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Last Updated on January 19, 2021

Why I Can Be the Only 8% of People Who Reach the Goal Every Single Time

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Why I Can Be the Only 8% of People Who Reach the Goal Every Single Time

Losing weight, saving money, getting fit, quitting smoking… Haven’t you ever gotten excited about your New Year’s goals?

You’re not alone. Unfortunately, as studies show, most resolutions don’t go beyond the wishful thinking stage. A staggering 92 people out of 100 fail to achieve their New Year’s goals.[1]

When the “fresh start effect” fades away, motivation falters and the first bump on the road often signals the end of the journey. We end up the following year with the exact same goals, again and again –as if we were stuck in life.

There may be many reasons why people end up giving up on our goals. Here are some of the most common ones:

  • Picking up the wrong objectives;
  • Not setting the goal properly;
  • Setting the bar too high and feel overwhelmed;
  • Lacking guidance and support;
  • Not planning strategies for overcoming obstacles; etc.

But there is another one, a more obvious one, so obvious that most seem to forget about it: if we want to achieve a goal, we need to follow through. Setting the objective is a good start –but it’s only the beginning of the journey.

A lot of people have the misconception that when they have set a goal, they will be able to achieve it. It’s definitely not enough. We can’t expect success when we don’t follow through.

I have been setting and tracking goals for about 20 years now. It started after a deep teenager crisis which left my life as a mess. Setting goals was a way to rebuild myself, set eyes on a new horizon and move forward. Find out more about my story in another article I’ve written: How I Bounced Back From a Fiasco

Goals stayed with me since that day. When I started to work in investment banking a few years later, having goals helped me maintain a work-life balance and stay healthy in a high-pressure environment.

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My approach to goals evolved over time. It started with a pen and a blank piece of paper; then an Excel spreadsheet; and finally, I built a goal-setting app called GOALMAP.

In total, I have set hundreds of goals and tracked hundreds of thousands of steps towards reaching them. If there is one secret I have learned and would like to share with you, it’s this one: tracking is the key. So let me try and explain how you can unlock the power of goal-tracking to build your dream life:

1. Be a S.T.A.R.

There is a lot of stress put on setting goals, but setting goals is just one of the phases of the overall success loop. If you want to achieve your goals and engage in a meaningful personal growth process, you need to take a broader approach.

I have a name for that. I call it the S.T.A.R. method: Set goals, Track progress, Analyze results, and Reset your goals. It’s a loop, a dynamic process.

2. Make your goals trackable

First things first, most objectives are bound to failure simply because they are not clearly defined. If your resolution is too vague, you can’t measure success and you can’t define a proper plan of action. It’s like saying “I want to go somewhere nice” to your GPS: it probably won’t help you.

Set your goal properly using the S.M.A.R.T. goal technique:

  • Specific: Your goals should be precise. You can’t hit the bull’s-eye if there is none. Don’t say “I want to lose weight” but rather “I want to lose 4 kilos by year-end”.
  • Measurable: Your goal should be quantified so that you know at any point in time whether you are on track or not. This will enable you to follow your progress on a regular basis.
  • Achievable: Don’t over-plan, be realistic, your objective must be within reach. If it’s too big, then try and break it into smaller manageable goals that you can achieve step by step.
  • Relevant: Your goals must be relevant to you, connected to your deepest aspirations and aligned with your personal values.
  • Time-bound: Your goal should have a deadline, or a recurrence (x times per day, y hours per week).

“A goal is a dream with a deadline.” Napoleon Hill

Read for more tips about setting a SMART goal: How To Make Ambitious And Achievable Goals For Great Success

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3. Focus on habits

One day, I checked my goals and tried to determine what the difference was between those I achieved rather easily and those for which I seemed to struggle or procrastinate. I found a clear pattern.

I had a few long term goals, like maintaining a certain weight, or getting a new degree before I reach 40. I was doing well with the first one, less so with the second one.

Why did I seem to have a two-speed motivation? I was not less motivated by the new degree. But I had nowhere to start from, while my weight goal instead was linked to habits, such as eating five servings of fruits or vegetables per day, eating fish twice a week, exercising at least four times a week, etc.

These daily and weekly habits helped me reach the long term objective. They made it easy to track progress. I had not set any corresponding habit for my degree goal. And I was not going to achieve it just by looking at it.

“Don’t judge each day by the harvest you reap but by the seeds that you plant.”  Robert Louis Stevenson

Have a vision for who you want to be in the long run, and focus on the little habits that will get you there. We tend to underestimate how far we can go by taking small steps in the same direction day after day. Be great in the small things. “Rome wasn’t built in a day.”

4. Keep track

“A goal properly set is halfway reached” Abraham Lincoln.

The second half is all about tracking. Okay, you have entered a proper address in your GPS instead of “somewhere nice”, but what is the point if you then switch it off?

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Track your progress in a consistent and structured manner; i.e., not just in your head. Use an app, write in your journal, etc. Make it so that you can easily follow your evolution and compare with previous periods.

A study of nearly 1,700 participants in a weight-loss program showed that those who kept daily food records lost twice as much weight as those who kept no records.[2] Tracking fosters self-awareness. When you understand yourself better, it becomes much easier to change.

Tracking is also motivating in itself. It gives you immediate feedback on how you are performing. It provides you with a sense of achievement. Instead of a never-ending to-do-list which sometimes demoralizes you, you visualize the things you have already completed in your done list and get motivated. Find out more about the benefits of done list here: Why To-Do Lists Don’t Work and Done Lists Do

5. Reward yourself

Another benefit of tracking is that it allows you to define milestones, break down progress, and reinforce the habit loop by rewarding yourself for reaching certain milestones.

We all know that we are more motivated to do something when there is a reward at stake. The pleasure induced by a reward reinforces the activity which helped get the reward. This is called extrinsic motivation. It can be helpful to kick-start the process when intrinsic motivation is a bit low.

A simple way to introduce rewards is to plan/get/offer the rewards yourself. You need to set the bar properly. You need to do a decent effort to get it. It can’t be too difficult, or else you may end up feeling discouraged. It can’t be too easy, or else you’ll get the reward without the need for motivation.

You also need to define a reward that makes sense. Eating junk food for a week if you manage to lose three kilos is probably not the best choice! Ideally, the reward and the effort should be somehow aligned in nature. This will help create a virtuous circle.

Buying a smaller-size dress when you lose a few kilos or getting a massage after a few weeks of physical training are good examples. These rewards help you build milestones on your path to a better you. They become the symbols of your positive behavior change.

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6. Analyze your results and adjust your goals

Goals are not meant to be cast in stone. They must be alive and reassessed regularly. Monotony is a big motivation killer, so tracking gives you everything you need to stay motivated smartly.

When you track your progress, you can easily compare your actual results with the targets you had set. It is then time to take a step back and reset your goals. Here are a few examples:

  • Adjust down: “Hitting the gym three times a week was too ambitious. I manage to go once a week, two sometimes. I’ll change my target to twice a week instead and build up from there.”
  • Adjust up: “I have consistently hit my target of reading two hours per week. I enjoyed reading that much and learned a lot. Let’s increase the target to two and a half hours.”
  • Stop tracking: “I used to drink too much coffee some days when I hadn’t slept enough the previous night but over time, I managed to ingrain a new habit. I don’t drink more than two cups a day anymore. I can probably stop tracking this goal now.”
  • Give up: “I liked the idea of practicing martial arts but I fail on this goal week after week. I realize that I don’t enjoy the process as much as I liked the idea. It’s time to switch to another sport.”

Once a month, or every other month, try and take an “appointment with yourself” and review your goals. Assess what works well, what works less well, update the targets, add, remove, refine, etc. This will help you keep it interesting and inspiring.

Track it till you make it

A goal you don’t keep track of is doomed to fail. Setting it is not enough. Actually, setting goals is only about making them trackable and actionable.

By keeping track of your goals, you will engage in a virtuous personal growth circle. It will allow you to analyze your results, get motivated, improve, set better goals, and so on.

Ready, set, track!

Featured photo credit: Stocksnap via stocksnap.io

Reference

More by this author

Damien Catani

Founder at GOALMAP

Why I Can Be the Only 8% of People Who Reach the Goal Every Single Time You Are 7 Steps Away From Making A Habit Last How I Bounced Back From a Fiasco

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Published on September 16, 2021

What Are Process Goals? (With Examples)

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What Are Process Goals? (With Examples)

Ready. Set. Go. For years, this was my three-step mindset when it came to goals. I would reach for the moon and hope to land among the stars without feeling the pain of the fall. This approach was all or nothing, and as a result, I experienced loads of burnout and almost zero productivity. In short, my task list was filled with high-level intentions, but I hadn’t taken the time to create a map to reach the destinations. I was lost in the planning stages because I didn’t understand process goals or have any examples to follow.

Since then, I’ve learned how to embrace the journey and break my outcome goals into smaller and more manageable process goals. This approach has improved my focus and reduced frustration because I’m now working towards a surefire strategy that will take me where I want to go––I’m creating a plan of action with achievable daily targets (a process goal).

What Is a Process Goal?

A process goal is not a destination, it’s the path you plan on taking to get there. For example, if you want to become better at writing, your process goal would be to post one blog article per week and learn from the feedback you receive. The destination is a monthly goal of 12 articles.

This distinction is important because it’s easy to lose sight of the fact that these types of goals are not all or nothing. Think about it. You’ve heard it said: it’s not about working hard but working smart.

Well, a process goal is an actionable target with what we call SMART criteria:

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  • Specific – The more detailed your goal, the better. For example, instead of “I want to be fit,” you would say, “I want to lose five pounds.” Make sure your goal is crystal clear.
  • Measurable – You need a way to measure progress and success, so it needs to be quantifiable. This is where you decide what “fit” actually means for you (more on this later).
  • Achievable – If your goal isn’t challenging, then it’s not going to be motivating. On the other hand, there must be a steeper mountain to climb if you want substantial results.
  • Realistic – “I want to run a marathon” is not practical for most people. Ensure you have the time, energy, and resources (e.g., training program) required to achieve your goal.
  • Time-Bound – Your goal needs an assigned deadline or it’s just a pipe dream. There’s nothing wrong with dreaming, but what happens when the fantasy ends?

To summarize, these are the essential components of any process goal: specific, measurable, achievable within a certain time frame, and realistic.

What Is a Destination Goal?

A destination goal is a point in time when you plan to be at a particular destination. For example, if your goal is to get to represent your country at the 2025 Summer Olympics, you right need to focus on smaller increments to attain that success. On your way to that goal, you need to focus on smaller destinations. First, make the national team. Then, compete in a few events and so forth.

If you try to make it to the Olympics from the very start without any milestones along the way, it would be too daunting. On the other hand, if you focus on each milestone as a destination goal, it will all seem possible and achievable.

Process Goal Template

Let’s say you want to become a better cook. Here is one way of writing the process goal: “I will save $100 per week by cooking all my meals at home for 12 weeks.” This would be your destination (monthly), and the steps required to achieve this goal (weekly) would be:

  1. Spend one hour on Sunday planning my meals for the week.
  2. Shop for groceries after work on Monday and Tuesday nights.
  3. Cook all meals at home on Wednesdays through Sundays.
  4. Pack my lunch for work on Mondays and Tuesdays.
  5. Save $100 per week in cash by cooking at home.

This process goal will help you become a better cook by teaching you to save money through planning, shopping, cooking, packing your own lunch, and trying new recipes. It also includes a weekly reward (saving $100 in cash) that will help you stay motivated.

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Process goals encourage you to reach your ultimate goals. When you feel like you can accomplish smaller goals along the way, you gain sustainability and confidence to move forward.

In many ways, process goals are a lot like faith. Each accomplishment brings you closer to seeing the fullness of the life that you desire––it breaks through the fog and makes things clearer.

What Questions Helped Me Find My Process Goals?

After several years of setting lofty goals and becoming increasingly frustrated when I wasn’t getting the results I wanted, I decided to take a closer look at my approach.

Now, there are many ways you can do this, but here’s how I went about it. Last year, I asked myself the following questions:

  • What am I doing right now?
  • How can I get better at this?
  • Is this process goal leading me closer to my ultimate goals?

The choices I made from the answers to these questions became my process goals. They were the driving force that kept me motivated and moving forward when I wanted to give up and throw in the towel. Since then, I’ve been able to accomplish lifelong goals that I had given up on years ago. For example, I’ve been able to obtain a publishing contract, create more digital products for my business, and enjoy the moment.

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Before I broke down my goals into smaller ones, I was struggling to just get out of bed. The thought of my endless list kept me stagnant. Now, I look forward to each morning and taking on smaller projects to reach profitable outcomes.

What Are Some Process Goals You Can Try?

So, now that you understand the importance of process goals, let’s get you started with some examples that you can utilize this week:

  • Sign up for a new class.
  • Complete one portion of your project by Thursday.
  • Start walking around the block instead of running a mile.
  • Improve your writing by spending 30 minutes everyday journaling.
  • Practice your interview skills.
  • Read at least one book from the library this week.
  • Do ten push-ups each day before you leave for work.

You get the idea. These process goals don’t have to be complicated. If anything, you want to break down your plans to the point of them feeling easy or at least doable without needing a week’s vacation. By breaking your goals down into smaller pieces, you can accomplish a lot more in a shorter period. You’ll also feel more confident that you’re able to accomplish something within the moment.

It isn’t easy to continue towards your goal if achievement feels too far away. You need to celebrate the small things and embrace the process.

What Do You Need for Process Goals?

Think about how much time and money you’ve spent on new clothes, books, technology, etc. Many of us want to keep up with the latest trends and purchase the best gadgets from Apple or Microsoft. But all of these extra investments come at a steep price.

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To find your process goals, you may have to face some difficult emotions or situations bravely and confront them head-on. You might need to forgo the new outfit or the latest Mac book to meet your overall objectives.[1] Remember, process goals not only protect you from feeling overwhelmed, but they also keep you from being distracted.

Final Thoughts

You may feel overwhelmed at first when trying to set a process goal. Sometimes, just thinking about change triggers stress hormones, which only leads to more worries and anxious feelings. However, if you keep yourself focused and take small steps in the right direction, you’ll soon realize that goals don’t have to be complicated.

You can achieve your process goals one day at a time, and you can start today by breaking down your larger goal into smaller steps. It doesn’t matter if the process takes a week or six months, what matters most is that you’re moving forward and doing something to make yourself better.

Now, go on out there and achieve one of your process goals!

Featured photo credit: Kaleidico via unsplash.com

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Reference

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