Dynamic WellnessReaching your Goals

What works and what doesn’t work—The research

Reaching GoalsWhat works and What Doesn't

My belief is that without goals how can we measure our progress?

Alton

The l ist on the next s l ide comes from a study conducted by psychologist Richard Wiseman (reported in Wiseman, 2010; 59 Seconds). He asked thousands of part icipants what techniques they used to reach their burning ambitions. The upcoming l ist is the top 10 techniques people reported.

He then did hundreds of fol low up interviews and research to see which ones were most effective and which not only weren’t effective but were negative towards successful goal outcomes.

As you read thru the l ist think about your ideas on which would be most successful. There are surprises….

Which of the Top 10 Work?Have a look at this l ist of 10 common ways you might go about achieving your goals. Most of these should be famil iar, but which ones do you think work? More to the point: which ones do or don'tyou use?

1) Make a step-by-step plan.2) Motivate yourself by focusing on someone who has achieved a similar goal.3) Tell other people about your goal (although, compare with: Why you should keep your goals private)4) Think about bad things that wil l happen if you do not achieve your goal.5) Think about the good things that will happen if you achieve your goal.6) Try to suppress unhelpful or negative thoughts about your goal and how to achieve it.7) Reward yourself for making progress in your goal.8) Rely on willpower.9) Record your progress.10) Fantasize or visualize how great your l ife wil l be when you achieve your goal.

The Ones That Work

Dr. Wiseman then tracked them, some for up to a year, to see who reached their goals. These goals included quitting smoking, getting a new certification, losing weight and getting a new job.

The sad truth was that only 10% of the participants actually achieved their goal. Many gave up along the way; perhaps worn out, disillusioned or distracted.

In Wiseman's study, people who used the even-numbered strategies were less likely to reach their goal.

Strategies that work

Strategies that workWhat emerges is that many techniques which are often recommended in the media, self-help books, websites etc. are likely to be ineffective. Instead, as we focus on longer-term goals let’s focus on the strategies which have evidence to support them. Once again, these are:1)Make a step-by-step plan: break your goal down into concrete and t ime-based sub-goals.2) Think about the good things that wil l happen if you achieve your goal (but avoid fantasizing )3) Reward yourself for making progress in your goal: small rewards help push us on to major successes.4)Record your progress: keep a journal, graph or drawing that plots your progress.

The suggestions on this l ist probably won't be new to you, but it might be the first t ime you saw them untangled from the stacks of other strategies that are unproven, don't work, and, worse, may even be detr imental.

Procrastination—”Who among us hasn’t?”

If you are human , from time to time we procrastinate. Plus, 15-20% of adults self-identify as 'chronic procrastinators’.

We all do. Whether it is putting off taking out the trash or putting off the project completion unti l the last moment, we are al l guilty from time to time.

The key is to minimize the procrastination, especial ly of important tasks.

Perhaps psychology can offer some hope in the ongoing fight against procrastination.

Procrastination ”Who among us hasn’t?”

How to tackle procrastination? Joseph Ferrari, Ph.D., associate professor of psychology at De Paul University recommends these strategies for reducing procrastination:

1. Make a list of everything you have to do.2. Write a statement of intention.3. Set realistic Goals4. Break it down into specific tasks.5. Make your task meaningful.6. Promise yourself a reward.7. Eliminate tasks you never plan to do. Be honest!8. Estimate the amount of time you think it will take you to complete a task. Then increase the amount by 100%.

Keys to Reaching Goals

If you set yourself a specif ic goal, you're l ikely to do better, as long as the goal is a good one.

Goals can be useful, but they shouldn't be too inflexible.

The research clearly shows that having one or two goals in the background, is a very good thing.

There's little doubt that goals can often improve our performance. But the devil is in the details:

1) Set reachable goals2) Use the best techniques to bring them to fruition3) Stay on track by self-checking on your progress4) Adjust and re-adjust goals if necessary5) A written copy of your goals and action plan are critical ly

important

True or False?

Setting a goal in our minds changes our brain chemistry.

True!

According to the research of psychologists, neurologists, and other scientists, setting a goal

invests ourselves into the target as if we’d already accomplished it. That is, by setting something as a

goal, however small or large, however near or far in the future, a part of our brain believes that desired outcome is an essential part of who we are – setting up the conditions that drive us to work towards the

goals to fulfill the brain’s self-image. It also increases Dopamine (reward and motivation brain

chemical) secretion associated with the goal so our unconscious helps to bring about the achievement of our goals as well! 

© DW GROUP, LLC 2010

Study 1

According to Dave Kohl, professor emeritus at Virginia Tech:

People who regularly write down their goals earn nine times as much over their lifetimes as people who don't.

80% of Americans say they don't have goals.

16% do have goals but don't write them down.

Less than 4% write down their goals and fewer than 1% review them on an ongoing basis.

Goal Writing Research

© DW GROUP, LLC 2010

Writing Down Goals

The act of putting an idea down on paper (or computer) makes us consider the idea in a more focused and thoughtful way.  What we get is a more clearly defined view of the issues surrounding our goals.

Reaching Goals

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