The one thing that will change your life

If you could write down 25 things you want to accomplish in life, could you do it?

Most people give me a look like, “Twenty-five? Isn’t that… excessive?” But hear me out. There’s real power in stretching your mind to dig out 25 goals, and I want to show you how this seemingly simple exercise can change your entire perspective.

The High Achiever Who Got Real: Michael Phelps’ Story

Let’s talk about Michael Phelps. Yes, the guy with 23 Olympic gold medals. Phelps wasn’t just physically gifted; he was a master of setting goals that seemed outlandish even to his coaches. He once wrote down his goals before he even made it to the Olympics, detailing each race, the time he wanted to hit, and the gold medal he wanted to hold by the end. It wasn’t about luck or talent—it was about visualization and a clear blueprint. His coach, Bob Bowman, even said that Phelps’ commitment to writing down and visualizing his goals was the X-factor that set him apart.

The Science Behind Writing Your Goals

It’s not just athletes who benefit from this practice. Studies show that people who write down their goals are 42% more likely to achieve them. Dr. Gail Matthews, a psychology professor at Dominican University, found that those who put pen to paper were not only more focused but also more motivated to take consistent action. Writing down goals helps you clarify what you want, and it lights up the brain’s reward centers in a way that’s similar to actually achieving them. It’s like giving yourself a motivational boost, and it anchors you to your intentions, making it harder to drift aimlessly.

A Framework for Success: Stretch Goals and Incremental Steps

There’s a well-researched framework that can help make those big, audacious goals more approachable. It’s called the SMARTER Goals Framework (Specific, Measurable, Achievable, Relevant, Time-Bound, Evaluate, and Readjust). It starts with setting goals that stretch your limits, like those Michael Phelps-sized ambitions, but it then breaks them down into incremental steps. SMARTER goals are a balance—they push you to think big but provide a practical path to get there.

Let’s apply it:

1. Specific: Get crystal clear. “Run a marathon” is broad. “Run a marathon in six months with a goal time of 4 hours” is specific.
2. Measurable: Define how you’ll know you’ve hit your goal. For Phelps, it was a time on the clock. For you, it might be a certain income, a weight you want to reach, or the number of hours you want to commit to a skill.
3. Achievable: Dream big, but keep it real. If you’re currently struggling to jog a mile, the marathon may be a year away, not six months.
4. Relevant: Make sure your goal matters to you deeply. It should resonate with your values and passions—not just look good on paper.
5. Time-Bound: Give yourself a deadline. Deadlines add pressure (the good kind!) and encourage you to focus.
6. Evaluate: Check in on your progress regularly. Are you moving in the right direction? Celebrate each step forward.
7. Readjust: Be open to tweaking the plan as you go. Life isn’t always predictable, so flexibility is essential.

Actionable Steps for the 25-Goal Challenge

Let’s get back to you and your coffee. You’re nodding, intrigued by the idea but wondering, “How can I actually start?” Here’s a plan to get you moving without feeling overwhelmed.

1. Set the Scene: Take 30 minutes in a quiet space, turn off your phone, and just let yourself dream. Think about every area of your life—career, health, relationships, personal growth, travel, hobbies, financial goals. Go wild.
2. Write It Down: Put down anything that comes to mind. Don’t judge whether it’s “good enough” or “realistic.” Let yourself explore every possibility.
3. Prioritize Your Top 5: Once you’ve got your list, choose five goals that resonate most. These are the ones that excite you, maybe even scare you a little bit. This short list will be your immediate focus.
4. Use SMARTER to Build a Plan: Apply the SMARTER framework to your top 5. Write down each goal with as much detail as possible, along with your timeline and the specific steps you’ll take.
5. Create Daily Reminders: Place reminders of your goals where you’ll see them every day—on your mirror, as your phone wallpaper, or in a journal. Keep them front and center.
6. Check in Weekly: Spend five minutes each week reviewing your progress. Have you moved closer to your goals? What needs adjusting?

I designed a planner based on this if you are interested

https://amzn.eu/d/aavb5TL

The Challenge—Are You Ready?

By the end of our coffee chat, I’d ask you one question: Are you ready to take action? Sure, life is busy. But taking 30 minutes to set these 25 goals might just be the push you need to get out of a rut and onto a path that truly excites you. So I dare you—yes, dare—to write down your 25 goals. Push yourself to visualize what you really want, and make a plan to go after it.

The future belongs to those who take the first step, however small. Grab that pen. Write those dreams down. You’re capable of so much more than you think.

With Love

Costa