Set the Goal. Then Actually Follow Through
A free daily-and-weekly tracker to help you stay connected to your intention, notice what's working, and make small adjustments — so your next-phase goal survives contact with a busy week.
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A Simple Daily and Weekly Rhythm
This isn't another habit app you'll forget about in a week. It's a short, paper-simple practice.
Daily Intention & Reflection
A two-minute prompt to name what needs your attention today and set one clear intention.
My Small Commitments Tracker
Log the specific practices, frequency, and timing that move you toward your goal.
Reflection Check-In
Five honest questions to surface what's working, what's creating friction, and what old reactions might be protecting you from.
Weekly Reflection & Momentum Tracker
A 4-week grid to notice patterns: what helped most, what created resistance, and one adjustment to try next week.
Final Reflection
A closing prompt to name your progress, the patterns you're noticing, and what you want to keep refining.
This Tracker Is For You If...
Setting the goal was the easy part. Staying with it is where most plans quietly die.
- You've already set a goal or intention for this next phase and want to actually stick with it
- You've started strong on personal goals before and watched momentum fade by week three
- You want a simple, low-lift way to notice patterns instead of relying on willpower alone
- You're building new habits — like speaking up more, protecting your energy, or leading with more intention — and want a structure to support it
Mid-Career Momentum: Design Your Next Phase with Purpose and Joy
This tracker is adapted from the book by Sharmin Banu — an executive coach with more than fifteen years of experience coaching leaders across Fortune 500 companies, startups, and nonprofits. Rated 5.0 stars on Amazon, the book helps accomplished professionals move beyond burnout and autopilot to build sustainable, intentional growth.
"Design your next phase with purpose and joy."Get the Book on Amazon
Meet Sharmin Banu
Sharmin Banu built a successful engineering career at Microsoft before making a bold pivot into executive coaching—a shift guided by her passion for helping others grow and her desire for deeper purpose and inner alignment.
Driven by this mission, she has coached hundreds of leaders across Fortune 500 companies and high-growth startups since 2009, blending analytical rigor with deep human-centered insight. In addition to her practice as a Professional Certified Coach (PCC), Sharmin actively serves her community through leadership roles that promote connection and dialogue.
Outside of coaching, she lives in Kirkland, where the Pacific Northwest trails remind her of the value of reflection, resilience, and intentional growth.
Before You Download
Do I need the other worksheet first?
It helps, but it's not required. If you already have a goal you're working toward — from the book, from coaching, or on your own — this tracker works on its own.
How much time does this take each day?
Two minutes for the daily intention, five minutes for the weekly reflection. It's designed to fit into a real week, not add to it.
Is this really free?
Yes. Enter your name and email below and the tracker is delivered immediately — no credit card, no catch.
What happens after I download it?
You'll get the PDF instantly, plus occasional emails from Sharmin with tools like this one. Unsubscribe anytime.
Get the Free Implementation & Momentum Tracker
Momentum isn't motivation. It's a rhythm you can return to, even on the hard days. This tracker gives you that rhythm.
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A Look Inside the Tracker
Real pages from the guide — clean, simple, and made to be filled in.
This Tracker Is Just One Tool From the Book
Mid-Career Momentum: Design Your Next Phase with Purpose and Joy walks you through the complete framework — coaching stories, practical exercises, and the full path from clarity to sustainable momentum.
Get the Book on Amazon