Outcome, the exercise

-Have you done this before? ( set up/achieve goal: does not have to be related to the same outcome)

I did. In Semptember 2007 I had 11 exams(modules) left before graduating, and I wanted to graduate in JUNE 2008.
It did happen, I passed all modules with Merit & Distinction AND I graduated in June 2008, 23rd.
Although it was a BA in Foreign Languages and Literature, those modules were extremely difficult and time consuming.
Some modules involved one written and one exam, a variety of books (not articles!) to read and homework too: all this in order to get one single mark, which was the module official mark

-How did you feel?

I felt relieved. I also felt lost because I did not know what to do after that!
I felt happy, proud and alive.

– What was driving you?
I wanted to finish. I had had enough, I had a rough patch where I could not do exams as I was too scared. I wanted to prove Myself I was able to do it.

-What was your first thought in the Am and in the PM before bed?
It was: study! I woke up, had breakfast, studied, had lunch, studied, gone to the gyn, and recap of the day. I also lost weight!

-How did you set your goals?

I had a main goal, to graduate in june. I took it one step(module)at a time, maybe two.
Thsi way, I could “turn a page” each module I passed. It was relieving.
For example,
I started studying in September, completely focused on a Literature Module (13 books plus critics!!!).
As I had another exam in December before the holidays, in october I added the second module  to the literature one. One week before the exam in Novemebr,I would only cocnentrare on Literature. Once the exam was done, I took one day off and then concentrated on the exam I had in December.
I also had exams in January and February, then April then May.

I managed to pass one exam in November, one in December, 3 in January, 3 in February, 2 in April, 1 in May.
I graduated.
How I did it? I was simply committed and focused. Anything else was on hold. I anyway had a normal social life, I used to workout and also found time to go to a Spa.

-How did you feel through the journey?At the beginning? At the end? During your journey?
At the beginning I was..excited and thrilled.
During the journey I was tired but committed, focused and proud!
At the end..I felt.. UNIQUE!

-Did you achieve it?
I did, and it melted my heart!

-What did you learn?
That I can achieve anything I want to  achieve. That I can achieve all my goals.
That if I done it once, I can do it again and again.


Outcome Setting

The Outcome is what you want to achieve at the end of your program, so to say, Your Goal.

In order to create a good outcome, we have to follow some rules and stick to them during our entire journey.

First thing, I want you to use a positive language. I imagine you as a strong empowered person, who loves his/her own body and soul.
There is NO space for body-shaming here or self-sabotaging, and will talk about those later.

Your OUTCOME has to be S.M.A.R.T.!

It has to be Specific, Measurable, Attainable, Relevant and Time-Bound.

In order to achieve your goal, you have to be specific on what you exactly want and how you want to achieve it.
You might have set 2 or 3 goals you wish to achieve, but I need you to set which one is more important for you; the goal has also to be realistic. You also have to give a specific deadline.
You have then to keep track of your steps (that’s what the notebook is for!!!!)

So let’s say that on 28th March I set up my OUTCOME.

Specific: I want to lose 7 Kg in a healthy and fun way; I want to be consistent
Measurable: I am tracking my journey in my new notebook!
Attainable: I want to lose 3 kg at a time
Relevant: the most important goal is be consistent and healthy
Time-Bound: 27th July 2020

Obviously, I’d be mad to expect to lose more than 7 Kg by July 2020, however that date would mean that for 120 DAYS I have been compliant and half way through it.
I will be definitely healthier, and happier. I will have been consistent, which is my main outcome.


It’s 27th July 2020, I jump on the scale: 80 Kgs is the weight I see.
I am strong, healthy, and I wear lovely nice clothes as I have lost 7 Kgs.

I have followed my Dr’S Diet, done workout 4 to 5 times a week.
I have practiced consistency and meditation to boost my drive and motivation, and self-care routines to help my skin and my body release toxins and be healthier.

Once your OUTCOME is set, you can also set up minigoals by using the same criteria.

Let’s say that one minigoal could be drinking more water, and the you give it a month to be consistent on drinking more water.
Remember, the MINIGOAL has to be S.M.A.R.T.
It might be the case that at the end of the month you have created a habit of drinking only water, and you will keep going!
Another minigoal could be lessen or give up caffeine, or going to the gym 3 to 5 days a week; those are personal, so dig it and find your own!

Once your Outcome is set, and so are your minigoals, take your notebook and pen.

These questions will help you visualize your past actions and learn from them, to create a better outcome and achieve your goals. These are meant to be for you only, so you do not have the answers. I want to reflect on your answers, and discuss with yourself what could have been done better, and what you can do in order to do better NOW.

-Have you done this before? ( set up/achieve goal: does not have to be related to the same outcome)
-How did you feel?
– What was driving you?
-What was your first thought in the Am and in the PM before bed?
-How did you set your goals?
-How did you feel through the journey?At the beginning? At the end? During your journey?
-Did you achieve it? If not, why do you think so?
-What did you learn?
Are you curious about my answers?

Scroll up!