Setting Goals For The Last Stretch of 2019


Setting Goals For the Last Stretch of 2019 – 068


In Episode 68, we are taking a look at our 19 for 2019 lists (that we reviewed last week) to see what is still in need of some attention for this last part of the year and we are going to walk through a goal setting exercise to get it done!

Then, since it’s only a few days away from Thanksgiving here in Canada, we are going to revisit the habit of gratitude and let you know how Jenny and I are currently practising this habit and why it’s so important as on of the keystone habits to get locked in before you move on to other habits.  


Tune in and Listen Below



What You’ll Hear (and don’t want to miss!)


1:07: Intro

2:14: Jenny and I each pick one goal that we want to accomplish in the last 3 months of 2019 and then we go through a goal setting exercise that you can try too!

17:42: Listener Feedback: We hear from you!  Some great comments and suggestions from you, our listeners

23:14: With only a few days until Thanksgiving here in Canada, we revisit gratitude and remind you how you can take it on as a habit to help increase your happiness.

27:43: Outro          


Resources + Links Mentioned in This Episode:

Peggy and Jenny


Right click here and save as to download this episode to your computer   

My 19 for 2019 list   

Goal Setting Worksheets: Find them at          

Here are the prompts Jenny and I used for this goal setting exercise:

Write down:

My Number one main goal right now is….
Target Date…
How will I know I’ve reached my goal? (ie objective measure)
This goal is important to me because…
My key strengths that will help me achieve this goal are….
Obstacles that may arise are…
How I plan to respond to each obstacle
What will be good about achieving my goal?
Next best steps:

PUR Pressed Mineral Makeup Foundation

The Improvement Project Podcast Episode 33: We Have Gratitude for the Habit of Gratitude – 033

The Improvement Project Podcast Episode 34: Rewire Your Brain With the Practice of Gratitude – 034

The Improvement Project Podcast Episode 35: Successful People Practice The Habit of Gratitude – 035

The Improvement Project Podcast Episode 36: Being Grateful Really Does Make You Happier – 036

Gratitude Practice Journal:  The 5 Minute Journal

Here’s how The 5 Minute Journal works:

In the morning you write in your journal and you use the prompts provided which are the same each day.
I am grateful for…. (write down 3 things)
What would make today great? (write down 3 things)
Daily Affirmations. I am (write down one thing)
These should take only a couple of minutes to complete and then you get on with your day and hopefully the things you have written down will be playing in the background of your unconscious mind helping to guide you to a better day’s outcome.

In the evening, you come back to the journal again and write in it using these prompts:
3 Amazing Things that happened today…. (write down 3 things)
What could I have done to make today even better? (write down one thing)

That’s it. A total of 5 minutes in your whole day and it can make a big difference.


Share your thoughts… We’d love to hear from you!


What was your biggest take away from this episode?  What main goal are you choosing to work on in the last 90 days of the year?  Have you taken the time to write it down?  If not, get after it!

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The Improvement Project podcast is hosted by Dr. Peggy Malone and Jenny Couse.  Peggy is a health care provider who encourages her patients every day to create better habits associated with their health and wellness.  She is wife to the hilarious and heavily bearded John, with whom she takes many adventures. Dr. Peggy is also a human being on a mission to create better habits for herself and by doing so, she hopes to inspire others to take up the challenge with her!  Jenny is a marketing professional in the international trade sector.  She and her husband Jeff are parents to hilarious 6 year old Ethan.  Her year of monthly habit resolutions in 2015 piqued her interests in how habits are created and best kept.

Join them weekly to explore how to create healthy habits that stick on the journey to becoming better humans!



Until next time,


Let’s get to work on improving your most important project.  That’s YOU!  Stay focused and get after it!

Thank you so much for listening.

Big Love,

Peggy and Jenny