--- title: Setting & Achieving Goals description: During EPIC concussion treatment we focus a lot on goals. Successfully achieving a goal begins with how you set the goal in the first place. image: https://www.cognitivefxusa.com/hubfs/Setting%20%26%20Achieving%20Goals.png --- ![Light-Mode-Sun-Icon-SVG](https://www.cognitivefxusa.com/hubfs/Sun.svg) ![Dark-Mode-Moon-Icon-SVG](https://www.cognitivefxusa.com/hubfs/moon.svg) ###### 280 W River Park Drive Suite 110 Provo, UT ###### [+1 385 446-4161](tel:+13854464161) ###### [hello@cognitivefxusa.com](mailto:hello@cognitivefxusa.com) [![Main_Logo_500px 1](https://www.cognitivefxusa.com/hubfs/Main_Logo_500px%201.svg) ](https://www.cognitivefxusa.com/) [**Get Started** ](https://cta-redirect.hubspot.com/cta/redirect/2921058/881eced2-ed9a-4b23-a8ba-b17b0921e4b3) - [Brain Injury Treatments](https://www.cognitivefxusa.com/treatment) ![down arrow](https://www.cognitivefxusa.com/hubfs/down-arrow-1.svg) ### Your Treatment ###### [Post-Concussion Syndrome Treatment Our intensive EPIC program helps patients recover from symptoms that haven't responded to traditional care.](https://www.cognitivefxusa.com/treatment) ###### [POTS Treatment POTS treatment clinic using neurological retraining, vestibular recalibration & CO₂ therapy. 5-day intensive program in Utah.](https://www.cognitivefxusa.com/pots-treatment) ###### [Viral Brain Injury Treatment Long Covid-19, Post-Treatment Lyme, Encephalitis. 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Setting & Achieving Goals # Setting & Achieving Goals ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hubfs/Rounded-C-R.jpg) Cognitive FX Team • Updated on 24 January, 2019 • Medically Reviewed by [Dr. Alina Fong](https://www.cognitivefxusa.com/blog/author/dr-alina-fong-phd) [mailto:?subject=Check%20out%20https://www.cognitivefxusa.com/blog/setting-achieving-goals-concussion-treatment%20&body=Check%20out%20https://www.cognitivefxusa.com/blog/setting-achieving-goals-concussion-treatment&media=https://info.cognitivefxusa.com/hubfs/Setting%20&%20Achieving%20Goals.png](mailto:?subject=Check%20out%20https://www.cognitivefxusa.com/blog/setting-achieving-goals-concussion-treatment%20&body=Check%20out%20https://www.cognitivefxusa.com/blog/setting-achieving-goals-concussion-treatment&media=https://info.cognitivefxusa.com/hubfs/Setting%20&%20Achieving%20Goals.png) Everyone has their own ideas and opinions about goals and goal setting. One of the things that I notice as I work with individuals during EPIC concussion treatment, is that a lot of time it is not the goals that we are failing at but instead the goal setting. It may sound like a small difference but it can have a huge impact on achieving our goals. We want you to know how to properly set goals so that you can successfully move forward in your daily life towards your goals not only during treatment but after treatment as well. ### Start with a Simple Goal The very first step to getting started on a new goal is to make it easy and just choose one goal. Sometimes we set ourselves up to fail because we unintentionally have impossible standards, so start with something simple and set yourself up for success! #### Creating a Simple Goal: The Process 1. **Identify your goal and make this as specific as possible.** We tend to set unrealistic goals in a sense that we do not really know what they mean. For example, I often hear people say “I want to exercise more” or “I want to communicate better” those are a great start for a goal, but what does that really mean? 1. **Once you have identified your goal write it out.** It is okay if it starts out vague, we will take you through the process to make it more specific. As an example, let's use “I want to exercise more.” 1. **Ask yourself what actions can I take today or tomorrow work towards my goal?** If I want to exercise more then I might answer: “start running again” or “schedule a time each day to go on a walk or go for a run.” 1. **Making Your Goal as Specific as Possible** Write down the 5 W’s to make your goal clear. *For example:* 1. Who: ME! 2. What: I want to start running again for 20 minutes 3 times a week. 3. Where: I like to run outside at the park down the street. 4. When: I have more time in the mornings and that works best with my schedule after breakfast around 7:30 am. 5. Why: I want to start running again so that I can work towards my larger goal to lead a healthy life. The more specific you are in defining your goal and what exactly “exercise more” means. The easier it will be to evaluate after. **Congratulations! You know exactly what you are doing tomorrow to work towards your goal of exercising more! ** ### Don't Forget to Evaluate Your Goals The second struggle that I often find, is that people do not come back to analyze their progress. What this means is that we need to re-evaluate our action steps for the next day. Many times when we do not meet our goals we are left feeling frustrated, bummed out or flustered—those are not feelings that encourage us to continue to set goals. *Here are 3 questions you can ask yourself at the end of the day to evaluate and re-motivate yourself:* 1. **What are three things I did well today?** Asking this question forces us to think back and brainstorm our small triumphs from that day- THERE ARE MANY!  For example, I ate a healthy breakfast, and I stretched when I woke up, and I got through my morning with ease etc. 1. **Based on today’s performance what is it that I still want to improve on?** With this question, sometimes our goal remains the same: run for 20 minutes at 7:30 am tomorrow.  Sometimes we realize that there is something else that we want to focus on first. For example, I need to make sure that I work on establishing a healthy diet, or eating a healthy breakfast before I start working out. Therefore, the new goal would be: create a more healthy diet. 1. **What is one thing that I could do differently to lead to that desired improvement?** This last question is learning to focus and pick 1 thing to do better in your actions working toward your overall goal. It could be something small, such as set my alarm earlier to give myself more time to get ready for the workout or pull out my workout clothes the night before. Once you have asked yourself those three questions, you have your NOW WHAT for tomorrow. You know exactly what you are doing to work to reach your goal. While setting, and achieving goals can be overwhelming, we encourage you to start simple, be specific with your goals, and don’t forget to re-evaluate so that you can truly succeed and surpass your goals. Remember that we believe in you and that you have the ability to do hard things, and to create a better life for yourself, one step and one goal at a time. [![New call-to-action](https://no-cache.hubspot.com/cta/default/2921058/e20e6327-59b5-4fce-8412-889cf4d0a2bc.png)](https://cta-redirect.hubspot.com/cta/redirect/2921058/e20e6327-59b5-4fce-8412-889cf4d0a2bc) --- ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=150&name=Rounded-C-R.jpg) ### About the author [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) The "Cognitive FX Team" is a collaborative ensemble of distinguished doctors, therapists, and practitioners. Our experts are pioneers in the field of neuroimaging and concussion treatment. With extensive experience and a strong commitment to patient care, our team excels in utilizing cutting-edge technologies, such as functional MRI (fMRI), to provide personalized diagnostic and treatment strategies. Our renowned professionals have published groundbreaking research, developed innovative neuroimaging biomarkers, and conducted thousands of individualized patient assessments. We take pride in our holistic approach to patient care, focusing on physical, cognitive, and emotional aspects of recovery. As leaders in the industry, the Cognitive FX Team is dedicated to advancing the science of concussion diagnosis and treatment to provide our patients with the highest level of care and support. [Follow me on Facebook ](https://www.facebook.com/cognitivefx) ## Related Posts ![Brain Injury Awareness Event in Chicago Area with The Cognitive FX Foundation](https://www.cognitivefxusa.com/hs-fs/hubfs/Brain%20Injury%20Awareness%20Event%20in%20Chicago%20Area%20with%20The%20Cognitive%20FX%20Foundation.png?height=175&name=Brain%20Injury%20Awareness%20Event%20in%20Chicago%20Area%20with%20The%20Cognitive%20FX%20Foundation.png) ###  Brain Injury Awareness Event in Chicago Area with The Cognitive FX Foundation ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) The Cognitive FX Foundation is excited to present an afternoon about Brain Injury Awareness with TBI Survivor and Advocate Rekha Iyer. More Speakers include: Stephanie Kifowit, Illinois State... [Read the full article ](https://www.cognitivefxusa.com/blog/brain-injury-awareness-event-chicago) ![To Sleep or to Drive – Driving Drowsy Prevention Week 2017](https://www.cognitivefxusa.com/hs-fs/hubfs/To%20Sleep%20or%20to%20Drive%20%E2%80%93%20Driving%20Drowsy%20Prevention%20Week%202017.png?height=175&name=To%20Sleep%20or%20to%20Drive%20%E2%80%93%20Driving%20Drowsy%20Prevention%20Week%202017.png) ### To Sleep or to Drive? – Driving Drowsy Prevention Week 2017 ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) Drowsy driving prevention focuses on "Stay alert, arrive alive." The national sleep foundation is helping to [raise awareness of drowsy driving](http://drowsydriving.org/about/facts-and-stats/) and the risks of driving when you are tired.  [Read the full article ](https://www.cognitivefxusa.com/blog/to-sleep-or-to-drive-driving-drowsy-prevention-week-2017) ![Employee Feature - Brady Tucker](https://www.cognitivefxusa.com/hs-fs/hubfs/Employee%20Feature%20-%20Brady%20Tucker.png?height=175&name=Employee%20Feature%20-%20Brady%20Tucker.png) ### Employee Feature | Brady Tucker ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) Brady Tucker is a Research Associate here at Cognitive FX. [Read the full article ](https://www.cognitivefxusa.com/blog/employee-feature-research-associate) ![Taking Awareness with You After EPIC Treatment ](https://www.cognitivefxusa.com/hs-fs/hubfs/Taking%20Awareness%20with%20You%20After%20EPIC%20Treatment%20.png?height=175&name=Taking%20Awareness%20with%20You%20After%20EPIC%20Treatment%20.png) ### Taking Awareness with You After EPIC Treatment ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) *By Brittany Prijatel – Cognitive FX Sports Psychology Consultant  * The pinnacle of improvement is **awareness**. Before you can implement any sort of mental skills or techniques to help manage daily... [Read the full article ](https://www.cognitivefxusa.com/blog/taking-awareness-with-you) ![Positive Self-Talk Changing Our Mind to Change Our Actions](https://www.cognitivefxusa.com/hs-fs/hubfs/Positive%20Self-Talk%20Changing%20Our%20Mind%20to%20Change%20Our%20Actions.png?height=175&name=Positive%20Self-Talk%20Changing%20Our%20Mind%20to%20Change%20Our%20Actions.png) ### Positive Self-Talk: Changing Our Mind to Change Our Actions ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) By Brittany Pritajel Self-talk is a necessary skill to develop as you seek to increase your well-being. Self-talk is managing what you say to yourself (either out loud or in your head). As you look... [Read the full article ](https://www.cognitivefxusa.com/blog/positive-self-talk-changing-our-mind) ![children dressed up holding a happy halloween sign](https://www.cognitivefxusa.com/hs-fs/hubfs/children%20dressed%20up%20holding%20a%20happy%20halloween%20sign.png?height=175&name=children%20dressed%20up%20holding%20a%20happy%20halloween%20sign.png) ### 4 Ways to Have an Injury Free Halloween ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) It’s getting to be that time when children’s obsession with all things strange and maybe slightly scary is reaching an all-time high. They are picking out costumes, eagerly awaiting the sugar high... [Read the full article ](https://www.cognitivefxusa.com/blog/4-ways-to-have-an-injury-free-halloween) #### Proven Results Improvement in 77% of Participants Published peer-reviewed research shows that Cognitive FX treatment leads to meaningful symptom reduction in post-concussion symptoms for 77% of study participants. Cognitive FX is the only PCS clinic with third-party validated treatment outcomes. [ READ FULL STUDY ](https://www.tvnp.nl/inhoud/tijdschrift_artikel/NP-19-2-3/Cognitive-FX-behandeling-voor-aanhoudende-klachten-na-een-hersenschudding-Observatie-van-verandering-in-functioneren) [![Main_Logo_500px](https://www.cognitivefxusa.com/hs-fs/hubfs/Main_Logo_500px.png?width=257&height=78&name=Main_Logo_500px.png "Main_Logo_500px")](https://www.cognitivefxusa.com) Comprehensive Traumatic Brain Injury Treatment 280 W River Park Drive Suite 110 Provo, UT 84604 [Follow us on Facebook ](https://www.facebook.com/cognitivefx) [Follow us on Instagram ](https://www.instagram.com/cognitive_fx) #### Quick Links - [Blog](https://www.cognitivefxusa.com/blog) - [Sign-Up for Free Consultation](https://www.cognitivefxusa.com/start-here-paperwork-old) #### Support - [Contact Us](https://www.cognitivefxusa.com/contactus) - [Patient Results](https://www.cognitivefxusa.com/treatment-outcomes) - [Privacy Policy](https://www.cognitivefxusa.com/privacypolicy) - [Terms & Conditions](https://www.cognitivefxusa.com/terms-and-conditions) #### Solutions - [Good Fit Quiz](https://www.cognitivefxusa.com/start-here-paperwork-old) - [EPIC Treatment](https://www.cognitivefxusa.com/treatment) - [Post-Concussion Syndrome Information](https://www.cognitivefxusa.com/blog/post-concussion-syndrome-and-post-concussion-symptoms-pcs) - [fNCI Brain Scan](https://www.cognitivefxusa.com/about-fnci) - [Online Course](https://cognitivefx.thinkific.com/courses/headaches) #### Company - [About](https://www.cognitivefxusa.com/research-history) - [Press & Media](https://www.cognitivefxusa.com/media) - [Our Team](https://www.cognitivefxusa.com/our-team) ### Sign Up For Our Newsletter Copyright © Cognitive FX 2024. 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