**6.1 First step: writing your goals**

In our experience, the approach that has been most useful in helping people to formulate their goals consists of four simple rules:


Here is an example. A common goal is "I want to lose weight." Now, following those four rules, we can formulate that goal in this way:

*I am (first person, and present tense) a healthy person, I have a waist measuring 70 centimeters, and I weigh 60 kg. (Written in a positive sentence), I am eating the healthy food that my nutritionist has suggested, and I drink at least two liters of water each day. I exercise five days per week: I do a gym workout and lift weights on three days and on the other two days I do cardio sessions (providing as many details as possible).*

We ask the person to write two or three goals for every important aspect of his/ her life. Then we ask them to read these goals out loud while imagining him/herself in that moment, reaching that goal.
