# How To Actually Achieve Your Goals in 2025 (Evidence-Based) ![](https://i.ytimg.com/vi/WONRS7BLh4g/maxresdefault.jpg) ## Why I'm making this video [(00:00:00)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=0s) - This video discusses five evidence-based strategies that can significantly increase the chances of achieving goals, focusing on simple actions that can be taken to improve success rates [(00:00:00)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=0s). - The key difference between people who achieve their goals and those who do not is the action they take, but there are specific habits that can be adopted to improve the odds of success [(00:00:09)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=9s). - The five strategies discussed in the video are relatively straightforward and do not require a lot of time, but can greatly boost the chances of achieving goals [(00:00:16)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=16s). - Viewers who are already implementing these strategies are on the right track, while those who are not can easily apply these techniques to improve their chances of success [(00:00:26)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=26s). - The video is presented by Ali, a doctor turned entrepreneur and author, who has been creating content on intentional living, productivity, and building a fulfilling life since 2017 [(00:00:36)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=36s). - Ali has written a book called "Feelgood Productivity," which is a [[The New York Times | New York Times]] and Sunday Times bestseller, and explores how to achieve productivity without burnout or sacrificing important things [(00:00:51)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=51s). - The book "Feelgood Productivity" is available in various formats, including paperback, hardback, [[Amazon Kindle | Kindle]], and audible, and has been translated into 35 languages, with over a couple thousand five-star reviews on [[Amazon (company) | Amazon]] and [[Goodreads]] [(00:00:59)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=59s). ## 1. Write Them Down [(00:01:12)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=72s) - Writing down goals can drastically change one's life, as seen in the case of [[Jim Rohn]], a multi-millionaire success coach who was mentored by business tycoon Mr. Cha, who emphasized the importance of having a list of goals [(00:01:31)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=91s). - Mr. Cha told Jim Rohn that if he didn't have a list of goals, he could guess his bank balance within a few hundred, which motivated Jim Rohn to become a student of setting goals [(00:01:51)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=111s). - A study from the [[Dominican University (Illinois) | Dominican University]] found that writing down goals compared to not writing them down can change one's chances of achieving set goals, with the group that wrote down their goals achieving 42% more than the group that did not [(00:03:03)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=183s). - The study's findings suggest that writing down goals can improve the probability of achieving them by 42%, which is a significant improvement that can be achieved with minimal effort [(00:03:05)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=185s). - The format in which goals are written down does not matter, and it is recommended to set quarterly goals rather than annual goals, with three or four goals per quarter being a reasonable number [(00:03:26)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=206s). - Setting goals can be done in various formats, such as a [[Google]] doc, and it is essential to review and refer to them regularly to make progress [(00:03:27)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=207s). - A free 2-day productivity workshop called Productivity Spark will be hosted on January 4th and 5th, 2025, to help participants reflect on 2024, figure out their work and life direction, and set active goals and quarterly quests for 2025 [(00:03:53)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=233s). ## 2. Look at them every week [(00:04:16)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=256s) - The Reticular Activating System (RAS) is a bundle of nerves at the base of the brain stem that acts as a filter, determining what information the brain pays attention to, based on an individual's goals and priorities [(00:04:22)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=262s). - The RAS helps focus attention on relevant information and filters out irrelevant information, as seen in the example of noticing more Fiat 500s after setting the intention to buy one [(00:04:55)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=295s). - A strategy for achieving goals is to review written goals every single week, if not every single day, to harness the RAS and increase the chances of achieving goals [(00:05:20)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=320s). - Common mistakes people make when setting goals include not setting goals in the first place, not writing them down, and not reviewing them regularly [(00:05:27)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=327s). - Reviewing goals regularly, such as through a weekly reset or daily journaling practice, can help remind individuals of their priorities and goals, and move them closer to achieving them [(00:05:41)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=341s). - A simple and effective way to review goals is to ask oneself questions, such as "What were my quarterly quests and how are they going?" or "What were our weekly priorities and how are they going?" [(00:05:52)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=352s). - This regular review process can be as short as 10 seconds and can help individuals stay focused on their goals and priorities amidst the demands of daily life [(00:06:25)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=385s). - Research highlights the importance of regularly reviewing goals, as even those who study goal-setting can sometimes forget to do their weekly reset and look at their goals, leading to inconsistency in achieving them [(00:06:59)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=419s). - For those who want to grow an audience, generate consistent revenue, or turn their expertise into a full-time gig, the "Future of Newsletters" report from [[HubSpot]] is a valuable resource, available for free using the link in the video description [(00:07:20)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=440s). - Having an email list and a newsletter is an underrated social media platform that allows direct connection with the audience, and owning the platform rather than building on borrowed land [(00:07:28)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=448s). - The "Future of Newsletters" report provides tips and insights to help create and improve a newsletter, whether for business owners or content creators [(00:07:45)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=465s). - The report includes a section on generating recurring revenue through subscriptions, offering actionable ideas and strategies [(00:07:58)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=478s). - HubSpot has made the "Future of Newsletters" report available for free, and it has been a valuable resource for those looking to improve their newsletter and generate revenue [(00:08:06)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=486s). ## 3. Monitor your Progress [(00:08:14)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=494s) - Monitoring progress regularly is a simple yet effective strategy to improve the odds of goal attainment, as found in a meta-analysis of 138 studies covering nearly 20,000 participants [(00:08:22)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=502s). - This strategy can be implemented by regularly checking in with oneself to track progress towards goals, such as during a weekly reset or morning routine [(00:08:27)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=507s). - One way to monitor progress is to use a color-coded system, such as red, yellow, or green, to indicate whether progress is on track or not [(00:08:40)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=520s). - Another method is to use an app, such as Things 3, to organize projects and tasks, and update the status of each project on a regular basis [(00:09:05)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=545s). - Projects can be split into categories, such as work and life, and progress can be monitored by updating the status of each project [(00:09:19)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=559s). - Monitoring progress can also be done by tracking specific metrics, such as word counts for writing projects [(00:09:50)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=590s). - The evidence suggests that people who regularly monitor their progress are significantly more likely to achieve their goals [(00:10:12)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=612s). - Monitoring progress can be a satisfying experience, similar to leveling up in a video game, and can help motivate individuals to continue working towards their goals [(00:10:00)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=600s). - Not monitoring progress can result in missed opportunities for goal attainment, making it a worthwhile practice to implement [(00:10:23)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=623s). ## 4. Viualise Obstacles [(00:10:31)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=631s) - Mental contrasting is a strategy that involves visualizing a desired future outcome while also considering the obstacles that might be encountered along the way, which can boost goal attainment [(00:10:39)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=639s). - Research has shown that people who spend too much time visualizing having already achieved their goals may be less likely to actually achieve them [(00:10:49)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=649s). - The WOOP method, developed by psychologist Gabrielle Oettingen (not Tingan), is a simple technique for mental contrasting that stands for Wish, Outcome, [[Obstacle]], and Plan [(00:11:05)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=665s). - The WOOP method involves setting a goal by defining the wish and desired outcome, identifying potential obstacles, and creating a plan to overcome those obstacles [(00:11:28)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=688s). - The wish and outcome components of the WOOP method involve setting a specific goal and defining the desired outcome, which can be done using various goal-setting techniques such as the GPS system or thinking in terms of facts, feelings, and functionality [(00:11:11)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=671s). - The obstacle component of the WOOP method involves visualizing the potential obstacles that might stand in the way of achieving the goal, such as lack of time, running out of ideas, or feeling demotivated [(00:11:39)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=699s). - The plan component of the WOOP method involves creating a plan to address the identified obstacles, such as scheduling time to work on the goal, brainstorming with others, or using tools to make the task more enjoyable [(00:11:49)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=709s). - Spending just a few minutes thinking about the WOOP method when setting a goal can drastically improve the odds of achieving it [(00:12:25)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=745s). ## 5. Tie them to an Identity [(00:12:28)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=748s) - Tying goals to an identity is a strategy that can increase the likelihood of achieving them, as it makes the goal more personal and connected to one's self-image [(00:12:28)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=748s). - A study on voting behavior found that people who were asked if they would "be a voter" were more likely to vote than those who were simply asked if they would "vote", as the former question tied the action to an identity [(00:12:34)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=754s). - To apply this strategy, take an extra 20 seconds to tie each goal to an identity, for example, instead of "I want to reduce my visceral abdominal tissue", say "I am a healthy person" [(00:12:59)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=779s). - This approach can help overcome imposter syndrome and make it easier to stay consistent with goals, as seen in the example of embracing the identity of a YouTuber or author [(00:13:33)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=813s). - The need to stay consistent with one's self-image is a strong force in human personality, as quoted by [[Tony Robbins]], and can be leveraged to achieve goals by defining oneself in a way that aligns with those goals [(00:14:13)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=853s). - Defining oneself as a certain type of person, such as a high performer or entrepreneur, can increase the likelihood of taking actions consistent with that identity and achieving related goals [(00:14:33)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=873s). - Incorporating this strategy, along with the other four evidence-based strategies, can increase the chances of achieving goals, but it's also important to avoid setting too many goals and focus on doing less but better [(00:14:50)](https://www.youtube.com/watch?v=WONRS7BLh4g&t=890s).