutes earlier to do cardio)
Who Do You Want to Be?*
Describe yourself as the type of person that embodies your goal. (Examples: I am the type of person who eats healthy, I am the type of person who doesn't skip workouts)

Priorities
What is Your Biggest Distraction?*
Name one thing you will cut back on or eliminate this week to make time for your goal. (Examples: Facebook, Netflix)

Habits
What is One of Your Worst Habits?*
What behavior moves you away from your goal? (Examples: hitting the snooze button, watching TV)
How Can You Make Your Bad Habit Harder?*
Name one thing you can do to prevent your unwanted behavior. (Examples: move your alarm clock across the room, cancel your cable subscription)
What is One Good Habit You Want to Create?*
What behavior will move you closer to your goal? (Examples: get up 30 minutes earlier, go straight to the gym after work)
How Can You Make Your Good Habit Easier?*
Name one thing you can do to promote your desired behavior. (Examples: go to bed earlier, bring your gym clothes with you to work)

Goals