• Megan Benzik

Reflecting into the New Year

Updated: Feb 28

At Live ATOP Coaching, we don’t think it really matters exactly when you decide to make a change. If starting on the first of the new year works for you, that’s great! There are tons of stories out there of people who made a New Years resolution and actually achieved it. If that’s what you are going for this year, that’s great! However, if you are someone who routinely makes resolutions that you do not follow through with, then it may be best to forget about the date on the calendar and just make the decision to change now. Regardless of when you decide to start, we are always supportive of people willing to change their lives for the better!

So what is the best way to start setting a new goal?


Reflecting on your past helps to bring awareness to the things in your life that have put you in your current situation. If you are not satisfied with your current situation, this step becomes even more important. If you are satisfied with your current situation, reflecting can be a fun gratitude practice. Either way, whether you like or don't like your current situation, by identifying the patterns and habits that have gotten you to where you are, you will be able to create a better understanding of how to progress yourself towards your new goals. This deeper understanding is vital to being successful in producing the change you want to see.

At Live ATOP Coaching, we encourage all of our clients to reflect on the past year so we can help them identify the healthy or unhealthy cycles they are in, reassess their goals, and continue their journey towards living their best lives.

We use the following steps to set new goals:

  • Identify your current cycles- both good and bad

  • Decide which cycles you want to keep

  • Decide which cycles you want or need to change

  • Take small action steps towards developing the cycles you want to

We encourage our clients to take these steps by completing a reflection questionnaire before we meet with them for their end of the year coaching call.

Below are the questions we use:

  1. How would you rate your past year’s overall progress?

  2. How would you rate your past year’s training?

  3. How would you rate your past year’s nutrition?

  4. How would you rate your past year’s overall happiness?

  5. What were your big wins this year?

  6. What do you think you could improve upon?

  7. Did you spend time on the right things? If not, how will you improve this year?

  8. Looking ahead...What are some things you would like to accomplish in 2020?

During our end of the year meeting with our clients, we walk through each question via a face to face Zoom call. The goal of this discussion is to help our clients determine what the next best steps are towards helping them achieve their goals if they aren’t already taking them.

If you are looking to set some goals going into 2020, try reflecting first using these questions. The more time you spend reflecting on each question, the more you will get out of it. So find a comfy spot, grab your favorite pen and notebook (or laptop), and just write. You may be surprised at what you discover about yourself.

Not sure how to start taking small steps towards your goals? Click here to schedule a FREE coaching session with us to discuss your reflection and goals!

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