The Intensive Strategy Program:
Set Goals you will actually achieve.
If you struggle to follow through with your goals, the problem isn’t the goals themselves—it’s the approach you’re using to achieve them.
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Behind every goal is you—the driver.
To succeed, we need to understand how you operate: your unique strengths, challenges, and patterns. That’s why my approach to goal achievement is different. I combine neuroscience, peak performance strategies, behaviour change techniques, and a focus on values, alongside accountability and structured systems, to help you reach your goals effectively and sustainably.
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As Steven Kotler, expert in the neuroscience of flow, famously states: "Personality doesn't scale—biology does."
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How it Works:
2x 1.5-Hour Intensive Strategy Session:
Baseline Check-In: Assess your current energy, inspiration, work, physical, financial, and relational states.
Uncover Your Primary Focus: Identify your top priority and understand why achieving your goals in this area is non-negotiable.
Define Your 1 year Vision: Set specific, measurable, and time-bound goals for where you want to be by the end of the year.
Create Your Roadmap: Break down your 1 year, 6-month goals into detailed action plans for the next 3 months, 1 month, 1 week, and daily tasks.
Strategies for Success: Identify the habits, timelines, and accountability structures needed to achieve your goals.
Commit to Change: Determine what you need to start saying "yes" and "no" to in order to achieve your vision​​​
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What You Will Receive:
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2 x 1.5 Hour Strategy Sessions: Gain clarity, confidence, and direction for your goals.
Your Roadmap: A step-by-step plan to reach your goals.
Accountability Partner: Continuous support to keep you on track (If you are doing it in a group)
Halfway Check-In Session: Evaluate progress and adjust strategies as needed.
Optional Add-On: Weekly 30-minute strategy sessions for ongoing support.
An overview of why each aspect is crucial to achieving your goals effectively:
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1. Align with Your Values
The first step to lasting success is aligning your goals with your personal values. When your goals are driven by what truly matters to you, it activates your intrinsic motivation—the biological fuel that keeps you going when external rewards aren’t enough. This deeper drive helps sustain focus and energy.
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Why this is important: Aligning with your values engages the ventral striatum, the part of your brain responsible for motivation and reward. When your goal feels aligned with your purpose, dopamine, the “feel-good” neurotransmitter, is released, driving you to take consistent action.
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Actionable Tip: Ask yourself, “Why is this goal important to me?”
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2. Break It Down
Big goals can feel overwhelming, but breaking them down into smaller, actionable steps triggers small bursts of dopamine as you make progress. This keeps your brain engaged and motivated to move forward.
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Why this is important: When we break down tasks, our prefrontal cortex (responsible for decision-making and planning) lights up, providing the clarity needed to make progress. Each small success releases dopamine, reinforcing the behavior and building momentum.
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Actionable Tip: Celebrate small wins—they’re powerful motivators that keep your dopamine levels high!
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3. Find Your ‘Goldilocks Zone’
Goals that are too easy lead to boredom, while those that are too difficult can overwhelm. Aim for a challenge that pushes you just enough to stretch your abilities, but remains achievable. This sweet spot promotes optimal motivation and engagement.
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Why this is important: This is linked to the dopamine system—when you’re in the ‘Goldilocks zone’ (just the right level of challenge), the brain releases dopamine, making you feel energized and engaged. Too easy, and your brain doesn't get the same hit; too hard, and stress hormones like cortisol may overwhelm you.
Actionable Tip: Ask yourself, “Is this goal realistic but exciting?”
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4. Regulate Your Emotions
Your emotional state directly influences your ability to take action. When you feel calm and safe, your nervous system is in a state of balance, which enhances focus and decision-making. On the other hand, stress and anxiety disrupt this process.
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Why this is important: When your nervous system is regulated, the vagus nerve helps you remain in a state of ventral vagal, where your brain is able to think clearly and take action. High stress shifts you into a sympathetic state, where the brain is focused on survival, hindering your ability to achieve goals.
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Actionable Tip: Take 5 minutes for mindfulness or deep breathing to reset and refocus.
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5. Use the Power of Social Connection
Accountability is a key factor in goal achievement. Sharing your goals with someone you trust or working with a coach triggers oxytocin, the bonding hormone that strengthens your commitment and supports positive relationships.
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Why this is important: Oxytocin is linked to the reward centers of the brain, reinforcing the behaviors that strengthen your social bonds and keep you on track. A strong support system reduces cortisol (stress) and helps maintain motivation.
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Actionable Tip: Find someone to share your journey with—whether it’s a mentor, coach, or friend.
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6. Stay Flexible
Sometimes, goals need to evolve based on changing circumstances. Flexibility is key to sustainable progress. Adaptation to new information and challenges keeps your brain engaged and capable of recalibrating when needed.
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Why this is important: The prefrontal cortex allows for flexibility in decision-making. When you adapt and make changes to your goals, it strengthens your brain’s ability to be neuroplastic, meaning it can rewire itself for better decision-making and future success.
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Actionable Tip: Ask yourself, “What’s one small adjustment I can make to keep moving forward?”