# Episode 211

**Summary:**

In Episode #211 Ari welcomes Catherine Lavery, co-creator of the [SELF journal](http://bestself.co/) - a mindfulness and planning journal with tens of thousands of backers - to the podcast. Listen as Ari and Catherine talk about goal-setting that works, managing to-do lists and how to achieve the things you want to .

**Time Stamped Show Notes:**

- 17:15 – Welcoming Catherine to the show

- 17:30 – The Self Journal - a 13-week goal planner

- 18:20 – A means of breaking down a goal into steps and tracking performance

- 19:00 – Focus on one thing at a time

- 19:40 – Catherine’s own goal-setting

- 20:20 – Taking a huge goal and breaking it down into daily tasks

- 21:50 – How do you choose the right goal for that framework?

- 22:30 – Find an emotional connection to your goal - how will it affect your life?

- 23:30 – The journal: write your goal every day and set targets

- 24:00 – Writing wins at the end of a day

- 24:40 – At the end of the week, reflecting on the goal and progress

- 25:20 – Catherine’s journal page for today

- 27:30 – The importance of checking in, morning and evening

- 28:36 – What’s next? An app?

- 29:00 – Developing products to complement the journal

- 29:50– _Top 3 Tips to be More Effective:_

- Ask yourself how each ‘to-do’ relates to getting where you want to be

- Know what’s draining for you and what’s energising

- Look at what you’ve achieved

- [bestself.co](http://www.bestself.co)

**Key Points:**

- Work on one goal at a time, and constantly check in with how you’re getting there

- Understand why you want to achieve your goal. What difference will it make in your life? If you don’t have an emotional connection it’s easy to give up.

- Look at what you’ve achieved as well as what’s left to do.

- Goals become achievable when you break them into daily tasks.

**Resources Mentioned:**

- [SELF Journal](http://bestself.co/) - Journal designed by Catherine to help people achieve their goals

- [Watch Your Mind For 5 Minutes](http://www.bakadesuyo.com/2016/01/mindfulness/) - Mindfulness article from Barking up the Wrong Tree

- [People making a living from content sharing](http://thehustle.co/meet-the-people-making-a-full-time-living-from-instagram-kickstarter-and-teespring)

- [Trim](http://www.asktrim.com/?ref=producthunt) - Manage and cancel subscriptions by text

- [Recharge](https://recharge.co/?ref=producthunt) - Book free hotel rooms by the hour

- [Prompt App](http://www.promptapp.io/?ref=producthunt) - A bot for everything, controlled via text

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**Credits**

- Original Music provided by [Felix Bird](http://2014.felixbird.com/)

- Audio Production by [Chris Mottram](https://www.linkedin.com/pub/christopher-mottram/96/b12/708)

- Show Notes provided by [Mallard Creatives](http://www.mallardcreatives.com/Testimonials)

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