Setting and Pursuing a Specific Goal

When choosing a goal, ensure it is challenging yet achievable. Focus on one goal that excites you and set aside all others. Define specific actions needed to pursue the goal, avoiding vague or general objectives like 'being rich' or 'being fit'.

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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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