5 Reasons Why Writing Your Fitness Goals Matter (Plus 9 Tips for How to Do It)

Write down your goals.

It’s something that we’ve all heard yet so few actually do it.

Only 3% to be exact.

Why so little?

Do we think that it’s good enough to have our dreams in our head?

Maybe it seems pointless and time consuming as if there’s no foreseeable benefit to it.

However, the research does show that writing down your goals will make you more likely to achieve them.

It doesn’t matter what you’d like to accomplish whether it is business, family, spiritual, or fitness related.

Writing your goals (correctly) can help you get what you want, and that is exactly what I’m going to share with you today.

Let’s jump right in.

5 Reasons Why You Should Write Your Goals

should you write your goals down

Most people have a general idea of what they’d like to achieve:

“Yeah I want a six pack!”


“I want to lose 20 pounds!”

But without any real plan involved, all of that is just wishful thinking. Here are 5 reasons why you should be writing down your goals:

Reason #1: Writing down your goals makes what you want real.

You’ve clarified exactly what you want and you can work backwards from there until you achieve it.

Reason #2: More likely to stick to it.

            You’ll be much less likely to give up if you wrote it down and made a commitment to yourself (and others).

Reason #3: The law of attraction

            I mentioned this law in a recent post. Basically, what you think about the most is what you’ll attract into your life. By writing your goals, you’ll keep them at the front of your mind making it more likely to happen.

Reason #4: More likely to actually achieve your goal

            Yes, there is evidence to show that you’re more likely to achieve your goal by writing it down.

Reason #5: Gives focus to your day

            You can wake up each morning knowing exactly what it is that you need to do for the day.

9 Tips to Properly Write Your Goals and See Success

how to properly set and achieve goals

Tip #1: Write Them With Pen and Paper

You learn better when you write things down as opposed to typing. You can of course keep another list of your goals on your computer if you like.

Just remember though it’ll stick in your head better when you write them.

Tip #2: Write Your Goals Every Day

Writing your goals every day helps you keep them at the front of your mind. Best practice is to write them soon after waking and before going to bed.

This way your goals are always the first and last thing on your mind.

Tip #3: Set a Deadline

A goal without a deadline is kinda like a wish—if it happens one day then great, if not then oh well. When you set a concrete deadline to your goal, it makes it very real.

You now know how long you have to reach your goal and you can work backwards from there.

Here’s the kicker:

What if you don’t achieve your goal by the set deadline?

Don’t sweat it and simply set a new deadline.

With certain goals, it’ll be hard to judge a realistic timeframe so just take your best guess.

Tip #4: Write Them in the Present Tense

When you write your goals, you want to write them in the present tense as if you’ve already achieved them. The main reason for this is because our subconscious only recognizes the present tense and not what happened or is going to happen.

For example, don’t say, “I will weigh 150 pounds by July 15, 2016.”

Instead it’s better to make it present, “I weigh 150 pounds by July 15, 2016.”

is it important to write your goals

Tip #5: Set as Many Goals as You Like

Another common question about goal setting is, “How many goals should I set?”

There isn’t a limit. The more goals you set the better.

Don’t just limit yourself to setting one goal. Set 10 goals if that’s what you want to achieve.

Tip #6: Set Goals for all Areas of Life

Also don’t limit yourself to setting just fitness goals. While it’s important, it’s not everything.

You could set goals that relate to your career, family, or just personal improvement.

For example:

Family: Incorporate a family game night once per week by April 25, 2016.

Career: I learn more about [blank] and become a better [blank] by June 1,2016.

Personal Improvement: I watch only 30 minutes of T.V. a day by April 30,2016.

Tip #7: Focus on the Process Not Just the Outcome

Outcome goals are great because they’re like the top of a mountain—that’s where you want to go.

Process goals, on the other hand, are the things that you’re going to do to be able to reach the top of the mountain.

Here’s an example:

Outcome Goal: I weigh 165 pounds by June 1, 2016.

Process Goals: Drink only water.

                           Go to the gym 3 times per week.

                           Eat more fruits and vegetables.

Process goals are great because they give you guidance on what to do in your day-to-day life.

If you don’t end up achieving your outcome goal, you can look back at your process goals and adjust them.

Conversely, if you just set an outcome goal and didn’t achieve it, you wouldn’t know why you failed or what to do differently.

In the example above, let’s say June 1st rolls around and you’re nowhere close to 165 pounds.

The first thing to do is to ask yourself if you actually executed on the process goals.

If you did, then you need to reassess your process.

For example, you might need to eat sweets and other such foods in moderation.

I recommend having at least 3 process goals for each outcome goal that you have.

Note: Make sure that you write down your process goals in addition to your outcome goals.

Tip #8: Write Your Goals on Notecards

In addition to writing your goals on notebook paper everyday keep your goals on notecards as well.

Then stick it in your wallet, purse, car, or wherever else you’ll be and look at them throughout the day.

This way you’ll keep your goals at the front of your mind all day long.

It’ll also help to keep you motivated and narrow your focus down to the most important task.

Note: You don’t have to rewrite your goals on the notecards everyday, just once will do.

Tip #9: Share Your Goals With Others

Sharing and being open with people is hard.

What will others think of your goals?

What will they say if you fail?

However, if you really want something bad enough, you’ll share your goals with as many people as possible.

Here’s the deal:

As humans, we want to be consistent with what we say.

In an experiment conducted in 1987, a social scientist went around asking potential voters the day before the election if they were going to vote and why/why not.

Of the people asked, 100% said yes they would vote.

On the election, 86.7% of those people asked did vote compared to only 61.5% who weren’t asked.

If you start sharing your goals and ambitions with others, you’ll want to be congruent with what you say to them. You won’t want to let them down.

You’ll be held accountable and do what it takes to get the job done. If you don’t share your goals, then what happens if you don’t achieve them?

Absolutely nothing.

And that can be a big problem if you’re ready for a change in your life.

Here are my current goals:

how to write your fitness goals

Final Thoughts

Writing down and sharing your goals is a very powerful thing to do.

It’ll help give you clarity on what you want and provide a map for how to get there.

Try it out and see what kind of impact it can have on your life.

Now it’s your turn.

Let me know what you think in the comment section down below.

What are some of your current goals?

What are you going to do to achieve them?

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