Five Evidence-Based Strategies to Achieve Your Goals

Achieving goals is often about action, but certain strategies can significantly increase your chances of success. These five evidence-based methods are relatively easy to implement and can drastically improve your goal attainment. If you're not already using them, incorporating them into your routine can lead to easy wins.

1. Write Down Your Goals

The Power of Putting Pen to Paper

Jim Rohn, a self-made millionaire and success coach, learned from his mentor, Mr. Shoaff, the importance of writing down goals. Mr. Shoaff believed that a written list of goals could drastically affect one's financial situation.

Research Backs It Up

A study from Dominican University demonstrated the power of writing down goals. The study showed that individuals who wrote down their goals were 42% more likely to achieve them compared to those who didn't.

Practical Application

It doesn't matter what format you use. Keep a Google Doc or a notebook. Consider setting quarterly goals (quests) rather than annual ones. Limit yourself to three or four goals per quarter for optimal focus.

2. Review Your Goals Regularly

Understanding the Reticular Activating System (RAS)

The reticular activating system (RAS) is a bundle of nerves at the base of your brain stem that filters information. It determines what information your brain pays attention to based on your goals and priorities. For instance, after you decide to buy a specific type of car, you suddenly start noticing it everywhere.

Harnessing the RAS for Goal Achievement

Review your written goals every week, if not every day. Many people set goals at the beginning of the year and never look at them again. By consistently reviewing your goals, you can harness your RAS and keep them top of mind.

Integrating Goal Review into Your Routine

Incorporate a review of your goals into your weekly or daily routine. For example, use a journaling prompt during your weekly reset to check on your quarterly goals. Review weekly priorities as part of a daily morning routine. This can take as little as 10 seconds but can significantly impact your focus and consistency.

3. Monitor Your Progress Regularly

Evidence Supports Progress Monitoring

A meta-analysis of 138 studies showed that regularly monitoring your progress significantly improves your odds of goal attainment.

Simple Methods for Tracking Progress

Integrate progress monitoring into your existing routines. When reviewing your quarterly goals weekly, assess your progress (e.g., red, yellow, green). Also use to-do list apps to keep track of ongoing projects, using emojis to track status.

The Leveling-Up Effect

Monitoring progress makes goals feel more achievable. The "leveling up" effect, like in video games, provides a sense of accomplishment as you see your progress.

4. Visualize Obstacles and Create a Plan (WOOP Method)

Mental Contrasting Explained

Mental contrasting involves visualizing your desired outcome and then contrasting it with the obstacles you might encounter. This technique, developed by psychologist Gabrielle Oettingen, is more effective than simply visualizing success.

The WOOP Method

Use the WOOP method: Wish, Outcome, Obstacle, Plan.

• Wish: Define your goal.
• Outcome: Visualize the positive results of achieving your goal.
• Obstacle: Identify potential obstacles that could hinder your progress.
• Plan: Develop a plan to address each obstacle.

Example Application

If your goal is to write a book, potential obstacles could include lack of time, running out of ideas, or feeling demotivated. Your plan could involve scheduling dedicated writing time, brainstorming with your team, or using tools to make writing more enjoyable.

5. Tie Your Goals to an Identity

The Power of Identity

Identify with a new persona to stay committed to your goals. Studies on voting have shown that people are more likely to vote when asked "will you be a voter?" rather than "will you vote?" because of identifying as a voter

Linking Goals to Who You Are

When setting goals, take a moment to tie them to an identity. For example, instead of just aiming to improve your health, identify as a healthy person.

Overcoming Imposter Syndrome

Embracing the identity associated with your goals can help you stay consistent, even during challenging times. Embrace the identity to take the required action and ultimately achieve your goals.

The Force of Consistency

Tony Robbins says that the strongest force in human personality is the need to stay consistent in how we define ourselves. If you define yourself as a high performer, you are more likely to act like one.

By incorporating these five evidence-based strategies, you can significantly increase your chances of achieving your goals. However, be careful not to set too many goals.