Stop Letting Yourself Down: How to Actually Achieve Your Goals

Summary

In this video, Izzy, a Cambridge graduate and London-based doctor, shares seven evidence-based strategies to help achieve personal goals. She discusses the importance of setting specific, realistic goals, breaking them down into manageable steps, and tracking progress. Izzy also emphasizes the role of mindset shifts, visualization to combat delayed gratification, writing goals down, finding accountability partners, and maintaining a clutter-free environment for focused goal pursuit. The video aims to inspire viewers to break the cycle of abandoning goals and start living the life they desire.

Takeaways

• 🎯 Setting specific and realistic goals is crucial for achieving them, rather than vague ambitions.
• 📈 The importance of breaking down larger goals into smaller, manageable steps to maintain motivation and consistency.
• 🔍 Tracking progress over time helps in staying focused and making necessary adjustments to the plan.
• 🚫 Avoid the mindset of 'failing with abandon'; instead, make the most of the situation and keep striving for progress.
• 👵 Visualization can combat 'delayed discounting' by making long-term goals more emotionally engaging and tangible.
• ✍️ Writing down goals significantly increases the likelihood of achieving them and boosts satisfaction with goal success.
• 🤝 Accountability through an accountability buddy or community support can provide the necessary guidance and motivation.
• 👥 The effectiveness of having weekly check-ins with an accountability partner to stay on track with goals.
• 🏠 Creating a clear and clutter-free environment can reduce cognitive distraction and enhance focus on goal pursuit.
• 📚 Reading Brian Tracy's 'Goals' or its summary can provide additional insights into setting clear and specific goals.
• 📈 Utilizing tools like journals, planners, Notion, or Excel to track and visualize progress towards goals.

Q & A

What percentage of people give up on their New Year's resolutions within the first month according to the study mentioned in the script?

According to the study mentioned, two-thirds of people give up on their New Year's resolutions within just one month of setting the goal for themselves.

What is the main theme of the video presented by Izzy?

The main theme of the video is to discuss how to stop letting down on goals and start living the life that one wants, by sharing seven evidence-based strategies to achieve personal goals.

What was Izzy's goal related to learning Chinese, and why was it difficult to achieve?

Izzy set a goal to achieve an HSK 5 level of proficiency in Chinese while also studying for final exams at Cambridge Medical School, making YouTube videos, and starting full-time work as a doctor in London. The goal was difficult to achieve due to being overly ambitious and not realistic given her busy schedule.

What are the two crucial parts of setting a specific and realistic goal according to the script?

The two crucial parts are being very specific with the goal setting, such as specifying the exact level of language proficiency, and ensuring that the goal is achievable and realistic given one's current circumstances.

How does the script suggest breaking down larger goals into smaller steps?

The script suggests breaking down larger goals into smaller, more manageable chunks and creating a timeline for when each of these steps should be accomplished, which makes the overall goal feel less daunting and helps to build momentum.

What is the concept of 'failing with abandon' as discussed in the script?

'Failing with abandon' refers to the unhelpful thought process of giving up on a goal completely when only a part of it is not achieved, instead of making the most of the situation and continuing to make progress.

How does visualization help in achieving long-term goals according to the script?

Visualization helps by acting as a bridge to counteract the psychological phenomenon of delayed discounting, where goals feel less rewarding when they are further out into the future. Seeing an image of oneself in the future can emotionally activate and motivate more than just thinking about the future.

What was the key finding of Dr. Gail Matthews' study on goal pursuit mentioned in the script?

The key finding was that participants who wrote down their goals, set action commitments, found an accountability buddy, and had weekly check-ins were the most likely to succeed at their goals and felt significantly more satisfied with their goal success.

What is the significance of writing down goals according to the script?

Writing down goals is significant because it has a substantial impact on the likelihood of achieving them. It helps in maintaining focus and commitment towards the goals and is associated with higher satisfaction levels in goal success.

How does the script suggest using an accountability buddy to improve goal achievement?

The script suggests finding an accountability buddy, such as a friend, family member, or even a stranger, who can provide guidance, support, and accountability, making a significant difference in staying on track and achieving goals.

What is the psychological trick used by department stores mentioned in the script, and how can it be applied to goal pursuit?

Department stores use visual crowding to create cognitive distraction, leading to impulse purchases. In goal pursuit, having a clear visual and cognitive space helps maintain focus and reduces cognitive friction caused by distractions, thus improving goal achievement.