Goal Setting: Use Habits to Achieve Your Goals

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xmlns="http://www.w3.org/2000/svg" width="13" height="9" viewBox="0 0 13 9" role="img" aria-hidden="true" tabindex="-1"> <path fill="#929499" d="M212.759918,28 L205.220444,34.8496054 L205,36.6666667 L206.993876,36.4618019 L214.533333,29.6121965 L212.759918,28 L212.759918,28 Z M209.622222,35.8 C209.462669,35.8 209.333333,35.9940033 209.333333,36.2333333 C209.333333,36.4726633 209.462669,36.6666667 209.622222,36.6666667 L217.711111,36.6666667 C217.870664,36.6666667 218,36.4726633 218,36.2333333 C218,35.9940033 217.870664,35.8 217.711111,35.8 L209.622222,35.8 L209.622222,35.8 Z" transform="translate(-205 -28)"/> </svg> </a> <h1 class="headline heading-content margin-8-top">Goal Setting: Use Habits to Achieve Your Goals</h1> </div> </div> </div> <div class="article-content">  <div class="partial lead-image"> <div class="image-and-burst"> <a href="https://api.time.com/wp-admin/post.php?post=4532997&action=edit" class="component edit-link " target="_blank" title="Edit link" aria-label="Edit 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srcset="https://api.time.com/wp-content/uploads/2016/10/goals.jpg?quality=85&w=479, https://api.time.com/wp-content/uploads/2016/10/goals.jpg?quality=85&w=958 2x"> <source media="(min-width: 480px) and (max-width: 767px)" srcset="https://api.time.com/wp-content/uploads/2016/10/goals.jpg?quality=85&w=767, https://api.time.com/wp-content/uploads/2016/10/goals.jpg?quality=85&w=1534 2x"> <source media="(min-width: 768px)" srcset="https://api.time.com/wp-content/uploads/2016/10/goals.jpg?quality=85&w=800, https://api.time.com/wp-content/uploads/2016/10/goals.jpg?quality=85&w=1600 2x"> <img src="https://api.time.com/wp-content/uploads/2016/10/goals.jpg?quality=85&w=2560" loading="lazy" title="" alt="" class="fix-layout-shift" fetchpriority="high"/> </picture> </a> </figure> <div class="image-wrap-container clearfix" > <div class="credit body-credit padding-8-top padding-8-bottom">Gary Waters—Getty Images/Ikon Images</div> </div> </div> </div> </div> </div>  <div class="author scale-12 padded margin-24-tb clearfix"> <div class="author-text" data-tracking-zone="author"> <div class="padding-8-right author-byline"> By <a class="bold author-name" href="/author/stephen-guise/"> Stephen Guise </a> </div> <div class="timestamp published-date padding-12-left"> <time datetime="2016-10-14T11:00:22.000Z">October 14, 2016 7:00 AM EDT</time> </div> </div> </div>  <div id="article-body" class="article content body clearfix" data-tracking-zone="body"> <div class="padded"> <p><span role="presentation" class="dropcap">G</span>rowing up, I was the kid more likely to play video games for eight hours than to do <i>any</i> of my homework. I didn’t have the “all-American” work ethic and drive for greatness. Why couldn’t I get <a href="http://time.com/4442986/how-to-get-motivated-daily/">motivated</a> like everyone else?</p> <p>A few years ago, I was facing a bigger roadblock than homework. I wanted to <a href="http://motto.time.com/4282903/how-to-have-fun-working-out/">exercise</a>—and knew that I should—but I couldn’t get myself moving. I remembered a book I’d recently read about creative problem-solving called <a href="https://www.amazon.com/Thinkertoys-Handbook-Creative-Thinking-Techniques-2nd/dp/1580087736" target="_blank" rel="noopener"><i>Thinkertoys</i></a> by Michael Michalko. One of the suggestions he provided was called “false faces,” where he asked the reader to consider the opposite of the problem they’d been stuck on in order to expand the mind and open up a broader spectrum of possibilities.</p> <div id='native-ad-inline-1' class='ad ad-container ad-wrapper native-ad ' role='complementary' aria-hidden='true' > </div> <p>My problem at the time was that I couldn’t get myself to exercise. I felt unable to rise to the challenge of even 30 minutes. On a whim or out of desperation — I don’t remember which — I put false faces to the test.</p> <p>“Okay, this exercise challenge feels like scaling Mount Everest, so what if I tried the opposite? How about doing <a href="http://motto.time.com/4504932/ruth-bader-ginsburg-push-ups/">one push-up</a>?”</p> <p>It seemed like a waste of thought, as I knew that <i>just one push-up</i> was surely a waste of my time. After all, even in my lowly state, I could do more than a single push-up. A few minutes later, after struggling to get moving on the 30-minute workout, I caved and decided to do one push-up just to see what happened.</p> <div id='inline-ad-1' class='ad ad-container ad-wrapper ' role='complementary' aria-hidden='true' > </div> <p>I worked out for 30 minutes.</p> <p>I had been researching personal development for 10 years at this point, and this blew my mind. I had never overcome this level of resistance before, and I had never heard of something so <i>trivial</i> actually making a difference.</p> <p> </p> <div id='inline-ad-2' class='ad ad-container ad-wrapper ' role='complementary' aria-hidden='true' > </div> <p>From that day on, I decided to do at least one push-up a day.</p> <p>After six months of at least one daily push-up, I realized something strange. My baseline resistance to exercising had declined significantly. By mid-2013, I knew I could manage going to the gym consistently, and I continue to go consistently today. </p> <p>I think we’ve all heard about small steps, and their power is not to be underestimated. Still, this shift in attitude felt like something else. My daily push-ups changed my brain. My one push-up a day became a mini habit, and habits are amazing for making chore-like tasks into natural, semi-automatic behaviors.</p> <div id='inline-ad-3' class='ad ad-container ad-wrapper ' role='complementary' aria-hidden='true' > </div> <p><a href="https://time.com/wellness-mags/"><i>Looking to live better? Sign up for TIME’s guide to building better habits.</i></a></p> <p>As I’ve learned more about mini habits, I’ve identified the problem that used to keep me from fulfilling my potential. A normal goal aims to motivate you by some combination of challenges and promised results. We like to complete challenges, and we like nice results. The problem is that we tend to overestimate our ability. </p> <p>Attempting to reach a goal above your ability in the short-term requires you to fight your subconscious mind, which is your current way of living. When you experience inner resistance, it’s because your habitual preference is to do something else. According to a <a href="http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract" target="_blank" rel="noopener">2009 study</a>, it takes our brain less time to adopt smaller behaviors as habits than larger ones, suggesting that the brain more readily accepts and parses easier behaviors. So striving for more modest but consistent forward progress may be easier for your subconscious to accept, and could help change it over time to align with your conscious interests.</p> <div id='inline-ad-4' class='ad ad-container ad-wrapper ' role='complementary' aria-hidden='true' > </div> <p>For a higher success rate and a chance to change your brain, why not try a mini habit? Read two pages in a book per day. Write 50 words per day. Do one push-up per day. Pull one weed in your garden per day.</p> <p>It seems laughable until you’ve read 10 times as many books as you used to, written three of your own books, gotten in the best shape of your life and maintained an impeccable garden. I’ve done all of those except the garden since I don’t have the space in my yard, but if I move to the countryside, watch out.</p> <p><em>Stephen Guise is a worldwide thought leader and the author of </em><a href="https://www.amazon.com/Mini-Habits-Smaller-Bigger-Results/dp/1494882272" target="_blank" rel="noopener">Mini Habits: Smaller Habits, Bigger Results</a><em>. He also teaches the online Udemy course </em><a href="https://www.udemy.com/mini-habit-mastery/" target="_blank" rel="noopener">Mini Habit Mastery: The Scientific Way To Change Your Habits</a> <em>which teaches how to overcome resistance, take action, succeed every day, and make changes that last.</em></p> <div class="component inline-article-recirc"> <div class="title"> <div class="heading heading-6">More Must-Reads from TIME</div> <hr class="line-decorative"> </div> <ul> <li>Why <a href="https://time.com/7175758/hispanic-men-us-election-trump/?utm_source=roundup&utm_campaign=20230202"><strong>Trump’s Message</strong></a> Worked on Latino Men</li> <li>What Trump’s Win Could <a href="https://time.com/7176549/what-donald-trump-win-could-mean-for-housing/?utm_source=roundup&utm_campaign=20230202"><strong>Mean for Housing</strong></a></li> <li>The <a href="https://time.com/collection/must-read-books-2024/?utm_source=roundup&utm_campaign=20230202"><strong>100 Must-Read Books</strong></a> 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