• Pam DiMaio

Setting tangible goals that lead to success!

Its proven that people who set goals are more successful. A recent study by psychology professor Dr. Gail Mathews confirms the importance of goal setting, writing down goals and committing to action steps. Matthews’s study broke participants into five groups, each with different instructions. The first group had unwritten goals, the second wrote their goals down, the third wrote down both goals and action commitments, the forth wrote goals and actions and gave them to a friend, and the fifth group gave their written goals and actions to a friend and also provided weekly updates.

The results of the study showed that 76 percent of participants who wrote down their goals, actions and provided weekly progress to a friend successfully achieved their goals. This result is 33 percent higher than those participants with unwritten goals, with a success rate of only 43 percent of goals achieved. This study shows the value of taking the time to write down your goals, create an action plan and develop a system of support to hold yourself accountable for achieving your goals.

So how can you achieve your goals? Well for one, having a coach or a friend to hold you accountable is always key. But on top of that making tangible goals will set you up for success. Start small. For example you want to complete a 5k. Start by adding one day of running to your week. See how that feels and work from there. Another example. You want to stop eating sweats. Depending on how bad your habit is, take one day out of the week where you don’t eat sweats and the following week add more. If thats too much, go back down to one day.  Making a goal too large or untenable can set you up for failure. Also are you just thinking of these goals or are you WRITING THEM DOWN?! The more you practice these small goals the more of a habit it becomes. A recent study published in the journal Neuron found that habits and goals are stored differently in the human brain. Specifically, a region known as the orbitofrontal cortex is responsible for converting wishful goals into solid, automatic habits via the neural messengers known as endocannabinoids, which are also responsible for modulating appetite, memeory, mood and (as the name implies) the psychoactive effects of cannabis. When you WRITE DOWN YOUR GOALS it triggers a different part of the brain, helps ownership and keeps you more accountable.

Just the act of writing down your dreams and goals ignites an entirely new dimension of consciousness, ideas and productivity to the powerhouse that is your subconscious mind. So I encourage you for the next week to write down your goals. Choose different areas of your life you need work on, for example: social, career, physical, spiritual. What can you do to improve in these areas? Short term goal for the day and long term goal for the month. You just might change your life!


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