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Dream Year Editable
Dream Year Editable
Dream Year Editable
All rights reserved. Th is eBook or any port ion thereof may not be
reproduced or used in any manner whatsoever without my
express written perm ission .
NatalieBacon.com |1
TABLE OF CONTENTS
I NTRODUCTION
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P ART II: THE W ORKBOOK
YEAR
THE YEAR WORKBOOK . . . . . . . . . . . . . . . . . . . . 94
THE YEAR WORKBOOK CHEAT SHEET . . . . . . . . . 123
MONTH
THE MONTH WORKBOOK . . . . . .. . . . . . . . . . . . . 131
THE MONTH WORKBOOK CHEAT SHEET . . . . . . . .147
WEEK
THE WEEK WORKBOOK . . . . . . . . . . . . . . . . . . . . 154
THE WEEK WORKBOOK CHEAT SHEET . . . . . . . . . .169
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P ART III: THE E XTRAS
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Most people spend
more time planning
a one-week
vacation than they
spend planning
their life.
- Michael Hyatt
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INTRODUCTION
Welcome to Dream Year !
Y ou are about to learn how to set goals so you feel better, take
act ion to work toward yo ur goals , and get the results you want .
Mo st goal -setting tools only focus on taking act ion and gett ing
results.
Y ou can start Dream Y ear any time during the year – it’s not
just meant to be started on January 1. The tools you’ll find in
this book can be applie d as soon as you’re ready to make
massive, positive changes in your lif e, so start whenever you
get access to Dream Y ear.
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i. W HAT IS DREAM Y EAR ?
Dream Year is a goal -setting tool unlike any other.
Part I: t he LESSONS
The LESSONS section of Dream Y ear teach you abo ut sett ing
goals in a totally different way than other goal -setting books.
1. Y EAR WORKBOOK
2. MONTH WORKBOOK
3. WEEK WORKBOOK
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Once you get the hang of using each workbook , you can use
the CHE AT S HEETS in the back of each sect ion .
1. Bonus Tips
2. Sample Questions
3. Sample Thoughts
4. Sample Emotions
The bonus tips w ill help you steer clear of common traps I see
so many people fall into that sabot age their success.
You can achieve any goal you want using the framework I’ve
designed for you. It works if you do the work .
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ii. HOW WILL D REAM YEAR HELP
ME ?
Dream Y ear will help you manage your thoughts so your m ind
supports yo ur well -being, succe ss, and happiness.
Dream Y ear will teach you how to take action even when you
don’t want to .
Dream Y ear will show you how to get the results you want in
your life .
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Successful people aren't
born that way. They
become successful by
establishing the habit of
doing things unsuccessful
people don't like to do.
The successful people
don't always like these
things themselves; they
just get on and do them.
- William Makepeace
Thackeray
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PART I
DREAM YEAR
LESSONS
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W ELCOME TO P ART I OF D REAM
YEAR!
In Part I of Dream Y ear , you’ll learn all the lessons you need to
know to achieve your #1 goal and f eel better doing it .
You’ll learn that the only reason you want anything is because
you believe you’ll feel a certain way in the having of it.
Y ou’ll learn how your thoughts create your feelings and how
your feelings create your act ion s and results.
I truly believe this work will be a game changer in your life and
will make things possible you never knew you were missing . I t’s
the best work I’ve ever done, and I can’t wait for it to help
you.
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Rule your mind or
it will rule you.
- Horace
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1. L EARNING HOW TO FEEL
BETTER
Mo st goal setting focuse s on taking specif ic act ions to get
results.
The problem with this is that it ignores the reason people ever
take action : feelings.
Let me explain…
a. An overview: circumstances,
thoughts, feelings, actions, &
results
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Y ou think they do, but they don’t . I t’s your thoughts about your
circumstances that create your fe elings, not the circum stance s
themselves. And yo u always take act ion based on how you
feel. So, if yo u want to change the results in your life , you have
to start by manag ing your m ind and your feelings .
b. Circumstances
Examples of circumstances:
I am a woman.
I have a job.
I am a blogger.
I am 5’ 5” tall.
I don’t eat meat or dairy .
I live in an apartment .
I own a car.
I have blonde hair.
I am an amazing woman.
I have a great job.
I am a succe ssf ul blogger.
I am average height.
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I am very healthy.
I live in a crappy apartment .
I have a decent car.
I have pretty hair.
c. Thoughts
Happiness drive s you to create and ach ieve - not the other
way around. Y ou have to learn to do things in your l ife because
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you want to from a place of abundance and happiness , not
because you th ink those th ings you’ re pursuing w ill give you
abundance and happiness.
External factors are not the reason why you have the results in
your life . Y ou are the reason you have what you have in your
life. Th is is goo d news , be cause it m eans you can change it .
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my goal -setting process and the Sample Questions in Part III for
more about how to in corporate the se deeper quest ion s into
your thought work.
Here are a few examples. These negative thoughts are st art ing
point s:
1. I don’t have time to accompl ish my goals.
2. I’m really stressed out .
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3. I don’t make enough money .
4. I don’t think I can achieve my goal .
5. I am afraid to go after what I want .
If these are your thoughts, it won’t help you to sim ply start
recit ing new, supportive thoughts because you won’t actually
believe them (yet).
Once you start believ ing these neutral thoughts, you can inch
closer to the more positive thoughts by in crementally changing
the neutral thought to more a posit ive thought. Just make sure
you believe the se thoughts.
When you create your thoughts pro act ively, you w ill change
your feelings, actions, and results. The key to succe ss is
changing your thoughts , because it gets at the root of the
problem instead of focusing only on the results you desire .
d. Feelings
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All of your feelings are caused by your thoughts. S in ce your
thoughts are cho ice s, you can choose your feelings.
1. Resist,
2. Avo id, or
3. React
For example, when people are yelling, or seem angry, they are
typically resisting a painf ul feeling – not actually feeling it .
If you’re like most people, you worry about the thing s you worry
about be cause you want to avo id t he emotions those things
will create. When you realize there isn't any emotion that can
harm you (that emotion s aren't harmful - it's simply your
react ion to them that is harmf ul), they no longer rule your
act ions .
Since the po int of Dream Y ear is to create the results you want
in your l ife, yo u need to start by learning how to manage your
emotions.
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The key is to decide how you want to feel. Then work on
creating that emotion within you (instead of external to you).
But this is most l ikely all very new to you, so it won’t be easy at
first .
Just hav ing this awareness alone will start to change how you
feel because you’ll start to observe your own feelings.
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you describe it? Memorize th is emotion so yo u can re -feel
it on purpo se anytime.
2. Practice feeling emotions on purpose by making negative
emotions stronger . Next t ime you fe el a negative emotion ,
stimulate new thoughts to make the feeling worse. This
requires bravery , but is totally worth it . When you do th is,
you will realize you are in control of your emot ions – not
the other way around. I t’s powerful. Once you have
practiced negative emotion , you can move on to posit ive
emotion. B ut start w ith negative emotion .
3. Practice generating positive emotions on purpose. There
are two ways to do th is. The first way is to pick a thought
that makes you feel a certain po sit ive emotion. Pract ice
thinking it and re sponding to that thought by over -
exaggerating your posit ive feelings (th ink Jim Carey ). Th is
will help you understand that yo u are in control of your
feelings. The second way is that the next time you feel the
way you want to feel, memorize that feeling. Then,
practice it over and over. For exam ple, let’s say you go
home and see your dog and you im mediately are
beaming w ith happiness. Pause and memorize that
feeling. Then, pract ice generating it when you’re not with
your dog . (Note: do not go to your past to create posit ive
or negative emotions. Th is keeps yo u past -focused and
takes you o ut of the present. Y ou sh ould create emotion
from your thoughts about the prese nt and the future .)
Think about 1 ) what you’re th inking, 2) the vibrat ion in
your body , and 3 ) the act ions you w ould take because of
this feeling. Th is is not an attempt to create posit ive
emotions in negative emotions, or to ignore or get out of
negative emotions. I t’s an exercise t o genuinely stim ulate
positive emotions when you want to feel a certain way.
Here are a few more tips for increasing your emot ion -
generating success :
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think you shouldn’t have any problems . When something
bad happens, remin d yourself of this. An d decide to let
yourself feel a negative emotion on purpo se (when
something bad happens, you probably want to feel bad –
e.g.: bad test results or someone dies).
2. Don’t confuse happiness with external pleasure . Seeking
pleasure externally is often escapism, wh ich is not the
same as happiness. External pleasure can come from
overeating, over-drinking , over-Netflixing, an d so on —
anything you do to escape yo ur life and st im ulate your
intake of pleasure. Th is just creates a need to over -
consume that takes you o ut of long -term happiness.
3. Find feeling triggers . Th ink of things that make you feel a
certain way when you experience them. T hen, when you
see them, remember how they make you feel . An
example would be your d og, a favo rite bracelet, or a
room in your house . I t could even be your coffee or
something else. Whatever seeing th ese things make s you
feel, remember to feel it as a trigge r every time you see it.
Creating external triggers w ill boost your happiness. Th is is
different than expecting your external circumst ances to
make you happy . I nstead, it’s a way for you to get a little
“boost” to generate the feeling of happiness.
4. Let go of trying to change your circumstances . Y our
circum stances aren’t making you unhap py – your
thoughts about your circum stance s are. Someone in the
exact same situation as you could be completely happy
or feel entirely different. I t’s import ant to remember this so
you know that you have control over your own happiness
and aren’t just wait ing for some ext ernal factor in your l ife
to change so you can be happy .
5. Remember emotions are just vibrations in your body that
you generate based on your thoughts. Do not forget this!
If you’re feeling “blah ,” you should work on your thought
management and belief systems – n ot on seeking
something externally to make you feel a certain way.
When you're willing to feel any feeling in the world, you can
create anything you want in your life because you won't be
holding yourself back out of a fear of having certain emotions.
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Life is full of contrast. Bad th ings happen. Learn ing th is and
expect ing bad th ings to happen w ill help you be naturally
happier. There will be times you want to feel bad emotions –
roughly half of the time, act ually. Knowing and accept ing this
makes like m uch more enjoy able. Examples of when you want
to experience negative emot ions are: someone passes away ,
you lose a jo b, your friend disappo ints you, your sign if icant
other cheats on you, etc. The key is to be intentional with your
emotions. Be willing to feel the good ones and the bad ones .
e. Actions
Mo st planning and goal sett ing only deals with act ions.
Act ions are great to help you get results, but if you only learn
how to take action (and yo u don’t learn how to create
thoughts and feelings), your pattern of act ions won't last
because you’ll be pushing against so much resistance . And if
they do last, you won’t be happy w hen you achieve your
results because you’ll have focused only on action s and not on
the thoughts and emotions needed to support your success.
Actions don’t make you happy. Your thoughts make you happy.
There are so many action s you can take to get the results you
want in your l ife if yo u’ve done the thought and emotional
work first.
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The WORKBOOK is designed to empower you take massive
act ion in your life by meticulously planning every step i t will
take for you to succeed. Y ou’ll also learn how to develop sk ills
that will lead to success, including pract icing integrity ,
comm itment, decision making , product iv ity , discipline,
constraint, focus, habits, t ime management and even failure.
f. Results
Results are the effect s of your act io n s. Your results will always
be evidence of the original thought you had.
The only things you can't control are other people, your
circum stances, and your past .
That's it.
Y ou are responsible for the results in you r life right now. Y ou are
already creating the results you hav e. Th is is good news
because it means that yo u can change your thinking and get
different and better results.
So, why don’t you have the results you want in yo ur life
already?
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g. Victim and scarcity mindset
vs. responsibility and
abundance mindset
Here’s a m illion dollar quest ion for y ou: Are you takin g
responsibil ity for your l ife – how you think, feel, and act ?
If you don’t think you are responsible for your own well -being,
happiness, an d success, then you a re assuming the role of
victim.
If you are blaming anyone besides yourself for how you feel or
for your circumstances, you are assuming a victim role.
Serio usly.
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For example, when you say “I can’t afford that” yo u are
speaking from a place of scarcity . I nstead, you shou ld say “I
am choosing to spend my money on my mortgage instead of a
vacation .” Y ou always have a cho ice about how to spend your
money. There is power in acknowledging you are in control of
your actions and creating your desired results in your l ife.
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2. W HAT FEELING BETTER HAS TO
DO WITH SETTING GOALS
Most people postpone happiness until the achievement of
something in the future.
This is what is happening when you hear about people who are
super driven and successful and seem to “have it all” but are
actually miserable. They’re being driven toward success by
negative emotion – anxiety , stress, fear, etc. They expected
happiness to be on the other side of success. Sadly, that is
never the case .
Y ou can use this def in ition , or better yet, come up w ith your
own. If you’re not intentional about defining success for
yourself, you’ll end up using someone else’s definition , wh ich is
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an easy way to end up chasing som ething you didn’t really
want in the first place .
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b. Feeling better and being
happy
I’m not saying you sho uld choose to think happy t ho ughts all
the time. The experience of life means that there is contrast .
Y ou can’t stay in the same emotion al place indefin itely, nor
should you try to . So , there are t imes when you’ll want to
choose a negative emotion. I f someone you love is hurt , for
example, you probably don’t want to choose to be happy
about it.
If you really want to, you can th ink t houghts and be happy
right now. And I mean reallllly happy.
Never forget that whatever you are feeling right now is the
result of the thoughts you’re having. Y our brain is efficiently
doing what it’s always been doing – thinking thoughts that
create your feelings. Y our brain is programmed for efficiency .
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If you are programmed to be stressed, anxious, and unhappy,
then that will be your default.
You don’t have to project your past onto your future. Y ou can
pro ject something new onto your future by using your
im ag ination to create new thoughts that create a happy
feeling.
When you think thoughts that make you happy , you w ill feel
happy. Then, you’ll take act ion based on your happy feelings
and get positive results based on those act ions.
Once you understand that you are responsible for how you
feel, you can learn how to create support ive thoughts from a
place of abundance and pursue your goals from posit ive
emotion. That is the true beauty of well -being, happiness, and
success.
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3. HOW TO SET GOALS
Dream Year, at its core, is about setting goals.
If you use this form ula, yo u can get the results you want in your
life.
We’ll start from a high level with life planning , then work down
to the daily planning.
As Tony Robbins says, “You can’t have a plan for your day until
you have a plan for your life.”
We’re starting from the beginning by defin ing what a goal is.
a. What is a goal?
There are achievement goals – goals that you set and, once
you ach ieve, they are com pleted (e.g.: run 1 marathon ).
Then there are habit goals – goals t hat you implement as habits
(cook 1 new recipe every week).
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b. Why set goals?
The secret is to practice want ing what you already have with
the things you don’t have yet . Th is subtle but effect ive pract ice
will teach you how to want from a place of abundance . For
example, in the WORKBOOK, I ’ll have you make a l ist of things
you want that you already have (e .g. kids if yo u already have
kids, a college education if you hav e a degree , be skinny if
you’re skinny, be healthy if you’re healthy , be out of debt if
you’re debt free , have a prof it able blog if you already make
money blogging , and so on . Th is is different than being
grateful. I t’s about wanting what you already have. S ay to
yourself “I really want XY Z an d I really want ABC and I really
want 123.” XY Z and ABC should already exist in yo ur life ,
whereas 123 is something you’re working toward hav ing in the
future . I t’s a sort of “goal sandw ich ” of things you have and
don’t have.
When you want from a place of scarcity (you want someth ing
because you feel the lack of it ), th is dream ing causes yo u pain
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because you don’t have it . So , you stop dream ing be cause you
don’t want to feel bad about not having it .
If you start dream ing and planning from abundance and stop
react ing to the world around you, y our dream s won’t cause
you pain , and yo u’ll be much more likely to d ream bigger.
The goal -setting process starts from a very high level – big
pict ure planning. The Tony Robbins quote above spells out
exactly why big picture planning is necessary – “Y ou can’t plan
your day until you plan your life. ”
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d. The goal-setting process
After you do the im portant thought and feeling work, you can
set goals from a place of abundance.
I recommend intertwin ing your tho ught and feeling work into
the goal process to make sure you’re always start ing from that
deep level by focusing on your th oughts and feelings first .
Along the jo urney of setting, workin g on, and achiev ing your
goals, you w ill be content because your goals come from a
posit ive place (not from a place of scarcity ).
I have a 16-step process for setting goals . I ’ll walk you through
the process in th is section , and then you can apply it yo urself in
the WORKBOOK.
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longer term from the planning you did. Th is is a great tool to
remind yo u of what is really possible in your l ife with the right
kin d of planning.
For example:
I t’s a circum stance that I live in a 7 00 sq . ft . apartment,
and the guy who lives below me smokes cigarettes.
I t’s a thought (not a circumstance ) that I live in a crappy
apartment.
For example, if you are married, have two ki ds, and are debt
free, and you continue to want all of those things right now ,
you would write down “I want to be married; I want to have
two kids; an d I am debt free.”
This exercise will teach you how to want things you already
have, which will help you learn to appreciate what you have
more and feel good in your current circum stances w itho ut
thinking that feeling better is on the other side of your goals.
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I t’s really important for goal sett ing and success that you love
yourself. The only way you will actually do what you have
planned on your calendar is if yo u honor your comm itment to
yourself, and that only works if you have integrity and respe ct
for yourself.
All this work gets yo u ready for the next part of the goal -setting
process : planning for the future .
After you decide on the life categorie s you want to use to set
goals in , make a l ist of th ings you w ant to accom plish in yo ur
life in of these areas (use your own list or my list ) .
These are big bucket list items. These are n ot things you want
to have (a big house or a v acat ion ) , but th ings that yo u want
to achieve in your lifetime if anyth ing was possible for you.
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Organize and categorize your l ist by type of accompl ishment. I f
some things fall under other items or categories , list them
together (e.g .: start a podcast is so mething that would fall
under your bigger accom plishment of start ing a business).
After you o rganize and categorize y our list , rearrange your list
in order of importance and priority to you. Some th ings may be
obvio usly more im portant wh ile others may be of equal
impo rtance to you. For those of the same import ance, sim ply
choose which you’re likely to want to focus on f irst and put
that accomplishment ahead of the other .
Choose the 1 item from the top of your bucket list that yo u
most want to focus on this year.
I say “1 item” here for the sake of assum ing you want to
ach ieve something big . By big , I mean that it w ill probably take
you longer than 1 year to achieve.
That said, you can repeat th is pro cess for m ultiple, smaller
goals to do at the same t ime , but for this exercise I want to
show you how to tackle longer term goals .
After you have your top prio rity picked out , make a l ist of what
it would take to accomplish this in y our lifet ime . Not a list of
obstacles or steps, but a list of 3 -5 intermittent goals that will
lead you to this lifetime ach ievement. (Note that if your big
goal is already something that is achievable in 1 year, you c an
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skip th is step.)
I t doesn’t matter how many years you think it will take you to
accom plish yo ur big goal. The point is to break it up a bit so
you can get an idea of the steps to take to get there .
Finally, it’s time to create a 1-year goal that moves you toward
this lifetime, bucket list achievement item in your life . Th is goal
can either move you toward your l ifetime goal or be the entire
goal itself. Here’s an example of a 1 -year goal that moves you
toward your l ifetime goal : say that y ou want to start a business
and impact m illions of lives. Y our 1 -year goal would be to
launch the business and have a bre ak -even year. Alternat ively,
if it’ s a lifetime achievement of yours to run a m arathon and
you are already a runner, then this is completely achievable in
just 1 year.
I want you to use the SMART method for setting goals to create
your 1-year goal . Th is method may be overused a bit but it
really works, so we’re using it !
Specif ic
Measurable
Attainable
Relevant
Time-bo und
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SPECIFIC means… GOOD EXAMPLE
Save m oney
Y our goal is rel evant to your Decl utter hom e by rem oving anything
val ues and your overarching I don’t 1) l ove or 2) use, in 1 year
l ifetim e vision
BAD EXAMPLE
( A s s um i n g t h e o ve ra rc hi n g v al ue o f
m i ni m al i sm , re d ec o rat i ng i s i rrel e v a nt )
Y our goal has a deadl ine Pay off $5,000 of debt in 1 year
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Now, create a 1 -year goal for your own lifetime ach ievement
goal from one of your top priorit ie s.
The next step in the goal -setting pro cess is for you to dive deep
into why you want your goal.
Goals take you out of your comfort zone, and you’re likely to
face resistance and obstacles along the way.
The stronger your “why” is, the more likely you are to st ic k to
your goal during tough times.
A fantastic exercise for fig uring out your real “why” (not just the
surf ace level “why” you’re giving yo urself ) is to ask yourself the
reason you want your goal , then ask yourself why that reason is
impo rtant, and so on . E ach answer you give , ask yo urself why
you want that until you’ve gotten to the root of your
motivation .
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(more than money), and I want to spend the limited
time I have with my family, never m issing events and
being present as much as possible.
In this example, when you get to the fourth level of “why,” you
realize that your f am ily is the reason for why you want to start a
business – not flexibil ity in your sche dule. Th is is a much more
compelling reason for you to push t hrough the obstacles that
will arise as you work on your goal. If you think flexibil ity in your
schedule is the real reason, when things get tough you m ay
give just up or choose to find part -t ime work instead.
Why w ill you feel this way? Because your prim it ive brain (aka
your cerebellum, which is your auto mat ic brain ) isn’t used to
you stretching yourself in th is way .
I’ll address these feelings specif ically in Sect ion G below, but
this part is designed to help you to address these emotions by
writing a letter to yourself from your future self .
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that you truly can overcome your doubts and fears. P utt ing
your emotions in perspe ct ive in this way will enable you to help
yourself a ton.
Once you have a really strong why, you are ready to break
down your 1-year goal into 12 min i- goals (1 goal for each
month).
If you don’t know yet all the steps it will take to accompl ish
your 1-year goal , then you should add f iguring th is out as a
step in your planning . Y ou can always adjust your m in i -goals in
the MONTH WORKB OOK as you accomplish each one, so don’t
worry about it be ing perfect . For now, g ive it your be st guess.
When you’re done, you’ll have the steps planned out to get
the results you want after 1 year.
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accom plish all of your min i-goals.
Be as detailed as possible.
Make sure your action -list f ar exceeds what you th ink it w ill
take to accomplish your goal. Th is will increase your mot ivat ion
and likelihood of success.
Once you have your complete list of act ions, priorit ize your
act ion-list in chronological order. Th e actions you need to take
first sho uld be listed at the top and the act ions you’ll take last
should be at the bottom.
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Think about the well -known train ing sche dules for running a
marathon. The action items are liste d on a schedule. I f you do
everything on the training schedule, you ’ll be able to run a
marathon. The same idea applie s to your goal. Schedule your
act ion items and t hen execute. Before you know it , you’ve
ach ieved your goal.
Part of this is about train ing your brain to act from the
prefrontal cortex, not from the lower, more prim itive part ,
which is the cerebellum . The prim it iv e brain loves efficiency,
famil iarity , and is fear -based. I t’s designed this way to protect
you. B ut in today’s world, yo u don’t need to be protected from
things the way your brain th ings yo u do. Y ou need protected
from bears and attackers – not from your goals.
I want you to feed into the part of your brain that loves
efficiency . That thrives on do ing the same th ing over and over.
Enter habits.
If you introduce supportive habit s into your life , you won’t need
to rely as much on your own motiv ation . Y our mot iv at ion may
ebb and flow and you may not be used to pract icing it .
Basically habits are a way to hack y our success. Y ou don’t
need motivation to do something if it’ s a habit . Y ou w ill do
habits regardless of how you feel.
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Y our first job is to change those bad habits.
For example, let’s say every day when you get home from work
you turn on the TV and wat ch an episode of your favorite show.
The trigger is getting home and walking into your l iv ing room
where you see the remote sitt ing on the table and the TV
wait ing for you to turn it on . The routine is the act ual behavio r
of turning on the TV every day that you’ve repeated for so
long. The benefit is the feeling you get from watching the show
(maybe stress relief, avo iding your t houghts and feelings about
the day, etc.). Y ou’re escaping your day and it feels great. Th is
habit is go ing to derail you from an y goal you have because
it’ s wasting time escaping y our life.
Or, you can think about what you’re getting from it (the
benefit), and ask yourself it there’s a different way for you to
get that benefit by substit ut ing a be tter habit there.
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Step 11: Make a list of questions to focus
on that put your brain to work on
achieving your goal and supporting your
well-being and happiness.
I mentioned this in the Learn ing How To Feel Better sect ion
above, but it’ s worth repeating – When you ask your brain a
question, it can’t think about anything else. Questions take
over your brain’s thought process.
To do th is, take your goal and any o bstacles and turn the
obstacles into po sitive que st ions. Do the same thing for your
happiness an d well -being. See the Sample Questions in Part III
for inspiration on the types of quest ions you should create.
Sim ilarly, here are questions that support your well -being and
happiness:
1. How can I love more today?
2. How can I be generous today?
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3. How can I practice be ing content given my current
circum stances?
4. How can I bring more joy to my life?
Notice how the two sets of quest ions will yield very different
results and emotions.
Dream Y ear is designed to help you ach ieve your #1 goal this
year and feel better doing it . It’s important you create
questions that target both your 1) goals and your 2) happiness
and well- being.
Y our brain loves having someth ing to work on. I f you practic e
asking it the right questions, it w ill find the right answers.
The next step is for you to make a list of thoughts that you
believe that will support your well-being and happiness .
For example, let’s say you have the goal of pa ying off $10,000
of debt in 1 year. Y our plan is to make extra money freelance
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writ ing to pay off your debt . Here are examples of support ive
thoughts that will generate feelings of confidence and succe ss:
Do the same thing for thoughts that support your well -being
and happiness. For exam ple:
I am tough .
There are no “hard days” – I have everything I need to
be content.
I’m responsible for my own feelings, and I am choosing
to feel happy today .
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Step 13: Make a list of emotions to create
that will help you achieve your 1-year
goal and that support your well-being and
happiness.
Keep in mind that the emotions that help you ach ieve your #1
goal are likely going to be different than the emotions that
result in yo ur well -being and happin ess.
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and, when you need them, emotion s that suppo rt your well -
being and happine ss .
Start by creating a list of emotion s t hat you think w ill fuel your
jo urney to your 1-year goal. Then, create a list of emot ions that
you think w ill fuel your well -being and happiness.
Use the Emotions List in the back of Dream Y ear for ideas of
emotions to create.
Note that not all positive emot ions are the same. Some
emotions support your well -being and happiness (e .g .: love,
serenity , generosity ). Other emotion s are useful to ach ieve your
goal s but don’t necessarily feel pleasurable (e.g .:
determination , courage, focus). These emotions don’t feel like
comfort. But yo u have to get outside of comfort to ach ieve big
goals.
For example, if you are going to have a day where you work on
your goal, decide the night before that you want to generate
determination , focus, and strength to push through th ose hours
of working on your goal. On the other hand, if you are taking a
weekend off from working on your goal, decide the night
beforehand which emotions yo u want to feel the next day
(such as love, peace , and generosit y ). When you wake up,
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read your WORKBOOK for the week to read thoughts that
support whatever emotions yo u want to generate.
First, you will track your progress simply as events that happen.
I like to do this at n ight when the day is st ill fresh in my m ind .
Tracking your progre ss is an acco unting of your circum stance s
as it happens. I t’s what you will reference when you evaluate
your progress instead of try ing to remember it all.
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Finally, you will track your failures. One of the goal -setting
rules for Dream Y ear is to aim for 3 f ailure s every month. I talk
about th is below in the Failure sect ion.
You should open the WORKBOOKS every night and write down
what happened that day (if anything) as a single sentence .
Y ou’ll not only account for sign if icant events this way , but
you’ll also have your goals in front of you more often.
The more you examine your goals and pract ice th inking and
believing in ach iev ing them, the more likely you will be to
accom plish them .
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Step 16: Rate on a scale of 1 to 10
The final step is for you to rate the year, month, or week on a
scale from 1 to 10.
I t’s important that you know what a “1” looks like and what a
“10” looks like. 1 and 10 should both be known and you should
be consistent abo ut how you score . Y ou should know what a
day w ith a rating of 1 looks like and what a day w ith a rat ing of
10 looks like.
Rat ing the time you spend w ill help you evaluate how you’re
using your time and what you need to im prove.
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For example, if you want to start a profitable blog in 1 year,
then that should be your only goal. I t’s a lot of work and i t’s
going to require all your extra t ime and resources. I f you set 3
addit ional goals to go with it , yo ur blog is go ing to suffer. Y ou
can only spread your time and energy across so m any things at
once. The more goals you set , the less focus yo u can g ive to
each goal.
For the purpo ses of the Y EAR WORKBOOK I assume you are
working on 1 massive ach ievement goal. But you can use the
WORKBOOK to work on mult iple goals – just apply the same
act ions to more than 1 goal.
Y ou must write down your goals. Y ou must rev iew and repeat
your goals.
Period.
This is one of those times that it’s worth it to follow this adv ice
and not question it. There’s nothing to lose and only value to
gain .
Dream Y ear includes everyth ing you need to write down your
goals, and in the MONTH and WEEK WORKBOOKS you have the
opportun ity to rewrite them. There is a lot of repetit ion on
purpo se – the more you write down your goals, the better. Y our
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brain w ill start to focus more on your goals the more it see s
them. Y ou should look at your goals every day.
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you know you must move forward. I t’s uncomfortable following
your dream s. I f you only do what’s comfortable you’re standing
st ill or moving backwards.
h. Obstacles
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So take the obstacles and m ake de cision s aro und them.
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i. The process of working
towards your goals transforms
you more than actually
accomplishing the goal
The process of working towards your goals transforms you more than
accomplishing the goal.
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4. AVOIDING BURNOUT
“Don’t push yourself too hard. Y ou’ll get burned out .” – They
say .
People are generally confused abo ut burn out . People will say
they don’t want to reach for a big goal, start a business, or
make XY Z amount of money because they don’t want to get
burned out.
a. Burnout defined
The more value you create, the less effort it takes to create
that value. The more you plan, the less energy and ef fort you
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will need to put it in to create money.
If you are afraid of burn ing out , afraid of the hustle, or afraid
that this is what it takes to create a lot of money, you are
looking at it wrong.
When you don’t have enough space to think, when you don’t
know how to co ntrol your thoughts and feelings, when you
don’t have a willingness to fail and work through obstacles
steadily, yo u are go ing to feel burned out (and exhausted ).
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b. Burnout vs. being
overwhelmed
Feeling busy has noth ing to do w ith what’s on your to-do list .
Feeling busy has to do w ith the thoughts in your brain . (Reread
that sentence for a little truth bomb in your l ife – a hard pill to
swallow for so many peopl e!)
Make a list of all your accompl ishm ents, nam ing all the things
you have actually produced . Do no t make a list of al l the
things you’ve been doing . What yo u’re busy do ing is not
working . Look at yo ur list of results . If you haven’t produced a
lot, you are overwhelmed. Th is is not when you need to cut
back. The solution to feeling overwhelmed is to plan and do
more (do more means create re sults) .
If you genuinely have produced a lot and feel burned out, then
you may need to take a break . But usually, when you produce
a lot of results, you are not exhausted or burned out. If you’ve
produced results from abundance, you will be fueled and
energized. Th is is how I feel all the time. People always suggest
I’m going to get burned out . People say , “How do yo u keep
creat ing blog posts? Don’t you run out of ideas? ” I typically
reply by say ing, “I can’t not create. There is so much more I
want to create. ” Once you start , it’s so much easier to keep
going.
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Sometimes, someone will pursue goals from abundance a nd
fall into burnout. But it’ s rare .
True burnout (that isn’t being overwhelmed) looks like this: you
have results, yo u have a plan, you are driven by abundance ,
you produce a lot, but yo ur plan is now unreasonable and the
result has become more import ant t han the journey.
If you are truly burned out , then your goal needs to be to work
smarter, not harder.
Plan more space and relaxat ion on purpo se (l iterally, put down
time in your calendar to relax). Th is will be diff icult if you’re in a
hurry , but it’s necessary . Y ou need to slow down to re-energize
and produce more .
When you plan both downtime and product ion t ime , you don’t
end up in an emergency -feeling state. When you are
constantly reacting, yo u are constantly putting out f ire s. I t
wears you out.
Planning is the key to not burn ing out . Not working less. Don’t
start and sto p working on your goals. I t’s exhaust ing to start
and stop so much .
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Stay comm itted, plan to avoid be ing overwhelmed, and don’t
listen to people when they suggest you’re going to get burned
out – they don’t know what they’re talking abo ut .
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5. SKILLS THAT WILL IMPROVE
YOUR LIKELIHOOD OF
SUCCESS
This f inal section of the Lessons part of this book is about the
skills that you can and should work on to improve your
likelihood of succe ss.
So, rule numero uno of this sect ion is : there’s no saying “I’m just
not good at XYZ” on the list you’re about to see . Y ou may not
be great at it now, but that just means you need to pract ice it .
I t’s not a fact that you’re not good at it. I t’s just a thought. To
get better at any of the skills below, you have to practice the
skill and start to change your beliefs around the skill (e .g .: start
say ing to yourself “I wasn’t good at XY Z in the past , but now
I’m working on it and gett ing better .”).
Y ou can get better at each skill liste d below , and when you do,
your happiness, well -being, and success w ill skyrocket .
a. Planning
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but you can control everything else in your life. The tool to
doing this is through planning.
The more you plan, the fewer decisions you have to make on a
daily basis. De cision s are drain ing and the more decisions you
make, the more exhausted you are. So, the more decisions you
make ahead of time, the less drained you’ll be on a daily basis
(th is is why I have a capsule wardrobe with only neutral colors –
fewer decision s on a daily basis means I save my brain power
for more important tasks).
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Meditation time
When you walk your dogs
Time for practicing your faith
Anyth ing you would likely have an emotional tendency to
respond to
o For example, you m ay want to get up early on a
Saturday morn ing to work on your goals. Y ou may
also want to drink alcohol on the weekend at a
dinner party . The best way to make both happen is
to plan ahead of time . I f you don’t, you’ll make the
decision when you’re in the moment, an d you’ll
always give in. Y ou’ ll drink alcohol and you’ll sleep
in . But if yo u decide ahead of t ime , you can lim it
yourself to 2 drinks and decide to get up at 7am . Or,
you can decide ahead of t ime to drink 5 drinks and
sleep in until 9:30am . But in the latter case , you’ve
still used your pre-frontal cortex (th e plannin g part of
your brain ) to decide .
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Productiv ity Planner ) to keep you account able for when you’re
in front of a screen and when you’re not. The flexibility of a
dig ital calendar allows you to move things aro und and always
have it in the backgro und whenever you’re in front of a scree n
(wh ich likely is a lot of the time ) . Th e consistency of a phy sical
planner keeps you acco untable for maintain ing and focusing
on your prioritie s. I t always forces y ou to spend time away from
the screen and thinking abo ut your plans.
Planning is the ticket to gett ing the results you want in your life.
Period.
b. Commitment
When I first read th is I didn’t like the defin it ion , but after
thinking abo ut it more , it’s exactly right.
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I’m not just talking about comm itme nt to your goal. That is a
given. B ut you also need to be com mitte d to yourself when you
schedule something .
People always ask me quest ions about st art ing a blog. They
want to know if it w ill be successful ahead of time , before they
comm it. What I tell them is that the level of succe ss depends
on the commitment up front , not the other way around.
Committing inv ites risk unlike believ ing or wanting. But the
reason you comm itted make s it worth it . You need commitment
to have resilience. Resilience is what picks you up after yo u fall
down.
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I t’s scary and it takes overcom ing f ear. B ut so does getting
married. So doe s anything worth co mmit t ing to.
c. Integrity
Next up is integrity .
Y ou will often try to negot iate with y ourself on the day you’re
supposed to do someth ing that you’ve scheduled . That’s a
reflection of you talking . There’s a part of you that wants instant
gratification. The part of you that wants you to accomplish your
goals is the other part – the part that plans and honors
commitments.
If you don’t have the results you want in your l ife , it’ s likely
because you are not following through on the commitments
you’ve made to yourself. Y ou have to comm it, but you also
have to honor that commitment.
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The more you follow through and keep your word to yourself,
the better the relationsh ip you’ll have with yourself.
Y our relationsh ip w ith yourself is abo ut how much you love and
respect yourself. I t’s very deep stuff. I f you struggle with this,
you need to work on your relationsh ip w ith yo urself because
otherwise tips, tricks, and hacks t hat focus on act ions won’t
work. I t’s a belief system that yo u’re struggling w ith .
The reason you’re not doing comm it ting is l ikely because of the
relationsh ip you have w ith yourself. This is why Dream Y ear
focuse s so m uch on thoughts and fe elings. Y ou have to focus
on the deep work and get to the root of the problem. Once
you get to the root of the problem and you clean up your
thoughts and feelings, your life – happiness, well-being, and
success – will skyrocket.
d. Decision making
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your brain wants to keep you safe and it want s to be efficient
and protective . Whenever you set a new goal your brain is
going to try to push you away f rom your new idea be cause it’s
not efficient and fam iliar. Know this. Notice it . Do it anyways.
Take action against yo ur brain . Say “I am willing to consider to
xyz goal even though it feels uncomfortable .”
Understand that it takes pract ice , and the more you pract ice
deciding , the better you’ll get at it .
Y ou’re not bad at making decisions – you just need to pract ice
the skill more.
Make the decision ahead of t ime and don’t give yourself the
option to back o ut . The more you make decisions ahead of
time, the less reactive you will be in the moment.
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e. Productivity
Productiv ity doesn’t mean how much or how long you work.
Productiv ity doesn’t mean how hard you work.
Productiv ity doesn’t mean how busy you are .
Do not ask:
1. How much time did you spend working?
2. How hard did you work?
I t doesn’t matter how hard you worked or how much time you
spent working.
Focus on the results your gett ing , not on the activ ity yo u’re
doing . Activity takes time. Results create time. Are you gett ing
the results you want? I f not , change your st rategy.
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“I don’t know how long this will take” is the wrong quest ion . I t
will take as long as you give yourself. I f you give yourself 6
months to start a blog, it w ill take 6 months. I f you give yourself
2 weeks to start a blog, it w ill take two weeks. Neither is better.
Instead of say ing “I don’t know how long” and wor king at your
natural rate , g ive yourself X amount of hours and do it in that
time .
f. Time management
Manag ing time is an art and a skill that you must pract ice
deliberately and purpo sefully. I f you are careful with how you
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plan and spend your time , you are going to have so much
more time .
If you have trouble following through with what you p lan, you
may resist planning and manag ing your t ime even more
because you don’t want to set yourself up for failure , so you
just don’t schedule your time at all.
This is an issue not w ith time but w it h the relationsh ip you have
with yourself.
Y our prim itive brain wants to repeat what it’s always done. I t
doesn’t want to do new things and push it self. So there is
resist ance. Th is was great for evolution because yo ur brain
protected you. I t’s not great for moving forward in today’s
world.
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you’ll remain stagnant or move backwards.
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g. Constraint
Constraint seems very restrict ive - and it is in the sense that you
lim it your options. But by lim it ing yo ur options, yo u create
clarity , fo cus, and freedom in your l ife. Constraint elim inate s
decision fatig ue .
It’s very hard to produce the results you want in your life if you
don’t put constraints on your life.
The fewer options you have in your life , the fewer decisions you
have to make. Decisions take so m uch energy. I t’s drain ing.
Constra int leaves room for you to use your brainpower on
things that are important to yo u.
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h. Discipline
People tell me all the time that they’re so im pressed w ith how
much discipline I have. They say i t l ike I was just born th is way
or I am a unicorn . Th is isn’t true at all. I have practiced this skill
and over time . I t’s become a habit .
Discipline gives you freedom. (Anot her truth bomb for you! )
The more disciplined you are in any area of your life , the more
freedom you create .
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i. Focus
I wasn’t satisf ied w ith the def init ions of focus I found online, so
I’m defining it my self by combin ing a few definit ions.
When you only have one goal at a time you can be laser
focused and disciplined w ith your m ind. Adding th is constraint
is key to your succe ss. With too many things go ing on you’ll
create a lot of half ass things. Y our brain w ill solve your #1
problem to its f ullest potential if you focus on 1 goal.
If you don’t decide what you’re priorit ie s are – what you want
to focus on to create the results you want in your l ife – you are
going to be reacting and liv ing according to someone else’s
priorit ies and goals.
This is where you have to tread lightly when you seek balance.
Intentionally decide what your prioritie s are and focus on them .
Don’t seek balance for the sake of balance. Seek the results
you want to create in your l ife by focusing on them. Seek
balance as specif ically defined by you in the areas that are
most important.
Prioritize them and focus your atten tion on what makes sense
to you.
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For example, you m ay be in a seaso n of life where you’re in
start ing a business and are recently married. Fin ances, fam ily ,
and your business may be the top three priorit ie s in your life .
Create a balanced life around these priorit ies – not all 8
categories.
j. Failure
First and foremost, please know that failure is a skill you need
to get really good at in order to be successful .
If you are afraid to fail , ask yourself why. When you try to
answer that question, it’ s actually very hard. The truth is that
the result of failing is just a feeling. The reason you don’t want
to fail is yo u don’t want to feel a certain way, so you avo id
doing it altogether.
When you take action and you don’t meet your own
expectation , you end up feeling a certain way . B ut your
feelings are based on what you decide to think.
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The key to learning how to fail is to change what you make
failing mean.
This w ill reframe how you think abo ut failure . I nstead of feeling
bad about m issing your expectat ions , you should be excited to
mark down one of your fail ures for t he month in your
WORKBOOK . Failures are now going to become badges of
honor for you that make you st ronger.
If you’re not failing regularly, you’re not setting your act ion s
and goals big enough.
Note that I’m talking about going for it and missing the mark.
I’m not talking about failing as in “not taking action. ” I f you set
a goal and don’t try, don’t mark that down as a f ailure in yo ur
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WORKBOOK . That’ s an integrity issue you have with yourself.
Not a failure. Failure is try ing and m issing the mark.
The best way to meet your expectat ions is to pract ice . The
more you practice taking act ion , th e more you’ll learn to
overcome not meeting your expect at ions. Get over
perfection ism . I t just g ives you an excuse not to put yourse lf out
there.
Expect to fail. Have your own back and treat yourself with
respect. Use failure as an opportun ity to learn and love yourself
more instead of less. Refuse to say mean things abo ut yourself
or to quit.
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I honestly hate the word failure . I don’t think I ’ve failed at
anything. B ut that’s because I don’t see my failures as f ailures.
I’m failing left and right. I just don’t think of it that way .
The crazy th ing abo ut these failures is that I never saw them as
failure s. I went to a great college. I went to the only law school
I got into and was top of my class, so I could transfer to a top -
tier law school. I re -took and passe d the CFP exam. I looked at
my debt as an opportunity to creat e a b usiness wh ile working
full time. When I start someth ing new, I don’t care that I ’m bad
at it . I just keep going .
Every time I fail I just get back up and try again. It’s a skill set
that I’ve practiced. I don’t make it mean anything about me.
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If you want
success, you
need to double
your failure rate.
- Thomas J. Watson
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PART II
DREAM YEAR
WORKBOOK
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W ELCOME TO P ART II OF D REAM
YEAR!
Part II of Dream Y ear is the space fo r you to do the work to
plan your goals.
Once you’ve filled out all three, you can decide if yo u want to
contin ue using the WEEK WORKB OOK with the MONTH
WORKBOOK , or just use the MONTH WORKBOOK alone .
When you start do ing the work in the MONTH and WEEK
WORKBOOKS , you’ll notice you’re re -writ ing your goals and
plans a lot. Th is is on purpose . The more you write down your
goals and plans, the more focused you’ll be on achieving
them, and therefore, more likely you’ll get the results you want.
You can achieve any goal you want using this framework. It
works if you do the work.
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If you give up on
your dreams,
what’s left?
- Jim Carrey
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How To Use
the WORKBOOKS
Here is how you should use the Workbook.
1. Get ready
The YE AR WORKB OOK is the big pict ure planning sect ion of the
three WORKBOOKS that yo u need to complete in order to plan
your months, weeks, and days o ut .
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The format of the Y EAR WORKBOOK is :
1. Table of Contents
2. the Y EAR WORKBOOK
3. the Y EAR WORKBOOK CHE AT S HEET
I suggest start ing with the full, long version . Then, on ce you’re
comfortable using the longer versio n, you can use the CHE AT
SHEET .
1. Table of Contents
2. the MONTH WORKB OOK
3. the MONTH WORKB OOK CHE AT SHEE T
Start w ith the full version , then consider using the CHE AT S HEET
in the following months if that’s easier and faster for you.
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The MONTH WORKBOOK in cludes 16 quest ions that are in 4
categories:
1. Review ing the big pict ure of your yearly goals and plans
2. Creating a 1-month plan
3. Tracking your monthly progress
4. Reflecting and evaluat ing how the month went
After com pleting the first 2 sect ion s of the MONTH WORKBOOK ,
you should f ill out the WEEK WORKB OOK .
1. Table of Contents
2. the WEEK WORKBOOK
3. the WEEK WORKBOOK CHE AT SHEET
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WORKBOOK to start, then only continuing to use it if yo u
contin ue to do the work. I f it’s too many worksheets to keep
track of every week, stop using the WEEK WORKBOOK and only
use the MONTH WORKBOOK w ith the Y EAR WORKBOOK .
The WEEK WORKBOOK is set up very sim ilarly to the MONTH
WORKBOOK .
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You can’t have a
plan for your day
until you have a
plan for your life.
- Tony Robbins
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the YEAR WORKBOOK
- T ONY R OBBINS
YEAR: __________
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Table of Contents:
the YEAR WORKBOOK
What follows is a breakdown of each topic in the Y EAR
WORKBOOK . I have provided it for y ou to take a look at each
item here and get a “big pict ure” idea about what you’ll be
doing .
NatalieBacon.com |94
14. Write down why this is import ant for you to accomplish in
your lifetime .
15. Write a letter to your current self from your fut ure self and
addre ss yo ur do ubts and fears as if you’ve already
ach ieved your goal.
16. Break down your 1 -year goal into 12 monthl y goals.
17. Create an action list w ith all your to -dos to ach ieve your
1-year goal .
18. Organ ize your action list by putt ing them in chronological
order (the order you need to do these act ions).
19. Calendar your actions as results in 2 -week increments. U se
the box below to list your act ions again and in clude the
scheduled due date .
20. Plan support ive habit s.
21. Make a list of que st ions to focus on that put yo ur brain to
work on achiev ing your goal and support ing your well-
being and happine ss.
22. Make a list of thoughts to th ink that reinforce the belief
that you w ill accomplish your 1 -year goal and that
support your well -being and happiness.
23. Make a list of emotions to create th at will help you
ach ieve your 1 -year goal and that support yo ur well -
being and happine ss.
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1. Reflect on last year. What events took
place? Look at your calendar and
write down all the significant events
you attended (big or small).
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2. What did you accomplish last year?
What wins did you have?
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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3. What failures did you experience last
year?
Failures
1.
2.
3.
4.
5.
Top 3 emotions
1.
2.
3.
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5. On a scale of 1 to 10, how did you do
in each of the 8 life categories last
year?
1. Health
1 2 3 4 5 6 7 8 9 10
2. Relationships
1 2 3 4 5 6 7 8 9 10
3. Money
1 2 3 4 5 6 7 8 9 10
4. Career
1 2 3 4 5 6 7 8 9 10
5. Personal/spiritual development
1 2 3 4 5 6 7 8 9 10
6. Organization/home
1 2 3 4 5 6 7 8 9 10
7. Fun/entertainment
1 2 3 4 5 6 7 8 9 10
8. Service/giving back
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
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6. List 3 words that describe last year.
1.
2.
3.
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8. What are your current circumstances
in each of the 8 life categories
(include only facts)?
1. Health
2. Relationsh ips
3. Money
4. Career
5. Personal/spiritual development
6. Organ ization/home
7. Fun/entertainment
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9. List 10 things you want that you
already have.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
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10. List 10 things you love about yourself.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
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11. List 20 things you want to do or
accomplish in your lifetime (bucket
list items).
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
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11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
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12. Re-write your bucket list by
prioritizing, organizing, categorizing,
and removing items.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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13. Turn one of your top 3 priorities into a
1-year SMART goal.
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14. Write down why this 1 SMART goal is
important for you to accomplish in
your lifetime.
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15. Write a letter to your current self from
your future self after you’ve already
achieved your goal.
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16. Break down your 1-year goal into 12
monthly goals.
January
February
March
April
May
June
July
August
September
October
November
December
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17. Create an action list with all your to-
dos to achieve your 1 year goal.
Action list
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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18. Organize your action list by putting
your to-dos in chronological order
(the order you need to do these
actions).
Action List
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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19. Calendar your actions as results in 2-
week increments. Use the box below
to list your actions again and include
the scheduled due date.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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20. Plan supportive habits.
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21. Make a list of questions to focus on
that put your brain to work on
achieving your goal and supporting
your well-being and happiness.
Questions to focus on
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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22. Make a list of thoughts to think that
reinforce the belief that you will
accomplish your 1year goal and that
support your well-being and
happiness.
Thoughts to think
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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23. Make a list of emotions to create
that will help you achieve your 1-
year goal and that support your
well-being and happiness.
Emotions to create
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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24. Track your progress (well-being,
happiness, and goal progress).
Progress
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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25. Make a list of your biggest
accomplishments for the year.
Accomplishments
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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26. Make a list of your biggest failures
during the year.
Failures
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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27. Reflect on and evaluate your well-
being, happiness, and goal results
during the year.
1 2 3 4 5 6 7 8 9 10
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the YEAR WORKBOOK
CHEAT SHEET
1 major accomplishment y ou want to achieve in your
life
Jan
Feb
March
April
May
June
July
August
September
October
November
December
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Actions you expect to take this year to accomplish
your 1-year goal
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
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Plan supportive habits
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Questions to focus on
1.
2.
3.
4.
5.
Thoughts to think
1.
2.
3.
4.
5.
Emotions to create
1.
2.
3.
4.
5.
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Accomplishments and progress made this year
1.
2.
3.
4.
5.
6.
7.
8.
1.
2.
3.
4.
5.
6.
7.
8.
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Habit Tracker
To u se, ch oo se on e h abi t to f o cu s on f or th e yea r . Li st i t u nder th e “Ha bi t”
li n e. T h en, m ar k an “X ” o n ever y da y of the yea r th a t yo u do th e ha bi t.
U se mu l ti p l e p a ges fo r mo r e tha n o n e h abi t.
Habit:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
J
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
F
17 18 19 20 21 22 23 24 25 26 27 28 29
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
M
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
A
17 18 19 20 21 22 23 24 25 26 27 28 29 30
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
M
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
J
17 18 19 20 21 22 23 24 25 26 27 28 29 30
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
J
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
A
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
S
17 18 19 20 21 22 23 24 25 26 27 28 29 30
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
O
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
N
17 18 19 20 21 22 23 24 25 26 27 28 29 30
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
D
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
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Reflection and evaluation
Take some time to rev iew and evaluate your progress on your
well-being, happiness, and goals.
1 2 3 4 5 6 7 8 9 10
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Effective
performance is
preceded by
painstaking
preparation.
- Brian Tracy
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the MONTH WORKBOOK
- J ERRY R ICE
MONTH: ________________________
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Table of Contents:
the MONTH WORKBOOK
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D. REFLECT & EVALUATE
12. Make a list of your accom plishments for the month.
13. Make a list of the failures yo u had t his month (at least 3 ).
14. Write down the top 3 emotions you f elt this month.
15. Reflect on and evaluate your well -being, happiness, and
progress toward your goals th is month.
16. Rate your satisfaction with th is month on a scale from
1 to 10.
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1. Write down your big life goal.
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4. Write down the 1-month goal you
expect to accomplish this month.
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5. Make a list of the actions you expect
to take this month to accomplish your
1-month goal.
Action list
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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6. Make a list of questions to focus on
that put your brain to work on
achieving your goal and supporting
your well-being and happiness.
Questions to focus on
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
NatalieBacon.com |136
7. Make a list of thoughts to think that
reinforce the belief that you will
accomplish your 1-year goal and that
support your well-being and
happiness.
Thoughts to think
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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8. Make a list of emotions to create that
will help you achieve your 1-year
goal and that support your well-being
and happiness.
Emotions to create
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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9. Make a list of 5 things you love about
yourself this month.
1.
2.
3.
4.
5.
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10. Track your habits.
To u se, li st h a bi ts yo u wa n t to f o cu s on f or th e mo n th i n th e l ef t co lu mn
u n d er th e “H abi t” h ea di n g. Th en, ever y da y o f th e m on th tha t yo u do th e
h a bi t, m a r k a n X u nd er th e n um b er th a t rep r esen ts th e da te of th e mo n th .
Li st a s m an y h abi ts a s you wa n t f or t h e mo n th .
Habit 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
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11. Track your monthly progress (well-
being, happiness, and goal
progress).
Progress
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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12. Make a list of your accomplishments
for the month.
Accomplishments
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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13. Make a list of failures you had this
month (at least 3).
Failures
1.
2.
3.
4.
5.
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14. Write down the top 3 emotions you
felt this month.
Top 3 emotions
1.
2.
3.
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15. Reflect on and evaluate your well-
being, happiness, and progress
toward your goals this month.
1 2 3 4 5 6 7 8 9 10
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the MONTH WORKBOOK
CHEAT SHEET
Your “why”
NatalieBacon.com |146
Your 1-month goal for achieving your 1 year goal
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
NatalieBacon.com |147
Track your habits
Habit 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
NatalieBacon.com |148
Questions to focus on
1.
2.
3.
4.
5.
Thoughts to think
1.
2.
3.
4.
5.
Emotions to create
1.
2.
3.
4.
5.
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Accomplishments and progress made this month
1.
2.
3.
4.
5.
6.
7.
8.
1.
2.
3.
4.
5.
6.
7.
8.
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Reflection and evaluation
1 2 3 4 5 6 7 8 9 10
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Amateurs sit and
wait for
inspiration, the
rest of us just get
up and go to
work.
- Stephen King
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the WEEK WORKBOOK
- M ARK Z UCKERBERG
WEEK: ________________________
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Table of Contents:
the WEEK WORKBOOK
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D. REFLECT & EVALUATE
12. Make a list of your accom plishments for the week.
13. Make a list of the failures yo u had t his week .
14. Write down the top 3 emotions you f elt this week.
15. Reflect on and evaluate the progress yo u made .
16. Rate your satisfaction with th is week on a scale from
1 to 10.
NatalieBacon.com |155
1. Write down your big life goal.
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5. Make a list of actions you expect to
take this week to move you closer to
accomplishing your 1-month goal.
Action list
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
NatalieBacon.com |157
6. Make a list of questions to focus on
that put your brain to work on
achieving your goal and supporting
your well-being and happiness.
Questions to focus on
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
NatalieBacon.com |158
7. Make a list of thoughts to think that
reinforce the belief that you will
accomplish your 1-year goal and that
support your well-being and
happiness.
Thoughts to think
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
NatalieBacon.com |159
8. Make a list of emotions to create that
will help you achieve your 1-year
goal and that support your well-being
and happiness.
Emotions to create
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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9. Make a list of 5 things you love about
yourself this week.
1.
2.
3.
4.
5.
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10. Track your habits.
To u se, li st h a bi ts yo u wa n t to f o cu s on f or th e week i n th e l ef t col umn
u n d er th e “H abi t” h ea di n g. Th en, ever y da y o f th e week th a t yo u do th e
h a bi t, m a r k a n X u nd er th e d a y of th e we ek yo u do th e h a bi t.
Habit S M T W T F S
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11. Track your weekly progress (well-
being, happiness, and goal
progress).
Progress
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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12. Make a list of your accomplishments
for the week.
Accomplishments
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
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13. Make a list of the failures you had
this week.
Failures
1.
2.
3.
4.
5.
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14. Write down the top 3 emotions you
felt this week.
Top 3 emotions
1.
2.
3.
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15. Reflect on and evaluate your well-
being, happiness, and progress
toward your goals this week.
1 2 3 4 5 6 7 8 9 10
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the WEEK WORKBOOK
CHEAT SHEET
Your “why”
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Your 1-month goal for achieving your 1-year goal
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
NatalieBacon.com |169
Track your habits
Habit S M T W T F S
NatalieBacon.com |170
Questions to focus on
1.
2.
3.
4.
5.
Thoughts to think
1.
2.
3.
4.
5.
Emotions to create
1.
2.
3.
4.
5.
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Accomplishments and progress made this week
1.
2.
3.
4.
5.
6.
7.
8.
1.
2.
3.
4.
5.
6.
7.
8.
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Reflection and evaluation
1 2 3 4 5 6 7 8 9 10
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Success is not
final. Failure is not
fatal: It is the
courage to
continue that
counts.
- Winston Churchill
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PART III
DREAM YEAR
EXTRAS
NatalieBacon.com |175
W ELCOME TO P ART III OF
D REAM YEAR!
In Part III of Dream Y ear , I’ve put together some extras for you
that will help you along the way.
The bonus tips w ill help you steer clear of common traps I see
so many people fall into that sabot age their success.
The sample questions w ill give you a list of questions to use for
inspiration if yo u’re struggling to co me up with the types of
quest ions that w ill hel p support your well -being, happiness, and
success.
The sample thoughts sect ion lists ide as for generating new
thoughts that move you closer to an abundance m indset . With
thought work, it’s important to mov e incrementally from the
negative thought to the posit ive thought so you act ually
believe the thought. This list should help you see in real
examples how to do that.
You can achieve any goal you want using this framework. It
works if you do the work.
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Discipline is the
bridge between
goals and
accomplishment.
- Jim Rohn
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BONUS TIPS
The bonus tips section is designed t o help you avoid the most
common mistakes I see people make when they set goals.
If you truly believe you don’t know, take act ion to f igure it out .
Expect your brain to seek solut ions. It will. Y ou just have to ask
the right questions.
2. No "hoping"
Rule #2 – no hoping.
Pract ice say ing “I expect to achiev e this goal” versus “I hope
to ach ieve this goal .”
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These sentences should feel very dif ferent.
3. No scarcity thinking
The way you f rame your de cision s should always suppo rt the
power you actually have in your life.
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Scarcity th inking creeps up on you so be careful to keep it in
mind when you’re making decisions. Y ou have more power
than you think you do .
Fear comes from the prim it ive part of your brain , and it is very
useful when you need it (e .g .: someone is about to attack you).
However, it is completely useless when it comes to yo ur
happ iness, well -being, and success – this is irrat ional fear.
Instead of resisting , avo iding, or react ing to this irrat ional fear,
acknowledge it. S ay , “I see you , fear. And yo u’re not useful
here. I’m going to act anyways.”
The more you practice act ing in spit e of your fear, the easier it
gets.
5. No perfectionism
Rule #5 – no perfection ism .
If you suffer from perfect ion ism , yo u are hard on yourself, you
fear failure , and yo u are not taking act ion . Y ou’re selling
yourself short and the problem is only going to be fixe d if you
addre ss the deep emotional work at the root of the p roblem
(your thoughts and feelings).
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The best way for you to work on perfection ism is to watch your
mind and question your thought s. Do the thought work to
create new belief systems.
6. No people pleasing
Rule #6 – no people pleasing.
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SAMPLE QUESTIONS
Questions take over your brain’s thought process. Therefore,
quest ions treat the cause of your problem because they get to
the thoughts you’re having . By gett ing to the root of your
thinking, que stions are key to beco ming aware of your
thoughts and chang ing the results y ou have in your l ife .
Remember, e xternal reasons are not the reason why – you are
the reason you have what you have in your l ife. Th is is good
news because it mean s you can ch ange it .
Here are some q uestions that can help you create new results
in your life that support your happiness, well being, and
success :
NatalieBacon.com |182
14. How can I be more generous?
15. How can I find time to work on my g oal today?
16. Should I do A or B?
17. How can I get more organized in m y life?
18. What is the solution to this obstacle?
19. How can I create more of result AB C in my life?
20. How can I practice loving myself more?
21. How can I eat healthier?
22. What do I love about my kids?
23. How can I be better at sticking to m y calendar and
following through with my plans?
24. How can I be happier today?
25. What do I love about my boss?
26. How can I love my spouse more?
27. How can I make more money?
28. How can I have more fun?
Notice how the second set of quest ions are disempowering and
will create negative thoughts and f eelings in your l ife. These
quest ions don’t serve you.
Ask the right questions and see your brain go to work. It’s
magic.
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SAMPLE THOUGHTS
The thoughts you believe are the reason you have the results in
your life . Y our thoughts are the root of the problems you have.
Change your thoughts and you’ll change your life. The trick,
though – and it’s a big one – is that you have to believe the
new thoughts you create.
Negative Thoughts
Neutral Thoughts
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7. This happened
8. I weigh 175lbs
9. I have a body
10. She is a person , just l ike me
11. There are days when I don’t feel like blah
12. My life is hard and that’s okay
Positive Thoughts
1. I can be on time
2. I am in control of my schedule and can make t ime
3. I can make more money if I want to
4. I can afford that but I am choosing to spend my money
on something else
5. There are things I like abo ut my job
6. Stress is part of the contrast of l ife, and I can choose not
to be stre ssed by manag ing my m in d
7. This happened for me
8. I love myself no matter what size I am
9. I love my body
10. I am lucky
11. I feel like blah today because I ’m choosing to feel this
way, and I have the power to change it
12. I am strong – bring it on
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SAMPLE EMOTIONS
Everything you do is because of a f eeling you have. Thoughts
create feelings. Feelings create act ions. Act ions produce
results. Y ou can feel anything you want to feel without
changing the unchangeable (aka y our circumst ances, yo ur
past , or other people). Y ou have to change your belief system s
to change how you feel. But first , decide what you want to feel
in the first pl ace .
Happiness Emotions
Happy Delighted
Joyful Elated
Excited Adm irat ion
Loving Enthusiast ic
Cheerful Blissf ul
Well-Being Emotions
Generous Opt im ist ic
Content Accept ing
Al igned Peaceful
Grateful Open
Serene Carefree
Success Emotions
Confident Powerful
Capable Steady
Driven Successf ul
Focused Inspired
Determined On fire
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RESOURCES
Visit Natal ieBacon.com for my latest blog posts.
Podcasts
Books
Journals
Apps/Websites
Evernote
gCalendar
Trello
Day One Journal
Wunderlist
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Six months from now
you can be in a
completely different
place mentally,
financially, and
spiritually.
- Unknown
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THANK YOU
Cheers!
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One day, in
retrospect, the
years of struggle
will strike you as
the most
beautiful.
- Sigmund Freud
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