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Hey, what’s up, party people? It’s Marie Forleo, and welcome to another episode of MarieTV and the Marie Forleo Podcast. So today I want to talk about how to achieve your goals, and specifically three science-backed steps to help you achieve your goals so that once we get past all this “new year, new you” hoopla, you’ve actually got some solid practices in place to help yourself stay on track.
Why? Because here’s the truth. The stats around making lasting change from New Year’s resolutions are pretty dismal. In fact, one study by the Journal of Clinical Psychology showed that about 54% of folks who make a resolution fail to keep it up past six months. And then guess what? Most people make the same damn resolutions 10 times without success. That’s sad, isn’t it? That’s super sad. So to combat those odds, here are three simple and science-backed strategies to help you achieve your goals more consistently.
So this first one is pretty simple, but I got to say hardly anybody does it. So strategy number one is this. You want to write it down and write it down daily. So Dr. Gail Matthews, who’s a Professor of Psychology at the Dominican University of California, she did this amazing study on goal setting, right? And she discovered this: that we human beings are actually 42% more likely to achieve our goals if we simply write them down. Look, I know y’all, I know this sounds basic, but people still don’t have their top goals written down, and I got to tell you, they certainly don’t look at them every day.
So here’s what I do. This is my own personal practice. Whatever my top goals are for the moment, I actually write each one of them down. I do this every day, and I write them down at least 15 times. This is exactly what I did when it came to my book, Everything Is Figureoutable. I literally wrote, I am a number one New York Times bestseller 15 times a day, every single day for 18 months. Now you can say what you want about that, whether it’s voodoo. I think it’s all about focus. So if you think I’m nuts, I’m fine with that. Most people do. But once I did this every single day, it helped me keep my top focus top of mind. Right? So you can do this too. And if you’re truly serious about achieving your goals this year, please make sure that you actually write them down. And I would encourage you to write them down daily.
So strategy number two is this: you want to schedule the time and the place that you’re going to take action and have a backup plan. So check this out, y’all. Dr. Heidi Grant Halvorson, who’s a social psychologist who actually studies goal setting and motivation, found this. Deciding in advance where and when you’re going to take specific actions to reach your goal can actually double or triple your chances for success. Did you hear that? You can double or triple your chances for success in achieving your goals? I don’t know about you, but I like those odds, don’t you?
Now, one of the things I’ve shared with my B-Schoolers for years is this: if it’s not scheduled, it’s not real. So I need you to make sure that you schedule time in your calendar to take action towards your goals and also include where you’re going to do it. So for example, let’s say it’s a workout, right? Schedule the time you’re actually going to work out, plus put in the place. Are you going to do it at the gym? You’re going to do it in your living room, you’re going to do it in your local park? Doesn’t matter. Just put it down.
And if you really want to dial up your chances for success, do this. Make a contingency plan too. What does that mean? It means you actually think ahead and you plan for problems or setbacks that you already know could throw you off track, and then you solve for them in advance.
And finally, strategy number three is this, send updates to a friend. So check this one out. The American Society of Training and Development did this study. And they found that you actually have a 65% chance of completing a goal if you commit to someone. And then check this out. If you actually have a specific accountability appointment with another person, this can actually increase your chances of success by up to 95%. You guys, 95 freaking percent. I think that’s amazing. That is like real, real good.
And look, you don’t have to make this complicated, right? For example, you can actually just set a standing date with your friend that every Thursday y’all are going to send each other an email or a text with a status update by, I don’t know, 5:00 PM, something like that. Boom, done. You just jacked up your odds of success by 95 damn percent.
And with that, you’ve now got three science-backed strategies to help you achieve your goals in the new year and beyond. And if you want even more help bringing your dreams to life, can you do me a favor? Can you just get this book? It’s called Everything Is Figureoutable. And don’t just read the book, y’all, do the book. I promise you on my life that if you actually do the work in this book, it will change your life. Guaranteed.
Now, in fact, you know what? I actually really want to help you achieve all your goals this year. So we’re going to give away three signed copies of this book. And guess what you’re going to get? You’re going to get a limited edition, Everything Is Figureoutable journal, y’all. This is so beautiful. And guess what? This is vegan leather, vegan leather. And you know what else you’re going to get? This Everything Is Figureoutable water bottle. Because guess what? You can’t figure shit out if you’re not hydrated. That’s right. You know what else you’re going to get? You’re going to get some fun stickers, because who doesn’t love stickers? Everything Is Figureoutable. You can put that on your computer. Some cute little oranges. If you know the story, you know what’s up with that. And then a little Jersey Marie, and she’s saying no more bullshit excuses, which is perfect for this time of year.
So all the details to enter this giveaway are on the blog post that goes along with the episode over at marieforleo.com/blog. Now this is time sensitive, so go over and read them all now.
Okay. So now I want to hear from you. So tell me, what’s the most important goal that you are committed to achieving this year and why? You got to remember, reasons come before results, people. Come chat me up on social @marieforleo. Or tell me about it over on the comments at marieforleo.com. Now, once you’re there, be sure to subscribe to our email list and become an MF Insider. You’re going to get a jolt of love and positivity and action-based learning every damn week.
Until next time, stay on your game and keep going for your dreams because the world needs that very special gift that only you have. Thank you so much for tuning in to MarieTV and the Marie Forleo Podcast and I’ll see you soon.
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