Printable Goal Setting Worksheet (Free PDF)
One goal to a page, taken from a sentence to a first action you can do this week.
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Fillable PDF — type into the fields online or in any PDF viewer before printing.
The sheet walks a single goal through seven blocks. You start by writing exactly what you will achieve, then pin it down with a deadline and a line saying how you will know you reached it. A ruled block for why it matters comes next, because that is the part you reread in week six when the novelty has gone.
The middle is the work: five milestone rows with a target date and a tick box, and four obstacle rows paired with what you will do about each one. Naming the obstacle in advance is what turns "get fit" into something that survives a bad week, and the two-column layout forces a response rather than a worry. Five milestones is usually the right number: fewer and the gaps are too big to steer by, more and they stop being milestones.
The sheet closes on the only part that moves anything: the very first thing you will do, the day you will start, and who can help. A progress notes panel at the foot leaves room to log how it actually went. All thirty-two fields are fillable, so you can keep the file as a record, print it for a wall, or do both.
