Achieving Your Goals: Unlocking Motivation Through Science
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Chapter 1: Introduction to Goal Achievement
As we navigate through 2021, many of us are eager to reclaim our lives and pursue our aspirations after the challenges of the previous year. If you haven’t already outlined your objectives, consider reading up on how to create a long-term vision and the essentials of goal-setting.
However, defining goals is just the first step; the real challenge lies in accomplishing them. Research indicates that a significant number of individuals falter in their pursuit, often within the first week. Thankfully, Gabriele Oettingen's research sheds light on the pitfalls of goal setting and provides strategies to overcome these hurdles. Her findings are compiled in her accessible book, Rethinking Positive Thinking: Inside the New Science of Motivation (Amazon).
First, let's address the less favorable news. Merely thinking positively about your desires won't magically attract them to you. Contrary to the views promoted in The Secret, scientific evidence suggests that “manifesting” lacks efficacy. As Oettingen articulates, “It would be unwise to indulge in fantasies about your ambitions and then expect to be on the path to success. Reality doesn't function that way.”
Why doesn’t fantasizing about your goals lead to actual results? Daydreaming can trick your brain into believing you have already attained your desires, which ironically diminishes your motivation to actively pursue them. Oettingen notes, “We’ve established that the mantra ‘Dream it. Wish it. Do it.’ is misleading: by merely dreaming, you sap the energy needed to take action. You momentarily enjoy a state of bliss, but it often leads to lethargy.”
Lethargy is not conducive to achieving results. Researchers have observed that envisioning goal success can lead to decreased energy levels, as indicated by physiological metrics like heart rate and blood pressure. Oettingen states, “It is astonishing that we can measure a drop in energy and motivation almost immediately after someone experiences a wish-fulfillment fantasy.”
So, if fantasizing doesn’t lead to success, what does? This is where the concept of Mental Contrasting comes into play.
Mental Contrasting
Dreaming about your goals can often yield the opposite of the intended effect. However, if you juxtapose that ideal vision with the obstacles you face, you can ignite the motivation to take action. Oettingen describes this method as Mental Contrasting, which creates a “necessity to act.” Dreams are not fulfilled through wishful thinking; they require tangible actions.
It is crucial to note that your aspirations must be realistic. You should genuinely believe in your ability to achieve your goals. If you do, Mental Contrasting will enhance your motivation. Conversely, if you doubt your capacity to succeed, your motivation may plummet even lower than that of a simple dreamer. Oettingen suggests that this realization can actually be beneficial, directing us away from unattainable aspirations.
In her words, “Our research indicated that mental contrasting empowers individuals to both engage more vigorously when appropriate and disengage decisively when necessary.”
Once you’ve ignited your motivation for a realistic goal, what’s next?
Implementation Intentions
Implementation intentions consist of If/Then statements that convert thoughts into actions. The "If" part establishes a cue for action, while the "Then" part specifies the subsequent behavior. This approach allows us to pre-determine our actions based on certain stimuli, removing the need for conscious decision-making in the moment.
The challenge often arises when we know what to do, yet falter when it matters most. Implementation intentions help alleviate this dilemma by allowing us to commit in advance to specific actions, making it easier to follow through.
I personally employed this technique to shed 100 pounds, relying on the statement: "If I finish work, then I will go to the gym." This removed the burden of decision-making after work; I simply went—regardless of how I felt.
Of course, no great idea gains traction without a catchy slogan. While terms like “mental contrasting” and “implementation intentions” are accurate, they lack flair. Enter WOOP—“WOOP, there it is!”
WOOP stands for Wish, Outcome, Obstacle, and Plan. It succinctly encapsulates the concepts discussed earlier into a straightforward formula. Most importantly, it has been scientifically validated to yield results.
Wish + Outcome + Obstacle + Plan = Results
- Wish: Identify the outcome you aim to achieve within a week, month, or year. Ensure it’s ambitious yet realistic.
- Outcome: Define the specific benefit you wish to experience.
- Obstacle: Recognize the internal barrier that could impede your progress.
- Plan: Formulate a strategy to navigate around that obstacle, typically framed as: If I encounter __________, then I will __________.
Results Demand Action
While these concepts sound promising in theory, the real test lies in execution. It's time to take action. Consider a wish—an aspiration you yearn to realize. Visualize it clearly in your mind. Once you have that image, fill in the blanks below:
I wish to achieve (in 3 to 6 words) _____________________________.
Identify the best outcome/benefit (in 3 to 6 words) ______________________.
Name the obstacle that stands in your way ______________________.
Draft a plan: IF ______________________________ occurs, THEN I will __________________________.
Repeat this process for each goal and its associated obstacles.
My enthusiasm after reading Rethinking Positive Thinking led me to purchase a stack of notecards, on which I printed the WOOP framework. I filled out a card for each of my goals, and they looked like this:
WISH _________________.
OUTCOME ___________________.
OBSTACLE ________________.
PLAN
If ________________,
Then I will ________________.
I created cards for fitness, nutrition, meditation, and spending more quality time with family, and it proved effective.
To encapsulate Oettingen’s insights, “Time and again, we’ve found that WOOP empowers individuals to pursue their wishes more intelligently, yielding more favorable short- and long-term outcomes than traditional approaches or no intervention at all. If you seek a reliable method to harness your energy toward fulfilling your wishes, and want a strategy that is safe, inexpensive, and easy to implement, give WOOP a try.”
As you reflect on your journey, consider these two crucial questions:
- What do you truly desire?
- What barriers are obstructing your path to achieving it?
Now, let’s WOOP it up!
The video titled "The Satisfaction of Achieving Through Hard Work" explores the fulfillment that comes from dedication and effort, emphasizing the importance of taking actionable steps toward your goals.
For more insights, explore additional content by Charles Black.