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The Knomii Podcast

Dec 5, 2022

What You’ll Learn From This Episode:

Today Madeline and Cynthia ask the question;  What if we based our New Year’s resolutions not only on what we want but on why we want it?  In other words, what if we let go of our perception of societal expectations and made our New Year’s resolutions based on what really makes us tick—our values? 

In this episode, we break it down into two parts: how to set a value-based goal, and then how to achieve it. It's a fail-proof method (which we also explain). Packed with the usual tools and resources that make these methods and ideas immediately actionable, this episode is perfect for your yearly wind-down. 

What we discussed:

(00:08) Introduction to Topic: Why New Year's Resolutions Suck

(01:11) What makes a meaningful goal?

(02:26) Example: Pulling a goal out of a value

(04:44) Starting from a "being" goal into a "doing" activity

(06:02) Flexible goals restore our power to choose

(08:31) What you want to be known for is beautiful

(09:40) Working backwards from "doing" to values

(11:17) Extracting value-based goals from reflection

(12:36) How to avoid unrealistic goals

(15:55) Marrying our goals with our reality

(18:01) What is a useful belief?

(22:12) How our value-based goals affect the people around us

(24:47) How value-based goals create purpose

(26:48) Every "no" has a "yes" behind it

(28:06) What to do if you're "failing" at your goals

(29:22) Wrap up: what we discussed 

(29:44) Closing with a quote

For further reading and tools: 

Start with a value and then pick the "doing" activity

What do I want to be known for?

Core value example: Freedom

Examples of actions you could take to align more fully with freedom as a core value and belief in your life:

  • Express yourself freely and openly.
  • Build a life in which you can create your own schedule, travel, try new things, etc.
  • Nurture relationships with friends and family who give you the freedom to be yourself.

Write your New Years Resolution list

Why do I feel drawn to this activity?

Why is that important to me?=Value Identification

Additional Exercises

  • Focus on what you DID do not what you didn’t do….Every month for the past year you were proud, empowered and appreciated YOU. WHY?
  • Aligning your Values with your Goals worksheet (contact us for info)
  • Goal Understanding-The Why of your goals worksheet (contact us for info)
  • Reflection question: What would I choose if I lived my life “on purpose”?

Useful Belief: Because It's Better Than Positive Thinking by Chris Helder



Quote for reflection: 

“Who you are what your values are what you stand for they are your anchor, your north star you find them in a book you’ll find them in your soul” Ann Mulcahy

Want to get in touch? 

Email us at or to request a topic, give feedback, or learn more about our 1:1 sessions. 

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Follow and connect with Cynthia on Linkedin.

Hosts & Guests

Cynthia Garrett, LMHC  Host

Madeline Farquharson   Host


Show: The Knomii Podcast

Published 12/05/2022

Season 1

Rating: Clean

Frequency: Updated Bi-monthly

Length: 31 min

Episode 7

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