Control What You Can Control

There’s a lot that’s not in your control. 

Other people. The weather. The laws of physics.

But there’s so much that IS in your control:

• How hard you try

• How many attempts you make

• How resourceful you are

• The strategies you choose

If you control enough of the variables, your result has no choice but to occur. 

A control freak is someone who tries to control what they can’t.

But by controlling what you can control, you’re the opposite of a control freak because you don’t need any particular conditions to get what you want.

You don’t rely on any one person to do anything.

You don’t need perfect timing or ideal circumstances.

You remove the pressure for any single action to work, because you're controlling the number of chances you get.

So are you doing what it takes to hit your goal? 

Are you controlling enough of the variables?

If you’re not seeing the progress you want yet, the answer is no.

And the solution is simple:

Go take control, baby.

How To Show Up at Your Full Capacity

Just in case your goals have started feeling too big, this is your reminder that they're not.

You are exceptionally capable of achieving any goal you set.

And I don't mean it in the "rah-rah, think positive" way.

I mean you are literally capable of all of your goals.

They're available to you NOW.

You just have to start operating at your full capacity. Here's how:

1. Start surrounding yourself with people who think so big they make your biggest goals feel small and obvious and ridiculously doable.

There are three kinds of people:

→ Reducers (they turn your volume down and say things like “I don't think that's a good idea”)

→ Supporters (they keep your volume the same and say things like “Sounds cool, do it!”)

→ Amplifiers (they turn your volume up, and say things like “Let's make a plan right now!”)

Who is an Amplifier in your life? 

Spend more time with them. Text them right now.

2. Get into ICONIC ENERGY every single day.

You are not average.

You need to start seeing yourself like you’re already the bestselling author, or the millionaire, or the TED speaker, or the Oscar award winner.

Because you are.

You are the same person who is going to achieve that goal.

It’s ALREADY you. Just because you haven’t won the Grammy doesn’t make you not a Grammy award winner. It’s YOU. The world just hasn’t seen it yet.

Spend time every single day embodying that iconic version of you. Put on music and feel it until you feel electricity running through your body.

THEN watch what happens when you take action.

3. Start taking FULL SEND action.

That means going in with zero hesitation, and committing 100% to the move you’re making.

Don’t pull out half way through your backflip.

Don’t stop trying to hit your numbers just because it’s already half way through the month and you aren’t there yet.

Show up like your life depends on it. Because it does. 

The future life you’re dreaming of will not exist unless you start showing up like this is your ONE shot.

Learning to Backflip

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A post shared by Sarah Arnold-Hall | Goals Coach (@saraharnoldhall)

My goal to learn to backflip on a trampoline is DONE.

Next goal: standing backflip. Let’s go.

I Track Every Goal I set. Here’s The List.

I set goals to feel alive.

Sweaty palms.
Racing heart.
Can’t think of anything else.

But I don’t just write them in my journal, I track them in public.

Here’s the live list I keep updated on the front page of my website:

Entrepreneurship
✔️ Blog every day for 2 years (July 21st, 2021)
✔️ Become my own boss full time (Sept 30th 2020)
✔️ Build a 6 figure/year business (April 30th, 2022)
⚪️ Build a 7 figure/year business
✔️ 1000 subscribers on YouTube (Dec 10th, 2021)
⚪️ 5000 subscribers on YouTube
✔️ Become a Certified High Performance Coach (Nov 16th 2018)
✔️ Coach an Olympic Athlete (June 1st, 2022)

Health
✔️ Do 20 push ups in a row (Oct, 2019)
✔️ Do 50 push ups in a row (Jan, 2020)

Adventure
✔️ Climb Mt Kilimanjaro (Sept, 2011)
✔️ Hike to Everest Base Camp (May, 2007)
✔️ Do a bungy jump (Jan, 2007)

Personal
✔️ Speak on stage (Nov 19th, 2022)
⚪️ Present a keynote
⚪️ Write a book
✔️ Get a Psychology degree (Oct 2017)
✔️ Dance in an on-stage Salsa Performance (May 18th, 2024)
⚪️ Do a breakdancing windmill
⚪️ Master the moonwalk
⚪️ Compete in a Salsa competition
✔️ Land a backflip on a trampoline (May 1st, 2025)
⚪️ Land a standing backflip

(I'm currently working on building a 7 figure business, landing a standing backflip, and hitting 5000 subscribers on YouTube.)

I don’t always hit the first deadline. But I always hit the goal.

Not because I'm particularly good, but because I'm relentless.

When I started my business in 2018, I expected to go full time in a couple of months.'

It took two years.

People were literally telling me to stop.

But I just kept going.

So if you're in the middle of a goal right now, don't stop.

Stopping is sneaky, because it never feels like stopping.

Most high performers don't even notice they're stopping.

Stopping sounds like:

• I need to focus on other things right now

• I have other priorities

• I need to pause for a bit

• I'll come back to this soon

• I'll start next week

• I've got a lot on at the moment

• I want to do it properly, so I’m waiting until I can give it 100%

Even the most committed people lose momentum when the goal takes longer than expected. 

And because on social media, people only ever share their achievements after they've done them, it feels like everyone else is winning, all the time.

That's why I share my goals publicly, before I've achieved them.

I want people to see the messy middle. 

Who can you share your goal with today?

You Are Not Behind

You are not behind. Behind is just a thought.

There’s no official scoreboard of what you “should” have done by now.

You don’t need to catch up to a timeline YOU invented.

In your own life, there’s no such thing as being behind, or backlogged, or needing to catch up.

There are just things you want to do that you haven’t done yet.

The problem is the way you’re picturing your position in relation to your tasks.

You’ve been standing behind your to-do list, looking at it through the lens of everything you should have done already.

But that angle will always make you feel behind.

So shift into the present.

Put your expected tasks IN FRONT of you.

When I was at University, if I had two weeks to write an essay and there was one week left and I hadn’t started, I just imagined one week was all the time my professor ever gave me.

You can do that too.

One day to write a book chapter.
Three hours to get a client.
Two weeks to train for a marathon.

Start like now is exactly when you expected yourself to start.

You’re exactly on time.

Because how good does that feel?

And feeling good will help you make progress faster than feeling behind ever will.

So go take action now, right on time.

How to Become the Most Valuable Person on the Internet

How to Become the Most Valuable Person on the Interent

Not the most popular. Not the most polished.

The most useful.

Whether you’re building a business, leading a team, or just showing up for the goals in your own life—what if you held yourself to that standard?

What if your free content, your advice, your presence, was more valuable than other people’s paid stuff?

That’s the bar I’ve set for myself.

And I challenge you to do the same.

Because when we raise the standard for the value we bring to the world, we all win.

What Being The Most Valuable Person on The Internet is NOT:

• Posting every day

• Making beautiful content

• Having a specific niche

What it IS:

• Solving actual problems for people

How to Be Valuable

Ask yourself: Will someone get a result from this?

A real result—tangible or intangible.
Like making their first $100.
Resisting texting their ex.
Feeling less anxious.
Finally getting clarity on what to do next.

If someone’s life looks different after consuming your content, you’re being valuable.

How to Be Hypervaluable

Where value solves a problem, hypervalue blows their mind while doing it.

And the simplest way to blow someone’s mind?

Surprise them.

In a world drowning in content, they’ve seen it all.

To stand out, you don’t need to be louder.

You need to be unexpected.

Enter: The Flip Formula

“You think it’s X, but it’s actually Y.”

That sentence underpins 99% of my content.

Examples:

• Value isn’t about helping. It’s about blowing someone’s mind.

• People don’t buy your expertise. They buy your energy.

Say what people believe, then flip it with something truer, deeper, or counterintuitive.

The Hypervalue Checklist:

1. Does it solve a problem?
   Not just talk about it. Not just define it. Actually solve it.

2. Will someone get an immediate result from this?
   More money this month. Less weight this week. Less anxiety today.
   Can they use it immediately to improve their life?

3. Is it surprising?
   If they’ve heard it before, they’ll ignore it.
   To blow people’s minds, you need to induce surprise.
   The best ideas are often old truths with a twist.

4. Have I broken it down like I’m being paid to explain it?
   I like to pretend my audience is paying me $100 a month to be on my email list. If someone paid you to consume what you’re producing for free, would it feel worth it?

5. Am overcomplicating it?
   As Coco Chanel said, “Before you leave the house, look in the mirror and take one thing off.” Don’t dress up your value in a silly hat. Deliver it simply.
   Ruthlessly cut anything non-essential.

How Much Should You Give Away for Free?

All of it.

Because the more you give, the more you’ll feel compelled to create.

Worried no one will pay if you give too much away?

The opposite is true.

The more generously you share, the more demand you generate.

And there’s no shortage of problems to solve. People will always want help.

So don’t hold back. Give your best stuff away.

That’s how you become the most valuable person on the internet.

My 2025 Goals

I've been publishing my scariest, most impossible goals on the internet since 2017. 

Because when I feel accountable, I always show up 100%. 

But what if I don't hit the goals?

So what? Nobody dies. 

I'd rather risk failing in public than settle for splaying small in private.

So here are my goals for 2025 (even though it’s February, and I’m a bit late sharing them!)

1. Create a million dollars.
   This is my “impossible” goal. I only ever set one impossible goal at a time. I want to see if I can add a million dollars of value to the world.

2. Perform in a salsa performance.
   Dancing is the absolute joy of my life and performing on stage is exhilarating.

3. Go to Date with Destiny in person.
   Date with Destiny is a 6-day personal development event hosted by Tony Robbins in Florida. I’ve wanted to go since I was a kid, and this year I’m making it happen.

4. Create a hobby with Daniel we both love.
   Even though we both enjoy lots of the same activities, we decided the next level after nine years together is creating new interests together.

5. Create a close community of friends.
   Daniel and I recently moved to Sydney from New Zealand, and community is extremely important to us.

6. Create the best health of my life.
   I left this goal deliberately vague, because I don’t want to focus on metrics, I want to focus on how I feel.

What are your goals for 2025?

Tell the world. You’ll actually show up.

Congratulations, You’re Fired.

Congratulations, you're fired.

You're no longer part of the workforce. Pack up your things. 

Starting today, you're simply an artist.

You don't work. You play.

You dream up ideas and you implement them messily on the spot.

That's the whole gig.

You are no longer responsible for forcing success.

Your mission is to get so deeply inspired that you're compelled into action — and success can't help but follow.

Because artists aren't disciplined—they're devoted.

So devote yourself to the dream that won't leave you alone.

Start playing with it, exploring it, letting it be fun again.

The time to work is already over.

No really, stop working.

Get inspired, and action will become inevitable.

You can't learn to swim via email

You can't learn to swim via email.

You have to get in the water. 

Feel the cold. Swallow some chlorine.

It's the only way.

No matter how much passion you have for your goal right now, it's not enough to carry you to the final result if you don't actually do anything.

You have to put yourself in a situation where even when it's cold, you get in deep end.

You know what you need to do.  

You just haven't done it yet.

Time to get in the water.

How To Never Give Up

People sometimes ask me if during the two years it took to build my business, I wanted to give up.

The answer is no – because I didn't have anything to give up to.

Give up and do what?

I didn't have a career that was comfy.

I didn't have a way to make money that was easier.

I didn't have a back up plan.

Giving up would have made my life worse, not better.

So set a goal that makes giving up feel like the harder option.

There can't be an easier road.

The road to your goal has to be the only road you're willing to take.

What goal would change your life so deeply, that no matter what you have to go through to get it, giving up would actively make your life worse?

I don't mean not as good as if you hit the goal.

I mean WORSE than it is now.

You can either:

•   Find the pain you're in, and set a goal that will relieve you of that pain.

•   Find the pleasure you want and set a goal that you absolutely MUST have so that anything else feels unacceptable to your entire being

What goal would you never give up on?