In my work I find intention is not the problem, it’s generating the motivation to follow through. You’ve probably experienced it yourself; all fired up immediately after a training session or revved up to achieve a goal, but somewhere along the line the fire burns out. It takes more than intention to create a result.
A large scale study into the psychology of motivation was conducted over a year with over 5000 participants. They were all attempting to achieve a wide range of aims and goals. At the beginning of the study the vast majority were confident of achieving their aims. By the end, only about 10% had actually followed through and achieved them. The researchers surveyed participants about the techniques and strategies they used to help them follow through on their aims.
Have a good look at these 10 strategies. No real surprises here; they either seem to be common sense or are frequently touted by motivational experts. The important point is, according to the study, only half help create a positive outcome.
Can you guess which ones help create positive outcomes?
1. Make a step by step plan.
2. Motivate myself by focusing on someone I admire for achieving so much (e.g. a celebrity role model or a great leader).
3. Tell other people about my aims.
4. Think about the bad things that will happen if I don’t achieve my goal.
5. Think about the good things that will happen if I achieve my goal.
6. Try to suppress unhelpful thoughts (eg not thinking about eating unhealthy food or other unproductive behaviours).
7. Reward myself for making progress towards my aim.
8. Reply on willpower.
9. Record my progress (eg in a journal or on a chart).
10. Imagine how great my life will be when I achieve my goal.
Professor Richard Wiseman in 59 seconds: Think a little, Change alot describes all the even numbered actions as motivational myths and says they actually prevent people talking action.
The successful keys to creating change and sticking to it are:
• Create a plan and break it down into stages or sub-plans. The more specific and time-based your plan is, the better.
• Go public with your plan. Share your intentions with supportive friends and family members. As we at Vivat® know and practise, accountability is a great motivator.
• Focus on specific benefits. How will things be different? Richard distinguishes this focus from fantasising how great things will be. Again, the key is to be specific and put detail into your thoughts.
• Rewarding yourself as each sub goal is obtained helps build a strong sense of achievement throughout the process, giving you something to look forward to.
• Finally, one of my favourites, express what you want to achieve in writing. Writing down plans, progress, benefits and rewards makes them concrete. Whether you prefer to use a journal, jot notes in your iPhone, on your computer, or stick messages on your noticeboard or fridge door, documenting what you are doing significantly boosts your chance of success.
Richard Wiseman is Professor at the University of Hertfordshire and is frequently in the UK media. I encourage you to explore his fascinating work further; head to www.richardwiseman.com.
But even more importantly, I encourage you to plan and go public with your plan, document your progress and reward yourself. Over and over again, my experience with clients backs up Richard’s findings and really does create a difference in creating change. Good luck!