The 12-Week Goal Achievement Framework

This chapter delves into a structured approach to goal setting, advocating for a 12-week cycle to achieve focused results. It emphasizes the importance of quantifiable actions, consistent time commitments, and visualization techniques to maintain motivation and enhance commitment.

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In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.

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