Want to Achieve Your Goals? Pick up These 4 Habits

What is one goal you wish you could accomplish? Chances are, you have no problem naming it, so what holds you back from achieving it?

Life has a nasty habit of interrupting the best-laid plans, but more often than not, it’s our own minds that get in the way of our goals. We make a litany of excuses for why those goals don’t get checked off our lists, and we become our own worst enemies.

Let this be the end of all that.

Here are a few suggestions — and a dose of tough love — to help you reach your goals.

1. Define your fears instead of your goals.

Think about what you’re putting off for the “right moment.” What holds you back? What are you afraid of? Write down the worst things that might happen if you fail, suggests investor and author Tim Ferriss. Then think about what you’ll do if they happen and how you could prevent them.

Tim calls this “fear-setting,” a practice that can help you break the cycle of self-paralysis. “I can trace all of my biggest wins and biggest disasters averted to fear-setting,” he says.

2. Banish the word “fine.”

Why are your goals on the back burner? Maybe because of the F-word: “fine,” says motivational speaker Mel Robbins. That dirty word lulls you thinking that subpar situations — feeling unfulfilled at work, carrying an extra 50 pounds, having a ho-hum relationship — are good enough that you can put off the effort to change them.

Consider this your wake-up call: it’s time to stop settling for “fine” and set your sights on “good” or “great” instead.

3. Approach your obstacles with curiosity.

You may find yourself sidetracked at times by a little voice that asks, “Wouldn’t it be more fun to watch Netflix for the next six hours?” That’s not a feeling to fight — it’s a feeling to examine. Curiosity is your best weapon against distraction, says psychiatrist Judson Brewer.

When you find yourself procrastinating, look at what’s going on in your mind. Are you bored? Scared? Frustrated? That insight can help you figure out what you need to resolve to get back on track.

4. Embrace your near wins.

Behind every triumph, there are countless near wins — those times when you come close to success but don’t quite get there. Those are valuable, says historian Sarah Lewis. They show you what worked and what you can improve, and they give you a chance to iterate.

“Mastery is not a commitment to a goal but to a constant pursuit,” she says. By embracing your near wins, you can push yourself to attain more than you ever imagined.

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Researchers find secret to achieve goals

Researchers have provided new insights into why people often make unrealistic plans that are doomed to fail.

The study analysed the complex relationship between reward and effort in achieving goals and identified 2 critical stages in the decision-making process.

The researchers found that when people first decide what to do they are motivated by rewards. However, once they begin to put plans into action, their focus turns to the difficulty of the effort they need to put in.

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They suggest the key to achievable aims to consider the effort needed when deciding what to do, and then remembering to focus on the rewards once the time comes to out the effort in.

We've found that there isn't a direct relationship between the amount of reward that is at stake and the amount of effort people actually put in, said study lead author.

This is because when we make choices about what effort to put in, we are motivated by the rewards we expect to get back. But at that point at which we come actually do what we had said we would do, we focus on the level of effort we've to actually put in rather than the rewards we hoped we would get, the author added.

To investigate the relationship between effort and reward, the research team designed experiments involving 2 different forms of effort, physical and mental.

Physical effort was measured by the action of squeezing a joystick whilst the ability for participants to solve simple mathematical equations tested mental effort.

Study participants were presented with different options that combined either high or low effort with high or low financial rewards, adn asked to select which one to pursue.

The research found that when selecting options participants were guided by the level of financial reward offered , but on execution of the task their performance was determined by the actual amount of effort they needed to exert.

The team observed that the results were similar for both the physical and mental effort-based experiments.

Common sense suggests the amount of effort we put into a task directly relates to the level of reward we expect in return , the author said.

However, building psychological and economic evidence indicated that often high rewards are not enough to ensure people put in the effort they need to achieve their targets, the author added.