MY 2019 GOALS LIST
Hi, thanks for visiting my 2019 goals update.
Every year I set a list of goals I want to accomplish. I share my list publicly on my website and update my progress every month.
Why? For a number of reasons.
- As a life coach, I want to show that I walk my talk, but also that I’m not perfect. No one is. Pursuing ambitious goals rarely goes smoothly but that’s part of the game.
- I want to inspire you to be more courageous with your goals and intentional with your time.
- I want to give you an idea and guidance of how you can set your own goals.
I hope it will inspire you and maybe give you a bit of a nudge to set some new goals. Feel free to leave a comment or question at the end.
I WILL EASILY CREATE A FOLLOW UP SEQUENCE TO MY LIFESTYLE SCORECARD BY MARCH 31ST
Why: The lifestyle scorecard will help people benefit from the results even more as well as understand how to approach their personal development.
Status: Completed ✅
I WILL EASILY HIRE AN SEO EXPERT BY JANUARY 31ST
Why: Hiring experts who can do a better job than me will save me a lot of time and money in the long run.
January: Completed ✅
I WILL EASILY HIRE A DEVELOPER BY JANUARY 31ST
January: Completed ✅
I WILL EASILY GROW MY MAILING LIST TO 3000 BY DECEMBER 31ST
Why: Having a healthy mailing list is essential for most businesses. It’s a great way to say in touch with my followers, share my knowledge with them and keep them updated about my latest blogs and exciting news.
January: 1242
February: 1369
March: 1381
April: 1423
May: 1500
June: 1529
July: 1593
I WILL EASILY REACH MONTHLY WEBSITE TRAFFIC OF 4000 VISITORS BY DECEMBER 31ST
Why: My website is an important marketing and brand tool so a higher number of the right visitors will allow me to reach more people.
January: 2040
February: 1956
March: 2184
April: 2126
May: 2718
June: 3282
July: 4111 ✅
I WILL EASILY COMPLETE A COPYWRITING COURSE BY DECEMBER 31ST
Why: Improving my writing skills will help me communicate more effectively with my readers, be more engaging, captivating, and communicate more clearly.
May: Completed ✅
I WILL EASILY HAVE 150 INITIAL CONSULTATIONS BY DECEMBER 31ST
Why: It will allow me to create the right amount of clients.
January: 18
February: 31
March: 43
April: 52
May: 67
June: 99
July: 114 (total)
I WILL EASILY WORK WITH 40 NEW INSPIRING CLIENTS BY DECEMBER 31ST
Why: I can only work with limited number of people at a time. I feel thrilled with the idea of making a massive positive difference to the lives of 40 people.
January: 2
February: 7
March: 9
April: 11
May: 16
June: 20
July: 24 (total)
I WILL EASILY RUN 500 COACHING SESSIONS BY DECEMBER 31ST
Why: From experience, I know that a healthy volume is 500 sessions a year.
January: 43
February: 81
March: 119
April: 144
May: 177
June: 214
July: 263 (total)
I WILL EASILY RUN AT LEAST ONE LIVE CASE STUDY BY DECEMBER 31ST
Why: The details of this will be revealed later. However, it will involve one of my new clients regularly sharing their progress on a dedicated page to inspire others.
Status: Starting on August 2nd
I WILL EASILY REFLECT ON MY COACHING SESSION 200 TIMES BY DECEMBER 31ST
Why: Reflecting is one of the best ways to improve. I want to be a better, more effective and skilled coach. Regular reflecting on my coaching sessions and finding ways to improve will accelerate my growth.
January: 10
February: 28
March: 43
April: 70
May: 102
June: 126
July: 149 (total)
I WILL EASILY REACH 30,000 FOLLOWERS ON INSTAGRAM BY DECEMBER 31ST
Why: I want to continue growing my audience and reach on Instagram as it’s a great way to build my profile, share value and inspire others.
January: 15,871
February: 16,752
March: 17,699
April: 18,919
May: 20,158
June: 20,528
July: 20,398
I WILL EASILY REACH 20,000 FOLLOWERS ON LINKEDIN BY DECEMBER 31ST
Why: I want to continue growing my audience and reach on LinkedIn as it’s a great way to build my profile, share value and inspire others.
January: 16,318
February: 16,619
March: 16,752
April: 17,500
May: 17,854
June: 18,633
July: 20,160
I WILL EASILY REACH 1000 YOUTUBE FOLLOWERS BY DECEMBER 31ST
Why: Youtube is a great platform to have a presence on as it’s the second most used search engine after Google. Since I’m completely new to Youtube I’ve set a moderate goal as there is a lot to learn, but it would be a great start and experience.
January: 15 😂 (Everyone has to start somewhere)
February: 65
March: 132
April: 148
May: 151
June: 169
July: 192 💪🏻😂
I WILL EASILY BE FEATURED IN 5 PODCASTS BY DECEMBER 31ST
Why: I love being interviewed and appear on podcasts. It’s a great way to share my knowledge and experience. I love it. I always feel like being on the radio.
Status: 3
Daily New Year
House of Elevation
Grow Podcast with Oliver Anwar
I WILL EASILY BE FEATURED IN A MAGAZINE BY DECEMBER 31ST
Why: For a business like mine, being featured in a reputable magazine is a great way to increase visibility and credibility.
Status: No progress
I WILL EASILY WRITE MY BOOK BY JULY 31ST
Why: Writing a book is a challenging process but extremely rewarding and insightful. It will allow me to get the knowledge of mastering your life I’ve gained over the last 10 years out of my head into an accessible form and share it with the world. I’ve laid a good foundation last year so it should not be as hard.
Status: In progress
I WILL EASILY PUBLISH MY BOOK BY SEPTEMBER 30TH
Why: I want to be a published author and see my own book on a shelf in a bookstore. It’s a great way to share my knowledge with others as well as a milestone in my personal accomplishments.
Status: No progress
I WILL EASILY SPEAK ON STAGE AT LEAST 6 TIMES BY DECEMBER 31ST
Why: Speaking on stage is a thrilling experience. I used to dream about being able to do it. Now when I have the skills and confidence I want to do it on a regular basis.
January: 2
February: 0
March: 0
April: 1
May: 1
June: 0
July: 0 (total so far 4)
I WILL EASILY RECORD 52 VLOGS BY DECEMBER 31ST
Why: Not only it’s a great way to share my knowledge with the world but it will also be a great challenge and growing experience. So far I have published only a handful of videos so going from a few to 52 will be a true dare!
January: 3
February: 7
March: 11
April: 14
May: 15
June: 20
July: 24 (total)
I WILL EASILY PUBLISH 52 ARTICLES BY DECEMBER 31ST
Why: I got into a good rhythm of writing articles which I got great feedback on and it generated a lot of traffic to my website so I want to maintain that. It’s very fulfilling to know that others are applying and benefiting from what I share.
January: 3
February: 7
March: 11
April: 14
May: 15
June: 20
July: 24 (total including my goals updates)
I WILL EASILY LAUNCH MY ‘UNSHAKABLE SELF DISCIPLINE’ PROGRAM BY DECEMBER 31ST
Why: Self-discipline is the foundation of any accomplishment. Over the 5 years, I’ve been coaching it’s apparent that this is what most people struggle with. I want to create a more accessible group coaching program which will be focused on helping people develop unshakable self-discipline so more people can achieve their goals.
Status: In progress
I WILL EASILY LAUNCH MY ‘STOP CARING WHAT PEOPLE THINK OF YOU’ PROGRAM BY DECEMBER 31ST
Why: The second most common reason why people don’t follow their calling or are not true to their values is because of the fear of what others will think if they did. While totally unreasonable in most cases, it’s still paralysing to most people. Through my program, I want to help people be more emotionally strong and confident in themselves.
Status: Pending
I WILL EASILY RAISE £5000 FOR CHILDREN WITH CANCER CHARITY BY MAY 31ST
Why: I believe that becoming an adult and pursue your passion and calling, explore the world, build an exciting and fulfilling life is one of the greatest adventures we can embark on. So it’s a tragedy when someone is struck by such a terrible illness and doesn’t even get the chance to become an adult and do so. I’m fundraising for Children with Cancer as part of running the London Virgin Marathon in April 2019. The money raised will be used for research and to buy new equipment. If my contribution gives someone hope and helps recover faster then it was all worthwhile.
PLEASE DONATE HERE: https://uk.virginmoneygiving.com/TomasSvitorka
January: £170
February: £270
March: £880
April: £1,896.20
May: Final figure: £2,176.50 (including Gift Aid)
I WILL EASILY COMPLETE 23&ME DNA GENETIC TESTING AND ANALYSIS BY DECEMBER 31ST
Why:23andME test provides incredible insight into my health, traits and ancestry which I want to learn.
January: My DNA is being analysed now.
Status: Completed ✅
I WILL EASILY COMPLETE A FOOD INTOLERANCE TEST BY DECEMBER 31ST
Why: I want to know my body is intolerant to certain foods or food groups. Eliminating these from my diet will further improve my health and fitness.
Status: Submitted. Results are coming soon.
I WILL EASILY COMPLETE 24 FASTS OR GREEN DAYS (ONLY RAW FRUIT OR VEGETABLE) BY DECEMBER 31ST
Why: Fasting is a great way to cleanse your body and lose weight. I had a great experience with it 2018.
January: 1
February: 3
March: 5
April: 6
May: 7
June: 10
July: 15 (total)
I WILL EASILY BE AT 16% BODY FAT BY DECEMBER 31ST
Why: Rather than aiming at a certain weight, this year I want to focus on body fat %. Being leaner is healthier, I believe I’ll feel and look better, and I’ll be a more efficient and faster runner.
January: 24.3%
February: 23.6%
March: 23.7%
April: 23.2%
May: 22.8%
June: 22.6%
July: 22.4%
I WILL EASILY WORK OUT 200 TIMES BY DECEMBER 31ST
Why: Regular exercising will not only help me stay fit and healthy, but as I have a goal to build a better physique, it will be necessary.
January: 34 Workouts: Total time: 25h 42m, Total Calories: 23,266
February: 28 Workouts: Total time: 28h 19m, Total Calories: 27,375
March: 34 Workouts: Total time: 32h 49m, Total Calories: 32,680
April: 37 Workouts: Total time 35h 35m, Total Calories: 29,641
May: 32 Workouts: Total time 19h 48m, Total Calories: 8,390
June: 30 Workouts: Total time 22h 23m, Total Calories: 12,836
July: 27 Workouts: Total time 22h 35m, Total Calories: 10,378
Total workouts: 222 ✅
I WILL EASILY COMPLETE A MARATHON TRAINING PROGRAM BY APRIL 28TH
Why: Running a marathon requires several months of preparation and a lot of running and working out. My program consists of 76 runs of various durations and intensity.
January: 16 runs completed
February: 35 runs completed
March: 58 runs completed
April: 75 runs completed
Training Completed ✅
I WILL EASILY COMPLETE VIRGIN MONEY LONDON MARATHON IN SUB 4 HOURS BY APRIL 28TH
Why: Completing one of the biggest races in the world will be an experience I’ll remember for a long time. Completing a 42 km marathon will be a great physical accomplishment. If I complete it under 4 hours is be in the top 40% of all runners.
Marathon completed: ✅
Marathon time: 4:02:04 (I gave it my all)
I WILL EASILY RUN 200 KM IN ONE MONTH BY DECEMBER 31ST
Why: I want to see how far I can push my endurance running.
Completed in January: 200,1km ✅
I WILL EASILY RUN 1000 KM BY DECEMBER 31ST
Why: I want to see how far I can push my endurance running.
January: 200 km
February: 451 km
March: 751 km
April: 991 km
May: 1026 km ✅
I WILL EASILY RUN SUB 20 MIN 5KM BY DECEMBER 31ST
Why: Running 5 km under 20 minutes would put me in the top 5% of non-professional runners. That would be a great accomplishment.
May best time: 20:39
June: 19:53 ✅
I WILL EASILY RUN SUB 42 MIN 10KM BY DECEMBER 31ST
Why:It would be a very satisfying physical accomplishment. I’ll need to get in great shape to be able to do so.
July: Best time — 43:13
I WILL EASILY DO 100 PUSHUPS IN ONE GO BY DECEMBER 31ST
Why: It’s a physical challenge I’d like to accomplish.
January: 48
February: 52
March: 50
April: 48
May: 43 (Being on holidays and not being able to. work out as much makes a difference)
June: 60
July: 67
I WILL EASILY DO 20 PULL-UPS IN ONE GO BY DECEMBER 31ST
Why: It’s a physical challenge I’d like to accomplish.
January: 12
February: 13
March: 13
April: 14
May: 13 (Being on holidays and not being able to. work out as much makes a difference)
June: 15
July: 15
I WILL EASILY BE ABLE TO PLANK FOR 10-MINUTES BY DECEMBER 31ST
Why: It’s a physical challenge I’d like to accomplish. It will help me strengthen my core.
January: 2:10
February: 2:44
March: 2:58
April: 3:11
May: 2:53
June: 2:28 🤔
July: 3:11
I WILL EASILY CONTINUE WITH MARTIAL ARTS TRAINING BY DECEMBER 31ST
Why: I love my 1-on-1 kickboxing training. It’s a great way to let out steam and challenge yourself physically and mentally.
January: ✅
February: Having fewer sessions as I have to prioritise running now
March: No sessions as I have to prioritise running now
April: No sessions as I have to prioritise running now
May: ✅
June: ✅
July: Had to take a break because of a wrist injury
I WILL EASILY TAKE ON SWIMMING CLASSES BY DECEMBER 31ST
Why: While I can swim well, I want to become a more proficient swimmer.
Status: No progress
I WILL EASILY JOIN TOASTMASTERS (PUBLIC SPEAKING CLUB) BY SEPTEMBER 30TH
Why: To further develop my speaking skills and become more advanced, confident, and impactful speaker.
Status: Completed ✅
I WILL EASILY COMPLETE 365 MEDITATIONS BY DECEMBER 31ST
Why: Meditation is like a mental spa for me. Even just 10 minutes a day recharges and re-energises my mind and often new and interesting ideas come to me during meditation.
January: 28
February: 49
March: 81
April: 121
May: 148
June: 165
July: 191 (total)
I WILL EASILY BUY MUSE: MIND AND BODY MEDITATION DEVICE BY DECEMBER 31ST
Why: Muse headband will help me deepen my understanding and effectiveness of my meditation practise as well as how my mind operates and what it responds to.
Status: ✅ Absolutely love it!
I WILL EASILY FINISH 24 BOOKS BY DECEMBER 31ST
Why: Reading books has made an irreplaceable impact on my life, thinking, and success. With every book, I read my mind becomes more open, and I become richer with knowledge.
- ✅Completed: 12 Rules for Life: An Antidote to Chaos (link)
- ✅Completed: Don’t Stop Me Now: 26.2 Tales of a Runner’s Obsession (link)
- ✅Completed: Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones (link)
- ✅Completed: Quirkology: The Curious Science of Everyday Lives (link)
- ✅Completed: Purple Cow: Transform Your Business by Being Remarkable (link)
- ✅Completed: The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health (link)
- ✅Completed: Bill Bryson’s Appliance of Science (link)
- ✅Completed: Buddhism for Busy People
- ✅Completed: Mindfulness
- ✅Completed: PANZRAM: A Journal of Murder (link)
- ✅Completed: Deep Work: Rules for Focused Success in a Distracted World (link)
- ✅Completed: It’s All in Your Head (link)
- Reading: 50 Top Tools for Coaching: A Complete Toolkit for Developing and Empowering People (link)
- Reading: Tribe of Mentors (link)
- Reading: Algorithms to Live By (link)
- Reading: The 48 Laws of Power (link)
- Reading: The Art of Coaching (link)
I WILL EASILY READ AT LEAST 2 BOOKS ON MINDFULNESS BY DECEMBER 31ST
Why: The more mindful I am the more content I feel. I want to deepen my understanding and practice of mindfulness.
- ✅Completed: Buddhism for Busy People
- ✅Completed: Mindfulness
I WILL EASILY ELIMINATE 6 BAD HABITS OR ESTABLISH 6 NEW POSITIVE HABITS BY DECEMBER 31ST
Why: I want to eliminate several useless habits I have as they are not adding value to my life and replace them with new habits that will have a positive impact on my wellbeing, productivity, and life in general.
January: Replaced coffee with green tea ✅
February: No new habit
March: No new habit
April: Meditate daily with my Muse device ✅
May: No new habit (I was travelling half of the month. It’s hard to stick to a regular routine let alone establish a new habit)
June: Strength Training minimum 3x per week
July: No new habits
I WILL EASILY MAKE 100 JOURNAL ENTRIES AND REFLECTIONS BY DECEMBER 31ST
Why: Journaling is an invaluable way to gain clarity through reflection, contemplation, and planning.
January total: 13
February: 21
March: 48
April: 63
May: 78
June: 87
July: 108 (total)
Check out my video about journaling: How to journal for personal development.
I WILL EASILY SPEND AT LEAST 1 HOUR EVERY SUNDAY PLANNING AND REFLECTING BY DECEMBER 31ST
Why: Regular reflecting and planning is an absolute necessity for effective progress. Moreover, it’s something I really enjoy.
January: ✅
February: ✅
March: ✅
April: ✅
May: ✅
June: ✅
July: ✅
I WILL EASILY WATCH 50 TED TALKS BY DECEMBER 31ST
Why: I want to be continually expanding my mind with new ideas and findings from various fields.
January total: 11
February: 18
March: 26
April: 29
May: 39
June: 52 (total) ✅
I WILL EASILY BE IN CONTACT WITH MY FAMILY EVERY MONTH
Why: I want to maintain a great relationship with my family as we all live at different places.
January : ✅
February: ✅
March: ✅
April: ✅
May: ✅
June: ✅
July: ✅
I WILL EASILY HAVE A DATE NIGHT WITH MY GIRLFRIEND AT LEAST TWICE A MONTH
Why: I want our relationship to keep its spark and excitement.
January : ✅
February: ✅
March: ✅
April: ✅
May: ✅
June: ✅
July: ✅
Thanks for reading.
If you ever need support of a professional life coach, just get in touch and we can have a chat and see what can be done.