Go Getter: The Ultimate Guide to Crushing Your Goals
A step-by-step guide to setting effective goals and achieving success, both personally and professionally. This program integrates scientifically validated behavioral principles and addresses mental health considerations, social support, and habit-building techniques.
Program Modules
Define & Refine Your Goals
Start by clearly defining what you want to achieve. Be specific and avoid vague aspirations. Use the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound).
Write Down & Visualize Your Goals
DailyTake time to write down each of your goals in detail. Consider the who, what, where, when, and why of each goal. Then, visualize achieving it, focusing on the positive feelings. Practice this daily using the 'Implementation Intentions' technique: 'If I encounter [situation], then I will [behavior]'.
Share Your Goals With An Accountability Partner
WeeklyShare your goals with a friend, family member, or mentor who can provide support and accountability. Schedule weekly check-ins.
Actionable Steps & Habit Stacking
Divide your goals into smaller, manageable steps. This makes the overall goal less daunting. Use 'Habit Stacking': After [existing habit], I will [new habit].
Identify First Steps & Create Habit Stacks
DailyDetermine the initial action you need to take for each sub-goal. Use the 'Habit Stacking' technique to link new habits to existing ones. Example: 'After I brush my teeth (existing habit), I will plan my day for 5 minutes (new habit).'
Plan & Track Progress
Combine setting realistic timelines and monitoring progress into one module. Establish realistic timelines, considering resources and factors. Track actions and measure achievements. Celebrate milestones. Implement Feedback Loops.
Estimate Time & Record Progress
DailyEstimate time and effort for each sub-goal. Keep a log of progress, noting challenges and successes. Review weekly to adapt and adjust. Utilize a 'Feedback Loop' process where progress information is used to make iterative improvements to the plan.
Motivation & Resilience: A Growth Mindset
Focus on the reasons why you want to achieve your goal. Surround yourself with positivity. Adopt a 'Growth Mindset': the belief that abilities can be developed through dedication and hard work. View challenges as opportunities to learn and grow. If feeling overwhelmed, remember to seek support.
Practice Self-Compassion & Seek Support
DailyVisualize yourself achieving your goal, focusing on positive feelings. When facing setbacks, practice self-compassion. Treat yourself with the same kindness you would offer a friend. If feelings of discouragement persist, seek professional help. Resources like mentalhealth.gov can provide support.
Sustain Action Through Decision Architecture
Use principles of decision architecture to frame choices in a way that encourages action. Focus on potential losses from inaction, rather than gains from action. Create commitment devices.
Create a Commitment Device
WeeklyPre-commit to actions to increase adherence. This could involve publicly stating your intentions, or setting up an automatic transfer of funds to a charity you dislike if you fail to meet your goals. Examples: 'If I skip my workout tomorrow, I will donate $50 to [organization I dislike]'
What You'll Accomplish
- Define clear and specific goals using the SMART framework.
- Break down goals into actionable steps using habit stacking.
- Set realistic timelines and monitor progress regularly, utilizing feedback loops.
- Maintain motivation and commitment through visualization, self-compassion, and a growth mindset.
- Adapt and adjust plans as needed.
- Apply decision architecture principles to sustain action.
- Develop resilience and manage setbacks effectively.
- Understand and address potential mental health challenges related to goal setting.
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