Tag Archives: Goals

Time to Reflect on 2017

Well, here we were heading to the end of another year. Before the festive season gets into full swing it is a good time to reflect on how the year has been for you.

Take the opportunity to look back on what you’ve learnt, what you’re proud of and what, if anything, you feel needs to change in 2018.


I hope 2017 has been a great year for you. But, as you go through the questions below, be sure to celebrate the successes – however small they may have been. And, if something didn’t go as well as you’d hoped, then don’t beat yourself up. Simply celebrate the good things and let the other stuff go.


So, sit back with a cup of tea, or maybe a glass of festive cocktail, and mince pie and enjoy reflecting on 2017. Then prepare for an even better 2018!


  1. What three things are you proud of achieving in 2017?
  2. What five things are you most grateful for in your life?
  3. What new skill have you learnt?
  4. What was the most important lesson you learnt?
  5. What was your favourite book and why?
  6. Describe your 2017 in 5 words.
  7. If you visited some new places in 2017 what was your favourite?
  8. Which five people did you most enjoy spending time with and why?
  9. What have you learnt in your career?
  10. What was the best compliment that you received this year?
  11. What did you try for the first time this year?
  12. What worries turned out to be unnecessary?
  13. What was the funniest moment of the year?
  14. Which two things would you do differently?

So, that’s your reflection of 2017. I trust it’s helped you to take stock.

Looking forward to 2018.

  1. Which one goal do you most want to achieve?
  2. What do you hope to achieve in your career?
  3. Which one place do you want most to visit?
  4. What skill would you like to improve or learn?
  5. What one thing do you want to change to improve your work life balance?

In January we’ll focus in more detail on how to set goals so that you achieve them but for now celebrate everything that you’ve achieved – no matter how small – and have in your life.

In the meantime, I hope that you have a lovely Christmas and New Year.

Create A Kickass Life

Why do I need a coach?

As an executive coach I’m often asked: ‘Why do I need you as my coach?’

This is a fair enough question and one that’s best answered by my turning the tables and asking that person questions. Questions designed to make them think.

Questions such as these:

Do you love Sunday evenings because you’re excited about starting a new week?

Do you wake before your alarm and feel energized about the day ahead?

Are you doing what you’re passionate about?

Are you putting up with things that you shouldn’t be?

Do you plan activities so that you have something to look forward to during the day?

Do people comment on your positivity or are you struggling to get through the day?

Do you have what you really want?

Do you have a kickass life?

If you answer ‘no’ to any or all of the above then coaching will help you to get what you what.

Watching the Olympics I’m reminded of how powerful a team of experts can be. Those athletes aren’t winning that gold on their own. They have a team of sport and behavioural coaches, nutritionists and physiotherapists – the list goes on. But all of those experts are there to provide support and get their athletes to that podium – and they couldn’t do it on their own.

I currently have 3 coaches helping me achieve my different goals.

So ask yourself this:

Do you want to feel more confident, get a pay rise or a new job? Do you yearn for recognition and validation from your employer?

Do you want a stronger relationship with your partner or to have the confidence to take up dance classes?

Wherever you want to be I’ll be there to help you get there.

We’ll discuss your personal and professional goals with you setting the agenda for our sessions.

You may find that in one session you want to discuss applying for a new job and the lack of readiness you feel for it.

In another you may simply feel the need to chew the fat about your boyfriend who is putting on his ‘Mr Fix-it’ hat – when all you want him to do is listen, pass the chocolate, agree what an idiot your colleague is being and hug you!

I will offer support,  insist that you celebrate your successes and ensure that you leave every coaching session motivated to take action.

I may also challenge you to think differently about a situation or to see the discussion from your team’s eyes and how you may improve your effect in a positive way.

If you want to take that first step to achieving what you want then email me at info@carolinearnoldcoaching.com.

And let’s talk!

Tips on How to Set Goals

As far back as I can remember I’ve been a goal setter.

At school I set goals regarding the grades I needed to go to university.

When I got to university it was about getting a good degree so that I could apply for a graduate scheme.

Currently my goals are all about how many coaching sessions I carry out every week.

Everyone says they know the importance and benefits of goals. Yet so many of my clients struggle to communicate exactly what their goal is, why they want to achieve it and when they want to have accomplished it by.

In case you aren’t yet convinced of the benefits of goal setting let’s remind ourselves of why it’s a good idea to have them.

Why setting goals is beneficial 

1. Focuses you on what you want to achieve.

2. Helps you turn your vision into a reality.

3. Stops you from procrastinating.

5. Measures progress.

6. Increases motivation as you achieve smaller goals on the way.

7. Can lead to a promotion at work with a salary increase.

I think we can all agree that a promotion at work with a salary increase sounds like a great result if that was your goal. So how do you go about setting a goal?

How to set goals

Setting SMART objectives seems to be the norm now in the workplace but in case you aren’t familiar with the format here’s what SMART objectives are:

  • S – Specific: You indicate who is doing the action, what’s happening, when it’s happening, why it’s happening, and how it’s happening.
  • M – Measurable: State the metrics that you’ll use to determine whether you’ve met your objectives. It should be a numeric or descriptive quality that defines quality, quantity, cost, etc.
  • A – Attainable: Is this goal attainable and within someone’s capabilities?
  • R – Relevant: Does the goal align with the broader goals of the company or department?
  • T – Time-bound: Include the date by which you’ll achieve the objectives or the frequency with which you’ll carry out the activity

Example of a SMART goal could be:

I’ll be promoted externally to HR Director by January 31st 2017 with an increase in salary package of 15%. I will have reduced my commute to a 30-minute walk instead of a 45-minute train ride, which will help improve my overall fitness and mindfulness.

To achieve that goal I will:

  • Update my CV and let 10 of my contacts on LinkedIn know that I’m looking.
  • Connect with 5 recruitment agencies and attend 1 networking event every month.
  • Spend time researching the company and do a mock interview with a friend who is an HR director.
  • Read a book on how to negotiate because I know I’m not a strong negotiator.

What may stop you achieving goals?

Once you’ve set your SMART goal it’s time to be honest with your self and think about what may stop you achieving it – what ‘roadblocks’ you might put in the way.

List these roadblocks and write by each one as many ways as you can think of to get around them so that you will absolutely achieve this goal.

For example it may be that you want to do a Master’s degree but your excuse for not doing it is that you don’t have the money.

Write a list of ways that you can increase your income and reduce your spend. For example, to increase your income you may get a flat mate, put your spare room on Air BnB or get a second job.

To reduce your spend you may negotiate new cheaper contracts on phone and Internet providers, cancel your gym membership and go for a run with a friend in the park instead, have a clear out and sell unwanted items on Ebay.

Or you could ask your company to sponsor your Master’s or see if there’s a scholarship available.

Hopefully you get the idea that there are ways around the roadblocks that may sabotage your success. Recognizing them early on and being prepared for how you’ll overcome them will ensure you stay on track.

Get support

To help you stay on track you could get a coach, join a mastermind group where you’re held accountable each week or try asking at work if there’s a mentoring programme that you could sign up to.

Reward your successes 

As you move towards achieving your goal make sure you celebrate the smaller steps so that you stay motivated.

For example, if your goal is to get a new job then your first step may have been to update your CV. Once you have done that reward yourself with drinks out with friends and once you have your new job with your increased salary consider booking a well-deserved holiday.

I hope that you’ve found these tips helpful. If you’re setting a goal at the moment why don’t you share this blog with a friend? Then you can set goals together and hold each other accountable.
Caroline Arnold 

Executive Coach

T: @carnoldcoaching

F: Caroline Arnold Coaching

W: www.carolinearnoldcoaching.com

I: Carolinearnoldcoaching