Simplified Goal Setting – How To Set Goals In 15 Minutes

I have read plenty about goal-setting. Books, blog articles and I even watched videos.

None of it helped – I never set goals. Until earlier this year, all I did was read about it. Every goal-setting strategy seemed overly complicated and time-consuming.

I’m a fan of simplicity and that sometimes means taking things apart, making them as basic as possible. This certainly isn’t something knew but has worked well for me.

My yearly goals are cut in stone – reviews follow on a monthly basis.

Most people are familiar with the S.M.A.R.T. goal-setting philosophy. It’s a great starting point, but still leaves room for improvement. My simplified version is S.R.T.P.

Fair enough, there’s another letter. Trust me, it’s still easier.

Setting goals at the beginning of the years is an incredibly exciting process. You are literally designing your own future and get to dream again. However, much of the fun only comes by using the right process.

My goal-setting strategy can be used for yearly, monthly and even weekly goals – in any or all areas of life. Hopefully, this process suits you well, and setting goals becomes more than just a pain in the neck.

1. Specific

The first step can make or break your whole endeavor. If you’re not clear on the destination you want to reach, you’ll never get there. Each goal has to be specific, and thus be able to be tracked and measured on an ongoing basis. Monthly, weekly or even daily.

Take weight loss as an example. “Wanting to lose weight” is a wish. “Weighing 160 pounds” is a specific goal. You step on the scale every morning and know exactly where you are at in terms of your goal. It’s crystal-clear once you’ve reached your goal.

2. Realistic

This is where most people get it wrong. Hypnotized by success gurus, they set goals that are way too far out there. Setting grand goals might feel exciting in the moment, but most people end up procrastinating afterwards.

It’s easy to logically believe that a goal is achievable, but subconsciously think otherwise. I’m guilty of this as well – setting big goals, but never taking the first step, or procrastinating excessively along the way.

The main reason I work hard for and achieve most of my goals is that I have absolute confidence in achieving them. The moment I set goals, they are already a done deal.

This is super important because setting bigger, more ambitious goals only comes when you have proven to yourself that you can do the small stuff, when you have the track record and confidence.

However, setting lame goals isn’t the answer. Goals still have to inspire – they just shouldn’t be over the top.

3. Timeline

Without a deadline, a goal is little more than a wish.

Yearly goals form the basis of all my planning, that means the deadline for any of these goals is December 31 of the current year. Further, I set milestones with specific deadlines that I aim to accomplish along the way.

One year can seem like a long time – by setting smaller, more achievable targets, creating quarterly and monthly goals, it’s easier to eat the elephant one bit at a time and procrastination becomes less of a problem.

4. Plan

Goals have been set, but it isn’t yet time to relax. The final and crucial step is still missing.

Compelling goals are important, however, without a strategy and a bulletproof plan to achieve them, it’ll all be in vain. In some cases, the steps for achievement are obvious or known already, in which case this step becomes redundant.

If that’s not the case, there’s no need to worry. Proven strategies and coaching is what you’ll find online en masse. Whether it be a course on how to make money, or a diet book – what matters is having a step-by-step plan that guarantees the end result as long as you follow it to the letter.

This is where you get your daily and weekly activities from. Depending on the goal, creating sub-goals might be necessary.

For 2015, this is one of my most important financial goals.

I will easily be making 1,000€ profit per month online.

I quickly realized that working directly on this goal is impossible, I am only able to render activities that LEAD to an increase in income – I can’t work on making more money directly. I could, but then it would be ACTIVE, not PASSIVE income.

Instead, I set additional targets regarding the number of articles, books and videos I want to have published at a certain point.

Review & Adjust

Reviewing goals regularly is to see where adjustments are needed. The more often, the better. With certain goals (weight loss), I do it daily, but at the very least when the monthly goals report is due.

Setting and achieving milestones is also more rewarding than having to wait for the big win every quarter or at the end of the year. Monitoring progress is to hold yourself accountable and stay motivated.

For me, posting a monthly review of each goal does the trick. Others might have to use more leverage such as publicly declaring a goal.

My Morning Ritual – 4 Steps For Productivity And Happiness

The ideal day would start with this morning ritual. On some days, that’s actually the case, but sometimes I might skip certain parts. I use this as a tool whenever needed.

There’s days where I have great ideas after waking up, so I start writing them down right away. It would be counter-productive to first do the full morning ritual – and perhaps forget what I wanted to write about.

Most importantly, each step is easy and doesn’t require a lot of time. If that weren’t the case, I’d be the first to cut it out.

1. Emotional Flood

Whenever I am grateful for the way things are, I tend to be happier, work more efficiently and eat healthier. Everything works the way it’s supposed to be. The complete opposite is the case once the law of familiarity sets in.

Any time I start taking things for granted and forget to appreciate the small things in life, I get frustrated for no reason. Even petty things start bothering me.

Life (and life situation) has continually improved over the last couple of years, my standards and expectations have risen as well and it became a bad habit taking things for granted. To the point where I don’t feel happy anymore and just want to move somewhere else and change my life entirely.

Thus it became a necessity to practice gratitude on a daily basis – in order to stay sane! Focusing on the right things, re-focusing on the small gifts first thing in the morning.

How Do I Feel Gratitude?

By focusing on 3 things the I appreciate right now.

Something I would normally take as granted, that other people might not have. The lifestyle, comfort or possibilities in life. It has to be something real, such as being able to work from home, travel the world or write in English.

2. Meditation / Priming

I’ve written about my practice already and find that it’s easier to meditate right after waking up. The mind is still relatively calm and there’s not many distracting thoughts.

Meditation is a great way to prolong this state of mind, or even keep it entirely throughout the day.

After focusing on gratitude, I am still lying in bed and continue with meditation. I start by focusing on some part of my body, such as each individual toe, in order to become more present. Then I close my eyes and count to at least 150 breaths.

3. Proper Hydration

I usually aim for 3 liters or pure, filtered water each day. This is the best thing you can do for your body after a long night of dehydration. Flooding your body with fresh water is and feels great. I’m lucky enough to high-quality water that runs through a reverse osmosis system.

I’ve found that drinking lots of water is easier when using large bottles. This is just a psychological trick that works remarkably well. Filling your glass 132 timer per day simply becomes annoying – it’s also more difficult to track quantities. I’m currently using 2 1 liter Nalgene bottles because they are BPA-free and easy to carry around.

3. Review Beliefs & Goals

What I do here isn’t worth splitting into individual steps. I might look over some the empowering beliefs that I want to internalize, or re-read my yearly goals. I don’t read them out loud, but simply remind myself of the direction I want to go.

In any case, I’ll have a look at my monthly goals and plan actions steps off them for this day. Either I’ll schedule each task for a specific time or start working right away. This brings me to the concluding step of the morning ritual.

4. Take One Action

To get the ball rolling and gain momentum, I start taking action right away. One small task is enough to make progress and feel like I’ve already made a victory. This isn’t necessarily a super important task, it’s simply something small to get in the right state of mind.

Depending on the day, I might start working on the computer or directly head to the gym. 3 times per week, I work out first thing in the morning. On other days, I might go for a run, walk or use the rebounder. Get moving is what this is about.

No Electronics Policy

This is probably the most important step of all. As soon as I turn on the computer, I tend to get distracted. Being creative and brainstorming ideas is many times easier if I do the groundwork on paper.

After that, I am pretty much required to use my computer because that’s where I do all of my work. I know people that are strictly again checking email right after firing up the computer.

I am not one of those people. Often times, I check email and Facebook first thing simply because it’s on my mind. I don’t want to be thinking about it while I am working, so I check it beforehand and can then calmly focus on more important tasks.

I Don’t Drink – Why You Shouldn’t Either

I recall the moment I sat at the kitchen table with my dad. At 15 years old, I wanted his permission to drink alcohol.

Not that I actually wanted to consume any, I just wanted to be allowed to. Weird logic, I know. Prohibition made drinking the coolest thing at the time.

I never drank much, quit entirely at around age 18 and had less than 4 alcoholic drinks since then. The experience isn’t just worth it. Going out, pouring down drinks and slowly experiencing a blur. There’s better ways to spend $20/hour.

With all inhibitions dropped, it was never about expanding my comfort zone, because there wasn’t any. Zero room for personal improvement. I got really drunk one time, vomited and finally had enough of this crap.

Seeing friends and other people getting wasted is amusing, I have to admit. Shy guys start flirting with girls, other friends get laid through liquid confidence. Some remarkably often.

I am watching all this unfold with a front row seat at the freak show. Still, standing there by myself, totally in the grip of fear, liquor doesn’t appeal to me at all.

Why I Stay Sober

Fucking girls. Having fun. These are the only reasons I go out at all. I don’t see the point in any of this, if I’m not fully aware of the experience.

Would you accept the following deal?

For $50 you get to have an amazing experience, but won’t remember it afterwards. How does that sound?

It’s like having a lucid dream, but not recalling it the next morning.

#1 – My Body, My Temple

Drinking – as in “a night of drinking” – is incredibly unhealthy despite being legal and socially accepted. In fact, this is the very thing that makes it seem harmless. However, this couldn’t be further from the truth. No surprise then that illicit drugs such as MDMA and weed are far less dangerous.

If you’re still not convinced, check out “Countdown to Delirium” – a great BBC documentary that covers 20 of the most dangerous drugs in terms of addiction potential, health risks and social repercussions.

Here’s how alcohol ranks in comparison to other drugs. The list starts with the most dangerous one.

  • 1st – Heroine
  • 5th – Alcohol
  • 11th – Cannabis
  • 18th – MDMA “Extasy”

Knowing about the risks involved, drinking isn’t a long term solution and thus not an option. I am not interested in a one-time solution but something I can rely on repeatedly. If it were healthy, I’d perhaps reconsider.

#2 – The Price ISN’T Right

I am the cheapest guy you will ever meet. If the value for money isn’t extraordinary, I’ll simply let the opportunity pass. Drinking is just flat out a money sink. Even if you drink before going out, you will average $25 a night. That’s not a lot, but what do you get in return?

  • An night of fun that you can’t recall the next day?
  • Sex with a chick that you don’t remember?

This is bullshit. I can have fun with friends anywhere and especially without getting wasting. If I am in it for the sex, I will go sober or get a hooker for the same money… and a better experience.

A quick personal story to further emphasize my point. The people I go out with frequently spend $80 on booze per night. That happens around 3-4 times per month.

I enjoy traveling the world and instantly see what could be done with the money instead.

  • $150 – 2 Days in Prague
  • $500 – 7 Days in Bucharest
  • $1,000 – 20+ Days in Thailand

These are very real numbers and I personally know even more extreme cases. The colleague I used to work with considers himself a moderate party goer. You know, perhaps going out once a week with friends. Nothing special.

I am always interested in numbers and so we did a quick calculation. From 18 to 35, with “average” spending habits, he had burned through $40,000. All things taken into account, I still think that’s a conservative calculation.

I must totally look like a party killer. Spending money isn’t the issue, I just prefer deeper and more meaningful experiences.

#3 – You Are Not You

You see this when it’s usually already too late. People start drinking, get result with women and use it as a crutch thereafter. Initially, this pattern looks innocent. You are simply drinking more often now – eventually it becomes dependance.

I recently noticed it in a close friend who never drank much in the prior years. Now he seems to exclusively rely on liquor to have fun. He ends up completely wasted a couple of times per month, yet at the same time tries to live and eat healthy.

I can’t stand drunk people – especially men. Women are fine, they only end up being more touchy-feely. What I find annoying is guys suddenly acting all confident and bold when they are the complete opposite sober.

Ultimately, knowing how to have fun and do what you want to do without reliance on alcohol is the ONLY solution. After all, approaching girls during the day has to be done sober – at least in my book.

#4 – Riding The Wave

The intensity and experience of hitting a home run completely sober is just incomparable. I don’t like going to loud clubs, but had one of the best nights in one.

I felt completely down that night, but decided to go at it again and approach a few cuties. Without any expectations, I ended up spending the entire night with only the 3rd girl I talked to. We didn’t have sex, but it was still amazing.

The variety and intensity of emotions felt throughout the night would’ve just been dulled down had I used alcohol.

What’s The Alternative?

Sorry to disappoint here, but there’s no legal and safe alternatives to alcohol. You can push yourself, self-amuse, approach girls and have an epic night. Once you’re in state, you feel like a fucking God. There’s nothing comparable.

The solution that works for me is starting each night by doing something uncomfortable to desensitize myself. People like to do different things here, I like to dance weird for a bit, lightly touch girls when walking past and then do real approaches. Other friends have an easier time becoming social when they start talking to other guys.

Experimentation is required, but it’s the only way to achieve consistency. Once you become aware of your “process”, you can repeat it every night. For free, without the hangover.

This is what you can and should depend on – the process.

Looking for substances to help you achieve that will be a quest in vain because none of them can be taken safely on a daily basis. However, for occasional use, there are a couple of good social lubricants. I’ve gotten no results from any of them, but don’t let that discourage you.

There’s a ton of people reporting great benefits, so it might work for you as well.

These are all legally available and super cheap compared to liquor. Each of them should be tested individually, not at the same time.

  • 400mg Caffeine + 200mg L-Theanine
  • 1,500mg Phenibut
  • Kratom

Disclaimer: Personal experience is always king. Testing at lower doses is the recommended procedure, do not go full bore from the start. Everybody is different.

People report having rapid heart beat at 400mg caffeine, while I haven’t notice any effects. I recommend researching further about these substances and their usage beforehand.

Porn Made Me Numb – The Real Alternatives

Before I knew it, the damage had already been done.

A sort of digital cancer, I wish I’d never discovered it.

Preaching morals is not my thing and I won’t make an exception here. Porn isn’t wrong per se, nor do I recommend you quitting it. This is simply a documentation of experiences and the severe side effect which I’ve overlooked for too long.

I am far from being an addict or heavy user – weeks could go by without even thinking about jerking off. Still, looking back to pre-porn times, I’ve noticed some alarming changes.

The Creeping Desensitization

Years before ever browsing the web, I could look at a girls’ name on my phone and be aroused enough to masturbate to. Yes, I would simply see her contact info, or a cute TV host and come.

Arousal was built slowly, I would get goosebumps all over my body, and when I came, it wasn’t just an ejaculation, but one powerful full body orgasm. It felt amazing – my entire body freezing for a couple of seconds. To say the least, I was in touch with my body.

Unfortunately, things have changed when porn came into play. Nowadays, I need to bring in the big guns to get feel anything at all. I am talking about hardcore porn, and not just one clip, but an assortment. The longer and the more often I watch, the more extreme it gets.

Whenever I abstain for a couple of days, the moment I flip on porn again, I get aroused quicker and easier. Seeing a cute dressed girl is often enough to get a full erection. Say porn is harmless – I know it isn’t and desensitization is fucking real.

The scary part is that these side effects are fairly normal, but it can even get extremer. There’s guys who’s porn usage gets totally out of hand and to the point where they watch a fetish that they weren’t even interested in initially. Gay porn, shemales and a host of other things that I don’t even want to mention.

If that doesn’t scare you, I doubt that anything will. One guy even ended up visiting transsexual hookers, but lost his interest after quitting porn.

Real Life Porn

Let’s be realistic, there are no real alternatives. People wouldn’t watch porn if it weren’t for the easy access, unlimited variety and comfort. Online porn is unbeatable. Looking for an alternative, I was always willing to make a trade-off.

Ditching variety for the realness, or intensity of the experience. Then, there are great alternatives available.

The most obvious one being masturbation without porn. There’s a ton of ways to do it – and make it more enjoyable. From thinking about I girl I wanted to fuck, to practicing full body orgasms and eventually using the Fleshlight, I’ve experimented with many of these alternatives.

Once you get a taste of it, you won’t revert to digital pussy. Getting in touch with yourself and experiencing more intense orgasms is something porn can’t easily compete with.

Nothing beats real pussy though. The real deal will always be the best option, and if you can’t get laid otherwise, this means banging a hooker. The healthiest way to experience porn in real life. Anything you can think of.

Depending on your location, this might not be an option. If that’s the case, you are seriously in the wrong place. Banging hookers is something I’ve have always recommended and wrote about in in-depth.

Ultimately, I’ve noticed that horniness is not the catalyst for porn usage. It’s not obvious, but boredom is often the real cause. I am looking for a way to distract myself, the same way I use food. There rarely is a real physical need. In conclusion, another way to get off porn is to become aware of how and when you use it.

Horny? Fair enough, the alternatives above are the way to go. In any other case, solving the issue directly or finding alternatives – e.g. to deal with boredom – is a better solution.