Jen Rulon

Here is a very common conversation that I have with a lot of people:

Me: How’s it going? How is life?

Friend/Coach/Business Owner: I am good but SUPER busy and overwhelmed.

Me: I get it 100%. I hate to say it, I am not a fan of the word, “busy.” I like to think of my life as being “full.” I have a lot going on but I make sure I stay on track.

Friend/Coach/Business Owner: Oh that’s good! I like that. How are you staying on track?

Me: Every week, I will do a brain dump and stay on my quarterly goals.

Friend/Coach/Business Owner: Do tell….

So many people will ask me, how the heck do you get so much done in a day?

First of all, I really do think of my upbringing, as my Momma has been a go-getter her whole life. So props to my Mom! Second of all, I have goals and a vision NOT only for my personal life and family life, but my coaching, and my business. In my world, I am used to the BHAG (Big Hairy Audacious Goals) but as I have been running my business for over 5 years, I realized it is not always easy to look at the BHAG to be able to get shit done on a weekly or a monthly basis.

With that said, let me share with you how I organize my days and months so that maybe this can help you with your everyday life, and your business!

Step 1: Figure out Your Year Goals

Having goals has always been a HUGE priority for me and when I think of goals, I think of goals that have been around for years, like my 28-year-old goal to qualify for Ironman Kona! While seeing those BIG GOALS are amazing, you still need to break down those bigger goals into year goals. Because we need to realize that those goals will not happen overnight. Remember Steve Jobs did not become an overnight success.

Questions to ask yourself heading into your year:

  1. What do you want to accomplish this year personally?
  2. What do you want to accomplish this year your business?
  3. What do you want to accomplish this year in your athletics?
  4. How will you accomplish those goals? Be specific
  5. When do you want to accomplish those goals by?

Tip: Even though you may see a BIG goal, you need to break that BIG goal down even further into the yearly goals. For your business, you want to be invited to the BIGGEST stage in your niche ever. How do you get there? Speak more? Sign up for Toastmasters or National Speakers Association. Truly break down the year to get closer to that BIG goal!

Step 2: Write Out Your Quarterly Goals

Before you start the brain dumping, you really want to break down your year into quarters and we know what that is all about:

  • January to March
  • April to June
  • July to September
  • October to December

I will make sure that my quarters are align with my brain dumping. For example, January to March, I have a lot of new athletes come on board, so I may have to focus more on the educational aspects of my coaching. As April to June, rolls around, they get my “verbiage” right? They start realizing that I am not the best at math and may figure out that my 2100 Swim is only 1900 Swim. Then in October to December, I may have athletes drop off. I either need to start plugging more that I have spots available for the coming year or I will take a break myself.

Tip: Grab a six month calendar that you can write on. Write down the major events going on that apply to your business BUT also your life. When you see the BIG picture roll in, you will see how much easier it is to break down your quarters.

Step 3: Brain Dump on Sundays

I first heard this phrase, “Brain Dump” from Angelica Kim. I have to give her props because this is something that has truly helped me with my business!

Every Sunday, I will pull out a good old fashion MoleSkine Calendar. Get out a pencil and start writing everything down. I will do the priority planning first. Then I will write out what I need to do with my:

  • Athletes and Rulon Racing
  • Coaching the Coach Clients
  • Working with Brands
  • Website

This is a weekly brain dump as I really need to focus on the week. If something pops up during the week, that needs to get done, I will make it happen but I have to make sure I move things around.  For example, a priority is to get my blogs done for a month at a time BUT this week and next week, is tax time. So, the priority will be the taxes and the blogs will have to be knocked out a week at a time for a bit.

Tip: Make sure you do it Sunday before your work week starts. You can take 30 minutes out of your day, to plan for the week. Grab some earphones, your calendar from your phone, pencil and the MoleSkine Planner and start brain dumping. Your family will thank you for it, as it does relieve some stress.

This topic reminds me of something I chatted about in my Rulon Tri Tip, Week #10. I chatted about goals that were Outcome Goals, Process Goals and Performance Goals. It truly is a way of looking at your year, but I promise you when you are break down these goals as a business owner or a coach, it will make running your business a WHOLE lot easier!

Interested in more tips about the running a business or how to build your brand authentically online? Grab my FREE Guide to “Rocking YOUR BRAND!” Click the photo below!






AUTHOR: Jen Rulon

I have been coaching triathletes, runners, and cyclists for over 21+ years; I received my Master's Degree in Kinesiology with an emphasis in Exercise Science. And as you may have learned, there is more to life than swimming, biking, and running. It is a lifestyle, and I am here to help you cross that finish line with a smile, whether it is an Ironman Triathlon or the Ironman of Life. You can find my knowledge shared in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Southwest Research Institute Human Performance Summit, Training Peaks Workshops, "Self Motivation Strategies for Women" on Amazon, Men's Journal Online, and the New York Times. I also practice what I preach—she's a 15x Ironman Triathlete who participated in the Ironman World Championship in Kona, Hawaii, on October 14, 2017.

Share via
Copy link
Powered by Social Snap