How to Prepare for the New Year and Set Goals Like a Life Coach

How Does a Coach Set Goals and Prepare for the New Year?

As the new year approaches, many of us feel that familiar spark of possibility—a chance to hit the reset button and make some positive changes. But if you’re like most people, you’ve probably heard your fair share of advice about setting goals and making changes. It’s all too easy to get caught up in the buzz of New Year’s resolutions, only to find yourself slipping back into old habits a few weeks later.

Now, enter the coach’s perspective—where things get a little more interesting. Instead of just looking at surface-level goals like “lose weight” or “get organized,” a coach digs deeper. They know that real, lasting change happens when you connect with what really matters to you, uncover and address hidden blocks that might be getting in the way, and set intentions that align with your authentic self.

So if you’re considering how to prepare for the near year, and ready to break the cycle of empty resolutions and set yourself up for lasting transformation, let’s dive in together!

→ “What I learned at iPEC gave me permission to live the life that I want to live. Now, my job is to give these gifts to other people and I love doing it.”  ✨ Ready to start living the life you want? Learn more >>

An Exercise to Help You Set Goals With Staying Power

 
Setting goals and creating habits that truly last takes more than just writing down a few resolutions that feel good at the start of the year. 

Sure, it can feel great to jot down intentions that excite us in the moment, but the real challenge comes when that initial enthusiasm fades away. Often, when the once-roaring fire of inspiration or motivation starts to die down, it’s a sign that those goals might not be rooted in what truly matters to us—they might be based on outside pressures or expectations, rather than our authentic desires and values.

This year, as you’re deciding how to prepare for the new year, we’d invite you to try doing things a little differently. Instead of just listing goals, let’s dive a little deeper and explore what you really want, without the influence of fear. 

Think of this process like diving into the ocean. 

On the surface, you’ve got the obvious goals and resolutions—those familiar waves that come crashing in every January. Maybe it’s the goal to lose 10 pounds or to get a raise. These goals feel good when we write them down, but often they’re influenced by society’s expectations or what we think we should want. If you’re willing to dive deeper, there’s often an entirely different world beneath those waves.

Beneath the surface, in the stillness of the deeper waters, lies the essence of your true desires—untouched by the noise of society, other people’s expectations, or the self-doubt that can sneak in. It’s in these deeper currents that your most authentic dreams reside, the ones that come from your heart, not from what you think you “should” want.

When your intentions are aligned with your true self, they have the power to carry you through the whole year—and beyond.

Let’s take a deep breath, dive beneath the surface, and find the goals that are waiting for you in the deep.

How Prepare for the New Year by Digging Deeper

Let’s prepare for the new year by getting quiet and diving deep, listening below the hum of everyday thoughts, and seeing if we can hear some of those deeper desires.

Step 1: Get Comfortable and Quiet

We’d invite you to start by carving out a stretch of uninterrupted time, and finding a quiet space. Choose a comfortable spot and, if you can, grab a pen and paper (or another note-taking tool of choice).

Once you’re settled in, take a few slow, deep breaths. See if you can allow the everyday chatter in your mind to fade into the background, and simply focus on the sounds and sensations of your breath.

Step 2: Invite Fear to Move to the Back Seat

For this exercise, we’re going to invite you to do some big, bold dreaming and visioning for your future. And as you may know, fear often likes to get loud and take the wheel when we start to dream too big. 

But sometimes, fear isn’t always as obvious as we think. It doesn’t always scream “Stop!”—instead, it can be sneaky, quietly convincing us to stay in our comfort zones. Maybe it tells you to skip the party because you’re perfectly comfortable at home, or it convinces you that the timing isn’t right for that big project you’ve been thinking about nonstop. These subtle fears can hold us back without us even realizing it.

While our fear might have the best of intentions trying to keep us safe, the truth is, we don’t have to allow it to steer us away from the things we really want in this life. As Elizabeth Gilbert reminds us in her book, Big Magic, we can acknowledge our fear and even have a loving relationship with it, without letting it drive our decisions or giving it too much power. She says:

“I recognize and respect that you [Fear] are part of this family, and so I will never exclude you from our activities, but still—your suggestions will never be followed. You’re allowed to have a seat, and you’re allowed to have a voice, but you are not allowed to have a vote.”  — Elizabeth Gilbert

Take this opportunity in your calm, centered state to greet your fear gently and thank it for working so hard to keep you safe. Then, invite it to take a little rest while you get to the important work of dreaming big.
 

Bonus Exercise: A Compassionate Goodbye to Fear

Fear’s role is to protect us from physical and psychological harm—an important job it does well, especially when we’re younger. However, as we grow, that same protective instinct can begin to hold us back, preventing us from stepping into the richer, more vibrant lives we’re capable of living.

Here’s a simple prompt: Write a note to fear.

Thank it for all the times it helped you stay safe, and recognize specific ways it served you in the past. Then, gently let fear know that you’ve got this now. You’re ready to move forward on your own. 

This compassionate release will allow you to step into a new chapter of your life—free from the weight of old fears—and make room for all the exciting possibilities ahead.
 

Step 3: Dream Big Without Limits

Now that fear has stepped aside, it’s time to connect with your true self and desires.

What’s been on your heart that you haven’t given yourself permission to go after? Where has fear been holding you back from taking the next step? And most importantly, what could your life look like if fear weren’t part of the equation?

What might you be willing to try or pursue if you weren’t scared of failing? Would you switch careers? Move somewhere new? Dive into a hobby or skill you’ve always wanted to learn? The possibilities are endless. Imagine what could unfold in the year ahead if you gave yourself permission to dream big.

There’s a wide-open world of possibility that awaits you! Consider taking some time to journal on these possibilities as you prepare for the new year—it can open a door to a vast realm of untapped potential. ✨

Journal prompt: Take some time to jot down a list of big dreams and goals that have felt too big, too out of reach, or too scary to say out loud until now. Don’t worry about whether they’re realistic or not—just let your imagination run wild and write everything down. How does it feel to claim these dreams, to put them into words? Pay attention to what comes up. You might be surprised by what’s simmering just beneath the surface. 

Step 4: Turn Your Dreams Into Actionable Steps

Now that you’ve written down all your big dreams and goals, it’s time to take a step back and really look at them. This is where the magic happens! 

Start by reflecting on your list—how do these dreams make you feel? Which ones get you excited? Which ones make your heart race a little (in a good way)? And are there any that still feel a bit too scary or far out of reach? That’s okay, too!
 

Journal prompt: Go through your list and pick 2-3 goals that feel most aligned with where you want to focus your energy in the year ahead. Now, write down the first few steps you can take toward each one. Don’t worry about how big or small they are—just focus on making them feel possible. How does it feel to break them down into manageable pieces? What’s the first step you can take today to get started? 

The key is to make these dreams feel less overwhelming and more doable. Tiny steps add up, and before you know it, you’ll be moving closer to the life you’ve imagined!

Want Some Extra Accountability and Support in Making Meaningful Changes in Your Life This Year?

Making meaningful changes in your life takes more than just setting intentions—it requires the courage to dive deeper into what’s really holding you back. If you’re ready to break free from those inner blocks and unlock your full potential, Coaching Fundamentals could be the perfect fit for you.

This isn’t your typical training—it’s interactive and immersive, designed to help you tap into your inner energy, shake up your perspectives, and see your world in a whole new light. It’s not just about a new year, it’s about embracing a fresh, new way of living.

Whether your goal is to start working with paying coaching clients (either full-time or as a side-hustle!), grow as a leader and boost your earning potential, or experience the impact of eliminating inner blocks and awakening your personal potential . . . this 3-day live training will help you master new skills, build confidence, and begin paving your unique path forward.