Ultimate Guide to Goal Setting (6 Ways To Overhaul Your Life)

The sun painted the sky with gold and crimson as I stepped onto the balcony of my Kauai hotel room. The ocean stretched out before me, waves crashing in the distance.

The air was heavy with the sweet scent of plumeria, and a distant cockcrow echoed.

If you've ever been to Kauai, there are roosters everywhere. ( a lot of cats, too).

My thoughts wandered to the hike up the Napali coast later that day—the Kalalau trail. It was a long and grueling trek to a secluded beach I had only seen in pictures.

As I brewed my morning coffee, I dropped down for 50 stretch pushups on a hotel room chair —a new habit I am building.

Not the hotel room chair part. Do what you can from where you are with what you have right?

This is a great example of a habit-stack by the way: pushups before coffee. It keeps me consistent.

One small habit has made a difference, both in my fitness and in my mindset.

It was a world away from four days earlier in Raleigh, North Carolina.

Hurricane Helene barreled toward the US. I was on a plane. Waiting on the tarmac.

"We're closely monitoring the storm to get clearance for takeoff," the pilot said.

After a tense few minutes, he came back on the intercom and said, "OK folks, we're outta here!"

We took off through heavy winds and pummeling turbulence- a wild ride. It lasted for three hours as we flew the edge of the hurricane to Denver and layover to Kauai.

Life can feel like that. An internal battle between perseverance and giving up, between fear and acceptance.

That flight reminded me of our struggles with our goals and mindsets. And our ability to accept reality. We set out with excitement, but along the way, obstacles arise.

Self-doubt creeps in. Fear is around the corner. Lots of times, we give up.

But here's the thing: it's in these moments that we learn the most about ourselves.

Perseverance in the face of difficulty builds resilience and self-belief. Kind of like the definition of bravery: action in the face of fear.

Every challenge tests our commitment, just like that storm was a test of the plane’s limits.

Here is a different way to think about goals.

Part 1: Mindset of Goal Setting

Goals vs. Habits

We’ve all been there. Setting ambitious New Year’s resolutions. Losing 20 pounds or getting fit by summer.

But why do so many of us fail?

The answer lies in our approach to goals. Relying on willpower and setting big, one-time goals rarely leads to lasting change.

Instead of focusing on the big picture, what if you shifted your mindset to daily habits?

Rather than setting a goal like I want to make a million dollars, focus on the daily actions that will make it a reality.

Breaking Down the Goal: A Habit-Building Approach

The core idea is to create systems for achieving a significant goal. The goal becomes a set of systems that are small, simple, and repeatable.

Here's a detailed breakdown of this process:

1. Identify the Final Goal: Clearly define the desired outcome. This could be anything from learning a new language to starting a business.

2. Break Down the Goal: Divide the larger goal into smaller, achievable parts. If you're aiming to run a marathon, break it down. Weekly training, daily running, and nutrition goals.

3. Create Habits for Each Step: Develop a specific habit for each milestone. This could involve daily practice sessions, regular reading, or specific dietary choices.

4. Start Small and Gradually Increase: Begin with habits that are easy. Put them in your daily routine. As you get more used to these habits, start doing them more often or with more intensity.

5. Track Progress: Monitoring progress keeps you motivated. Identify and adjust daily. This could involve using a journal, a habit tracker app, or a fitness tracker.

Example:

If your goal is to learn a new language, you might break it down into the following habits:

• Daily vocabulary practice: Spend 15 minutes each day learning new words.

• Monthly language immersion: Each month immerse yourself in the language. Watch movies, listen to music, or read books.

The habits are what improve your language skills and achieve fluency.

The Habit Mindset

These are two different mindsets.

Less successful people focus on outcome.

Successful people focus on the process.

Shift your mindset from big goals to small habits. Results become a natural byproduct.

Habits are like investments.

They compound over time. With goals, each trip to the gym can feel like a chore.

Building the right habits makes the goal part of the routine. Something that feels unnatural not to do.

The Power of Compounding Habits

Not all habits are created equal.

Some have a ripple effect on your life, much like compound interest in finance.

Take weightlifting for example. It not only enhances physical strength but also increases energy. It sharpens focus and improves mental clarity.

These are "compounding habits" and they’re game-changers.

When you focus on the habits behind your goals, you set yourself up for exponential growth.

The key is the process. Build a chain of specific habits that result in the goal.

Why Our General Goals Fail

Our goals often fail because they stretch over too long a period.

Instead of committing to a year-long goal, try a 30-day challenge. It’s enough time to build momentum, create a habit, and see real progress.

Break a goal down into smaller, more manageable chunks. You're far more likely to stay committed when you

Focus on the habit, not the outcome. That's how you compound your results. Life’s most significant changes come from the small actions you repeat daily.

Specific Goals Move You Forward

There’s no denying that big goals give us direction. They act like a GPS, guiding us toward our destination.

Specific goals are effective because they are measurable. You know exactly where you’re headed and how far you’ve come.

Like paying off a debt. Or writing a book.

But here’s the catch—goals are only as good as the clarity behind them.

Saying you want to “save money” is too vague. Where’s the specificity?

Is it $5,000 by the end of the year? Or $100 a week?

The more precise the goal, the more it drives action.

How The Wrong Goals Hurt Us

Goals can also become traps if taken too far.

Picture the doctor who sacrifices her family life for career success. Or the entrepreneur who destroys his health chasing wealth.

What’s the point of achieving a goal if you lose yourself in the process?

One of the biggest mistakes is chasing goals that don’t align with your values. If your goal brings more stress than clarity, it’s time to rethink it.

Ask yourself, why are you chasing this goal?

It might lead you astray if not rooted in your core values.

The Smart Way to Pursue Goals

The smartest goals balance specificity and flexibility.

You need a clear vision but also the freedom to pivot as life changes. It’s not about losing 40 pounds or earning a specific income—it’s about what those goals represent.

It’s about feeling confident, living a healthier life, or creating financial freedom.

Align your goals with your values. Then you’re not chasing numbers.

You're becoming the person you want to be.

Why Failure is the Best Teacher

We often think failure is the enemy of success, but it’s feedback. Failing at a goal clarifies what doesn’t work, helping you refine your approach.

Everyone fails. From athletes to entrepreneurs, most have failed more than succeeded.

That's how we get better.

The next time a goal seems too ambitious, or you fall short, don’t see it as defeat.

Instead, ask yourself: what can I learn from this, and how will it shape my future efforts?

In the end, goals are tools, not milestones. They help you grow, evolve, and learn about yourself.

But the real magic lies in the habits you build along the way.

Don’t just set goals—invest in habits that pay off exponentially.

That’s how you create lasting success.

Part 2: 6 Habits for Exponential Growth

By now, you’ve likely recognized why you’ve struggled to hit your goals.

Setting targets like “I want to lose 20 lbs” or “I want a promotion” is too vague. You overwhelm yourself by chasing results that feel massive and unachievable.

This only leads to burnout.

But here’s the thing – growth doesn’t happen in massive leaps. It happens in small, intentional actions that stack over time.

You can't climb a mountain in one step. Focus on mastering the small habits that trigger exponential growth.

It’s not about going from 0 to 100. It’s about finding the 1% you can improve today and letting that compound.

Here are six habits that give you the highest return on your energy and discipline.

I used these habits to turn my life around. When I was at my lowest point, this is where I started.

I went on to lose 60 lbs. I quit alcohol. I quit smoking cigarettes. I overhauled my entire life.

Nail these, and you’ll unlock a domino effect in your life.

1. Exercise

Why it matters: It’s not just about looking good. Exercise shifts your entire mental state. You’ll feel more energized, focused, and mentally sharp.

It’s the foundation of high performance.

How to adopt: Forget trying to become an athlete overnight. Start with 20–30 minutes of simple exercises, such as walking or bodyweight exercises.

You don’t need fancy equipment, just consistency.

Even a hotel room chair:-)

2. Food

Why it matters: Control what you put in your mouth. This is control over your energy, health, and productivity.

Quick fixes like fast food cost you money and your well-being.

How to adopt: Begin with the basics. Learn a few easy, nutritious meals that you enjoy. Master those first.

As you get comfortable, experiment more. You’ll not only feel better but will also gain a new sense of confidence.

Pro tip: I use the free version of My Fitness Pal. It lets you track your food, weight, calories, and macronutrients. Over time, you will not need it as you will know exactly what you are eating. Here is the Rugged Human Facebook group that uses this.

3. Reading

Why it matters: Knowledge compounds. And the easiest way to access the minds of the world’s best thinkers is through books.

Reading gives you insights that can transform how you see the world.

How to adopt: Don’t start with what you “should” read. Start with what genuinely excites you. Fiction, non-fiction, it doesn’t matter.

Let curiosity pull you in. If a book doesn’t grab your attention, drop it.

Reading is about enjoyment and growth, not checking boxes.

4. Writing

Why it matters: Writing is clarity. It forces you to organize your thoughts, sharpen your ideas, and communicate better.

Writing is a tool for self-discovery and improved thinking. Try journaling, blogs, or even tweets.

How to adopt: Start a daily journal. It doesn’t need to be perfect – it’s for you. Writing regularly sharpens your thinking and helps you process your emotions better.

If you’re feeling bold, start sharing your thoughts publicly.

5. Socializing

Why it matters: Relationships are fuel. We are wired to connect. Social isolation can be as harmful as smoking.

Today real human connection is becoming rare.

How to adopt: Make it a habit to reach out to one person every day. A simple “How are you?” text or a quick coffee catch-up can go a long way in revitalizing your social circle and your mental health.

Pro Tip: Don’t take it personally if you don’t hear back from someone. We all have our own lives.

6. Daily Reflection

Why it matters: Reflection is the antidote to autopilot mode. It forces you to pause, assess, and redirect your energy toward what truly matters.

Without reflection, you risk drifting through life instead of designing it.

How to adopt: Take 5–10 minutes each day to reflect. Ask yourself, “What did I do well today? What could I improve? What do I want to focus on tomorrow?”

This small habit ensures you’re always aligning your actions with your vision.

Habits Are Your Foundation

Small, consistent wins that add up over time.

They may seem basic, but their power lies in their simplicity. Master these, and you’ll unlock the momentum you need to crush bigger goals down the road.

If you're ready to dive deeper, grab my life tracker for building unshakable habits. Or, if you’re really serious about leveling up, check out my course on designing your life for freedom.

Conclusion

The truth about goals is simple: they aren’t the finish line, they’re the compass.

Goals give you direction, but it’s the habits you build that carry you forward. As you tackle your own journey, remember that it’s not about massive leaps of progress.

It’s about the small, daily actions that, when compounded, lead to extraordinary growth.

When you focus on mastering these habits, success becomes inevitable.

Not because of the goals you set, but because of the person you become along the way.

So set your sights high, build habits that matter, and watch as the life you envision becomes your reality.

Signing off from Kauai. Until next time,

Jerod