by Sarah Fletcher Jan 2026
As we step into a new year, I don’t know about you, but I’m not someone who rushes into setting New Year’s resolutions. For me, January has always felt like a time for hunkering down, for resetting the nervous system and for recalibrating your mind and body. Spring, for me, is when action feels natural. January and February are more like fertile ground – a creation space. A time to gently think about what we want to bring alive. This is why I love sharing this particular NLP process at this time of year.
Did you know that only about five percent of people actually achieve their goals. Not because they’re incapable. Not because they lack desire. But because they don’t always have the clarity, structure, or mindset to follow through. So in this blog I’m sharing an NLP structure which is one of my favourite tools to use with clients – the Well-Formed Outcome process- to help you coach yourself and others towards a truly compelling future
1. State What You Want in the Positive
Our minds are like internal compasses. If we don’t set the direction, we can end up going all around the houses. We get distracted, we lose direction and your goals can seem impossible. The first step is simple but powerful:
What do you want? state it in the positive.
Rather than saying:
- “I don’t want to feel tired.”
- “I don’t want to feel sluggish.”
- ” I don’t want to be stressed or over worked this year`’
State it in the outcome frame
- “I want to feel energised.”
- “I want to feel strong and resilient.”
- “I want to feel alive in my body.”
- I want to be calmer and more in control of my life choices
You see the brain doesn’t really process the negative. If I say don’t think of a pink elephant – what happens? You think of a pink elephant right? You need to train your brain to orient it towards the direction in which you want to go.
2. Can It Be Initiated and Maintained by You?
This is about ownership. In NLP, we talk about being at cause rather than at effect in your life. Are you creating this outcome? Or are you waiting for something outside of you to change? A compelling future begins when you say:
“I am responsible for the direction of my life.”
That doesn’t mean everything is easy. It means you take personal responsibility for the action, the planning, and the follow-through.
3. How Will You Know You’re Succeeding?
This is your evidence criteria. When you’re on the way… and when you’ve achieved it… Turn inwards and sense into your mind and body.
What will you see?
What will you hear?
What will you feel?
If your goal is health and fitness, what does “energised” feel like in your body? For me, I sit up straighter. My shoulders soften but feel strong. I smile. There’s a lightness. What about your internal dialogue? Will you hear yourself saying:
- “I’m doing this.”
- “I’m proud of myself.”
- “I feel good.”
Maybe there’s music that anchors you into that state. Maybe there’s a mantra. Really embody it. Creating a compelling future isn’t just about thinking – it’s feeling it, seeing it, hearing it and stepping into the physiology of it.
4. In What Context Do You Want It?
Specifics matter. Where? When? With whom? by when? If your goal is to exercise three times a week -Which days? What times? What environment? And equally important, are there contexts where you don’t want it? For example, I love socialising. I love going out for meals. So my health goals need to work alongside that, not remove it entirely. A goal should enhance your life, not restrict it into rigidity.
5. What Are the Consequences? (Ecology)
This is one of my favourite parts. If you achieve this goal, what changes? Will it require:
- Time?
- Energy?
- Conversations with people?
- Financial investment?
- Emotional adjustments?
Sometimes we set goals without thinking about the ecosystem around them. Do you need support? Are there people you need to speak to? Is this truly aligned with your values? When you check the ecology, you reduce self-sabotage. Because you’ve already thought about the bigger picture.
6. Choose At Least Three Ways to Achieve It
Life happens. You miss a class. You feel tired. Plans change. If there’s only one way to succeed, it’s fragile. So choose at least three pathways. If you can’t go to the gym:
- Go for a walk.
- Do a short home workout.
- Stretch and reset.
Increasing choice increases resilience.
7. Is This Goal Representative of Who You Want to Be?
This is about identity. Are you becoming:
- A healthy person?
- A committed person?
- A calm and grounded person?
- A confident business owner?
When your goals align with who you are evolving into, they feel natural rather than forced.
8. What Resources Do You Have?
Internal resources:
- Times you’ve succeeded before.
- Moments of resilience.
- Your strength.
- Your commitment.
External resources:
- Supportive friends.
- Coaches.
- Community.
- Environments that uplift you.
In NLP, we talk about modelling excellence. If someone else can do it, so can you. What can you learn from them?
Bringing It All Together
So just to recap your Well-Formed Outcome:
- State what you want in the positive.
- Make sure it’s initiated and maintained by you.
- Define how you’ll know you’re succeeding (see, hear, feel).
- Specify the context.
- Check the ecology and consequences.
- Create multiple pathways.
- Ensure it reflects who you want to be.
- Identify your internal and external resources.
When you break goals down into steps, everything becomes achievable.
As you move through this year – gently and intentionally -remember that you don’t need to rush. You can use January and February as fertile ground. Creation mode. Then when spring arrives, step forward with clarity, motivation, and ownership. Your compelling future isn’t something that happens to you. It’s something you consciously design.
Thanks for reading- reach out to me on info@unlockingpossibilities.co.uk if you have any questions about coaching with me or training as a coach. Or connect on socials on Facebook, linkedin and Instagram 😊
