We all have goals that we want to accomplish, whether it's losing weight, saving money, learning a new skill, or traveling the world. But how often do we actually achieve them? According to a study by the University of Scranton, only 8% of people who make New Year's resolutions stick to them¹. That's pretty dismal, right?
But don't despair, because there is hope. Science has shown us that there are effective ways to set and achieve our goals, and they don't have to be boring or stressful. In fact, they can be fun and rewarding, if we use some creativity along the way.
Here are 5 evidence-based tips for achieving your goals, to spice things up.
1. Make SMARTER goals
You've probably heard of SMART goals, which stand for Specific, Measurable,
Achievable, Relevant, and Time-bound. These are good criteria for making sure your goals are clear and realistic. But they're not enough. You also need to make your goals SMARTER, which adds two more elements: Evaluate and Reward..png "JUST APPLY YOURSELF RED PULLOVER") |
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Evaluate means that you need to check your progress regularly and adjust your plan if needed. For example,
if your goal is to lose 10 pounds in two months, you should weigh yourself every week and see if you're on track. If not, you might need to change your diet or exercise routine.Reward means that you need to celebrate your achievements and give yourself some positive feedback. For example, if you reach your weekly weight loss goal, you might treat yourself to a movie or a massage. This will motivate you to keep going and make you feel good about yourself.
2. Break down your goals into smaller steps
One of the reasons why people fail to achieve their goals is that they set them too big or too vague. For example, if your goal is to write a novel, you might feel overwhelmed by the enormity of the task and give up before you even start.
The solution is to break down your goal into smaller, more manageable steps. You might divide your novel into chapters, and then into scenes, and then into paragraphs. Then you can focus on writing one paragraph at a time, instead of worrying about the whole novel.
To make it more fun, you can also gamify your goal by turning it into a challenge or a quest. Such as assign yourself points for each paragraph you write, and then reward yourself with a prize when you reach a certain number of points. You can also use apps or websites that help you track your progress and compete with others.
3. Find a buddy or a coach
Another reason why people fail to achieve their goals is that they lack support or accountability. It's easy to procrastinate or give up when no one is watching or cheering you on. We are all guilty of this.
The solution is to find a buddy or a coach who can help you stay on track and motivate you. If your goal is to run a marathon, you might find a running partner who can train with you and keep you company. Or you might hire a coach who can design a training plan for you and monitor your performance.
Make it fun, by making it a friendly competition or a collaboration. For example, you and your buddy might bet on who can run faster or longer, or you might team up to raise money for a charity. You can also join online communities or groups that share your goal and exchange tips and encouragement.
4. Use positive affirmations and visualization
Another reason why people fail to achieve their goals is that they have negative beliefs or thoughts that hold them back. For example, you might think that you're not good enough, smart enough, or talented enough to achieve your goal.
The solution is to use positive affirmations and visualization to boost your confidence and motivation. Positive affirmations are statements that you repeat to yourself that affirm your abilities and potential. For example, you might say to yourself, "I am a great writer and I can finish my novel." Visualization is imagining yourself achieving your goal and feeling the emotions that come with it. For example, you might picture yourself holding your published novel and signing autographs for your fans.
You can use humor and creativity to make your affirmations and visualization more memorable and enjoyable. For example, you might use rhymes, jokes, or metaphors to make your affirmations more catchy and funny. Or you might use music, art, or stories to make your visualization more vivid and inspiring.
5. Have fun and enjoy the journey
The final and most important tip for achieving your goals is to have fun and enjoy the journey. Many people focus too much on the outcome and forget to appreciate the process. They see their goals as chores or obligations, rather than as opportunities or adventures.
The solution is to have fun and enjoy the journey, by finding joy and meaning in every step of the way. If your goal is to learn a new language, you might enjoy the challenge of learning new words and grammar, the satisfaction of having a conversation, and the excitement of discovering a new culture. Or if your goal is to travel the world, you might enjoy the beauty of nature, the diversity of people, and the richness of experiences.
Spice it up by adding some variety to your journey, by trying new things, meeting new people, and exploring new places. You can also reward yourself with some treats and surprises along the way, such as a delicious meal, a relaxing spa, or a thrilling adventure.
Finally, achieving your goals doesn't have to be boring or stressful. It can be fun and rewarding, if you use the 5 evidence-based methods. By making your goals SMARTER, breaking them down into smaller steps, finding a buddy or a coach, using positive affirmations and visualization, and having fun and enjoying the journey, you can accomplish anything you set your mind to.
So what are you waiting for? Go ahead and set your goals, and start working on them today. And don’t forget to laugh and smile along the way. Because as the famous comedian Milton Berle once said, “If opportunity doesn’t knock, build a door.” Don't forget to GROW YOUR GRIT.
