Wondering how to achieve your goals? You’re not alone. As we all know from experience, just deciding to ‘work hard’ isn’t enough. The difference between success and failure often comes down to strategy, not just willpower.
In this article, we’ll introduce five scientifically-proven strategies that turn vague resolutions into reality.
1. Define Your Goals Clearly with Numbers
Vague goals like ‘work out’ or ‘read books’ are easy to fail. Your brain is much more likely to act when it receives specific instructions. This is the core of the SMART goals framework, where goals must be Specific and Measurable.
- (X) Lose weight → (O) Lose 5kg of body fat in 3 months.
- (X) Study English → (O) Memorize 20 new English words on my way to work every day.
2. Break Down Big Goals into Today’s To-Dos
A huge goal like ‘lose 10kg’ or ‘write a book’ can be overwhelming, making it hard to even start. Your brain’s inertia to maintain comfort is difficult to overcome when a goal seems too large.
The key is to break it down into a tiny action you can do today. Psychologists call this the ‘small wins’ strategy. It reduces the psychological pressure of a huge goal and maximizes your ability to execute.
- ‘Lose 10kg’ → ‘Eat a salad for dinner tonight.’
- ‘Write a book’ → ‘Open the computer and just write three paragraphs today.’
3. Motivate Yourself with Visual Feedback
One of the most powerful motivators in the goal-achievement process is visual feedback that says, ‘I’ve made this much progress.’ When your daily success leaves a visible trace, a psychological desire not to break the chain kicks in.
This is the core principle of the “Don’t Break the Chain” method, famously used by Jerry Seinfeld. By marking an ‘X’ on a calendar for each successful day, the growing chain of X’s becomes a powerful reason to continue.
4. Drastically Lower the Barrier to Starting
The biggest obstacle to taking action is the start itself. James Clear, author of the global bestseller Atomic Habits, emphasizes the “2-Minute Rule.” His advice is to make any habit take less than two minutes to start.
- If your goal is to ‘work out every day,’ just start by ‘changing into your workout clothes.’
- If your goal is to ‘read one book,’ just start by ‘opening the book and reading one page.’
Once you start, the law of inertia makes it much easier to continue the action.
5. Make the Process Itself the Reward
Why do we feel a sense of pleasure when we complete a quest in a game or check an item off a list? The act of ‘completion’ itself stimulates the brain’s reward circuit, releasing a neurotransmitter called dopamine that makes us feel good.
You can use this principle to make the process of executing your goals feel like a fun game. Even without a big reward, the simple act of ‘checking it off’ is enough for the brain to feel satisfaction and look forward to the next action.
The Right Tool for How to Achieve Goals: Daily Mark
Knowing these excellent strategies is one thing, but practicing them every day is another. For successful execution, the ‘right tool’ is essential. ‘Daily Mark’ is designed to help you implement these five strategies in the easiest and most effective way.
- Clear Goal Setting: You can register a specific goal like ‘Memorize 20 new words daily’ as a clear, distinct habit.
- Breaking Down Goals: The app’s home screen only shows ‘Today’s To-Dos,’ helping you focus on small, daily actions without the pressure of the final goal.
- Visual Feedback: The calendar fills up with beautiful colors as you succeed, providing a powerful motivation to ‘not break the chain.’
- Easy Start: Its extreme simplicity, allowing you to register a new habit in just three seconds, provides the perfect environment to practice the ‘2-Minute Rule.’
- Rewarding Process: The simple act of tapping a circle to mark a habit as complete provides immediate satisfaction (a dopamine hit), making the process itself enjoyable.
Now you have a clear roadmap on how to achieve your goals with scientific strategies and the best tool for the job.
The Easiest Habit Tracker App You’ll Actually Use: Daily Mark