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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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    James Clear

    James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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