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Achieve Your Goals: Research Reveals a Simple Trick That Doubles Your Chances for Success

Achieve Your Goals: Research Reveals a Simple Trick That Doubles Your Chances for Success

We all have goals. And what’s the first thing most of us think about when we consider how to achieve them? “I need to get motivated.” The surprising thing? Motivation is exactly what you don’t need. Today, I’m going to share a surprising research study that reveals why motivation isn’t the key to achieving your goals and offers a simple strategy that actually works. The best part? This highly practical strategy has been scientifically proven to double or even triple your chances for success.

Here’s what you need to know and how you can apply it to your life…

How to Make Exercise a Habit

Let’s say that – like many people – you want to make a habit of exercising consistently. Researchers have discovered that while many people are motivated to workout (i.e. they have the desire to workout and get fit), the people who actually stick to their goals do one thing very differently from everyone else. Here’s how researchers discovered the “one thing” that makes it more likely for you to stick to your goals.

In a study published in the British Journal of Health Psychology, researchers measured how frequently people exercised over a two week period. The researchers started by randomly assigning 248 adults to one of three groups.

Group 1 was the control group. They were asked to keep track of how frequently they exercised over the next two weeks. Before they left, each person was asked to read the opening three paragraphs of an unrelated novel.

Group 2 was the motivation group. They were also asked to keep track of how frequently they exercised over the next two weeks. Then, each person was asked to read a pamphlet on the benefits of exercise for reducing the risk of heart disease. Participants in Group 2 were also told, “Most young adults who have stuck to a regular exercise program have found it to be very effective in reducing their chances of developing coronary heart disease.”

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The goal of these actions was to motivate Group 2 to exercise regularly.

Group 3 was the intention group. After being told to track their exercise, they also read the motivational pamphlet and got the same speech as Group 2. This was done to ensure that Group 2 and Group 3 were equally motivated.

Unlike Group 2, however, they were also asked to formulate a plan for when and where they would exercise over the following week. Specifically, each person in Group 3 was asked to explicitly state their intention to exercise by completing the following statement…

“During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].”

After receiving these instructions, all three groups left.

The Surprising Results: Motivation vs. Intention

Two weeks later, the researchers were surprised by what had happened in the three groups.

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  • In the control group, 38% of participants exercised at least once per week.
  • In the motivation group, 35% of participants exercised at least once per week.
  • In the intention group, an incredible 91% of participants exercised at least once per week.

Simply by writing down a plan that said exactly when and where they intended to exercise, the participants in Group 3 were much more likely to actually follow through.

exercise-intention

    The study in the British Journal of Health Psychology found that 91% people who planned their intention to exercise by writing down when and where they would exercise each week ended up following through. Meanwhile, people who read motivational material about exercise, but did not plan when and where they would exercise, showed no increase compared to the control group. (Graphic by James Clear.)

    Perhaps even more surprising was the fact that having a specific plan worked really well, but motivation didn’t work at all. Group 1 (the control group) and Group 2 (the motivation group) performed essentially the same levels of exercise.

    Or, as the researchers put it, “Motivation … had no significant effects on exercise behavior.”

    Compare these results to how most people talk about making change and achieving goals. Words like motivation, willpower, and desire get tossed around a lot. But the truth is, we all have these things to some degree. If you want to make a change at all, then you have some level of “desire.”

    The researchers discovered that what pulls that desire out of you and turns it into real–world action isn’t your level of motivation, but rather your plan for implementation.

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    How to Follow Through With Your Goals

    “Deciding in advance when and where you will take specific actions to reach your goal can double or triple your chances for success.” – Heidi Grant Halvorson, Columbia University professor

    This business about planning your actions and achieving your goals isn’t a random, one. For example, similar studies have found that…

    • Women who stated when and where they would perform a breast self–examination, did it 100% of the time. Meanwhile, those who didn’t state when and where only performed the exam 53% of the time. (1)
    • Dieters who formulated a plan for when and how they would eat healthier were significantly more likely to eat healthy than those who did not. (2)
    • People who wrote down when and where they would take their vitamins each day were less likely to miss a day over a five week span than those who did not. (3)

    In fact, over 100 separate studies in a wide range of experimental situations have come to the same conclusion: people who explicitly state when and where their new behaviors are going to happen are much more likely to stick to their goals.

    You can apply this strategy to almost any goal you can think of, and certainly to most health goals. For example, if you want to start a daily meditation habit this month, then you’ll be more likely to stick to your goal if you plan out when and where you’ll meditate each day.

    What to Do When Plans Fall Apart

    “The best laid plans of mice and men often go astray.” – Robert Burns

    Sometimes you won’t be able to implement a new behavior – no matter how perfect your plan is. In situations like these, it’s great to use the “if–then” version of this strategy. You’re still stating your intention to perform a particular behavior, so the basic idea is the same. This time, however, you simply plan for unexpected situations by using the phrase, “If ____, then ____.”

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    For example…

    • If I eat fast food for lunch, then I’ll stop by the store and buy some vegetables for dinner.
    • If I haven’t called my mom back by 7pm, then I won’t turn on the TV until I do.
    • If my meeting runs over and I don’t have time to workout this afternoon, then I’ll wake up early tomorrow and run.

    The “if–then” strategy gives you a clear plan for overcoming the unexpected stuff, which means it’s less likely that you’ll be swept away by the urgencies of life. You can’t control when little emergencies happen to you, but you don’t have to be a victim of them either.

    Use This Strategy to Achieve Your Goals

    If you don’t plan out your behaviors, then you rely on your willpower and motivation to inspire you to act. But if you do plan out when and where you are going to perform a new behavior, your goal has a time and a space to live in the real world. This shift in perspective allows your environment to act as a cue for your new behavior.

    To put it simply: planning out when and where you will perform a specific behavior turns your environment into a trigger for action. The time and place triggers your behavior, not your level of motivation.

    This strategy ties in nicely with the research I’ve shared about how habits work, why you need to schedule your goals, and the difference between professionals and amateurs. (For a complete discussion on habit formation, check out this free guide I put together on transforming your habits.)

    So what’s the moral of this story? Motivation is short lived and doesn’t lead to consistent action. If you want to achieve your goals, then you need a plan for exactly when and how you’re going to execute on them.

    This article was originally published on JamesClear.com.
    References:
    (1) Breast self–examination study.
    (2) Healthy diet study.
    (3) Vitamin study.
    (4) If you’re interested, you can find an analysis of 94 “implementation intention” studies here.

    Featured photo credit: Efrén via flickr.com

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    Last Updated on November 11, 2019

    How to Improve Memory and Boost Your Brainpower

    How to Improve Memory and Boost Your Brainpower

    Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

    To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

    Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

    1. Exercise and Get Your Body Moving

    Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

    Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

    To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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    2. Eliminate Stressors and Seek Help If You’re Depressed

    Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

    If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

    Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

    3. Get a Good Night’s Sleep and Take Naps

    Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

    Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

    4. Feed Your Brain

    Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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    This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

    Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

    Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

    5. Eat Breakfast and Make Sure It Includes an Egg

    According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

    Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

    Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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    6. Write it Down

    If there’s something you want to remember, writing it down can help.

    It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

    You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

    7. Listen to Music

    Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

    8. Visual Concepts

    In order to remember things, many people need to visualize the information they are studying.

    Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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    Here, you can learn How to Become a Person Who Can Visualize Results.

    9. Teach Someone Else

    Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

    Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

    10. Do Crossword Puzzles, Read or Play Cards

    Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

    So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

    Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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    Featured photo credit: Pexels via pexels.com

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