Effective goals inspire and lead us closer to our dreams. I’ve outlined some research-based goal-setting techniques you can start using today! A few months ago, I asked 34 people what they aimed to accomplish before 2020. Jump to read what they said here.
Resolutions Don’t Work
If you haven’t figured out your resolutions yet, don’t stress. According to U.S. News & World Report, 80% of New Year’s resolutions fail by February. Imagine you’re going on your next vacation. You wouldn’t start driving toward your destination without planning the route right?
Why treat your life goals any differently?
Imagination Nation
Imagination may be one of the most powerful tools we can use to set goals. Once you can visualize you materialize. Research shows that the brain sees no difference between the thought of an action and a real action. Your brain releases the same chemicals that kick starts perception and planning.
Takeaway: Try bite-sized tasks rather than the “perfect” outcome we discourage ourselves with. For example, “I will get in better shape by this summer” is just OK.
However “while learning how to incorporate X Y Z in my week I am getting in better shape” is more optimistic and measurable. You are a learner, a DOER. Adopting a “I am learning how to do X” mindset over “I will do X” neutralizes unnecessary pressure and emphasises growth over perfection.
Tap Into Your Dopamine High
I recently read Anthony Vicino’s The Simple Secret to Outrageous Productivity. There are four main chemicals in the brain that affect happiness: dopamine, oxytocin, serotonin, and endorphins. Dopamine is the neurotransmitter associated with reward-motivated behavior. A reward releases dopamine. Hello, happy! Then immediately motivated to repeat that behavior.
Dopamine turns on the learning centers in our brains, enabling us to adapt and grow in new, exciting ways.
Takeaway: Whether you get your fix from a workout or listening to your favorite music. Recognize what triggers your truest happiest self. Leverage when you’re on the up and up. Be intentional about what and who receives your best energy. Are you surrounding yourself with people who support your goals?
Habit Stacking
Research has shown that you’re most likely to stick to a goal when you’ve nailed down when, where, and how you’ll perform future behaviors. James Clear, author of Atomic Habits, favorite ways to use this is what he calls habit stacking, or stacking new habits before or after habits you already successfully do.
For example, Meditation: After I brew my morning coffee, I will meditate for one minute. To read more examples like this and the rest of James Clear’s article click here.
Takeaway: Think about a habit you stick to today. Add something new you want to start doing before/after until it becomes routine.
Rule of 5
Similar to Warren Buffet’s “2 List” strategy, write down the first 10 things you want to accomplish by the end of the day. In no particular order, no matter how small the task. Next circle the top 5 things on your list. Everything you didn’t circle just became your Avoid-At-All-Cost list. You are your biggest distraction. Every task you commit to has a cost. Even neutral decisions eat up your precious time and energy.
Takeaway: As James Clear says, “complete a task or kill it.” Whether work or personal, only focus on your top 5 and DO NOT quit until you’ve completed everything on the list.
If anyone has any other productivity tips please reach out, I’d love to hear what’s been working for you!
Why Did I Write This
I asked 34 people what they aimed to accomplish before 2020. If you’re one of the people on this list how’d you do? Let me know!
Thank you to everyone who took the time to answer. I got the chance to catch up with people I haven’t connected with in years on a genuine and vulnerable level. Goals come in all shapes and sizes, abstract, specific, big or small.
You’ve inspired me to work toward mine a little bit every day! You even helped me achieve my first goal of 2020: “Write and publish my first article online”
Here’s what other people had to say, let’s get it!
- “Professionally get myself to a position to lead a team starting January, personally to spend more time with family”
- “Go on another vacation”
- “Probably get picked up by a distributor”
- “Hiking in Yosemite and Sequoia NP”
- “Get over someone, finally turn a page and open myself to new possibilities”
- “Take a winter time vacation”
- “Undeniably fall in love”
- “Open this damn spa”
- “Health. Happiness and great sex for everyone I care about”
- “Visiting Allman brothers band museum in Macon Georgia”
- “Getting into med school”
- “Find a job that inspires me and makes me want to grow”
- “I want to make $1000 more a week”
- “Stay focused on my studies and have a 4.0”
- “Sell my business in NH and expand into MA”
- “Have my TV series get picked up”
- “Find my passion for photography again”
- “Accumulate $250,000 in my stock portfolio”
- “Read 25 books. Hit my subscriber goal for YouTube Channel”
- “Be able to do a double under jump rope”
- “Stop biting my nails”
- “Feel 100% comfortable in New York after just moving here”
- “Start a business plan”
- “Take my GMAT and get into grad school”
- “Hit 50,000 views on my YouTube Channel”
- “Greater piece of mind and happiness, also improving my yoga poses!”
- “Pass my GMAT and get into grad school!”
- “Maintain a 4.0 and stay disciplined without distractions”
- “Get my pilot’s license”
- “Realize my worth and don’t settle for anyone who shrinks me”
- “Explore the nation’s capital/museums and learn more about our US history”
- ‘Heal my arm so that I can lift again”
- “Get involved with the Best Buddies program”
- “Get a 4.0 in my first semester of grad school”
Emily Corsaro 