How To Actually Achieve Your Goals in 2025 (Evidence-Based)

Summary

In this video, Ali shares five simple, evidence-based strategies to significantly boost your chances of achieving your goals. These include writing down your goals, reviewing them regularly, monitoring progress, visualizing obstacles and creating a plan, and tying goals to your identity. Ali emphasizes that consistency and clarity are key to success, backed by research and personal experiences. He also highlights the importance of avoiding the mistake of overloading yourself with too many goals. With these strategies, you can take actionable steps to achieve your goals more effectively and sustainably.

Takeaways

• 😀 Writing down your goals increases the likelihood of achieving them by 42%, according to research from the Dominican University.
• 📅 Review your written goals regularly (daily or weekly) to activate your Reticular Activating System (RAS), which helps you focus on what matters most.
• 🔄 Monitoring progress regularly, even in small ways, helps maintain motivation and allows you to track your advancements toward your goals.
• 🔮 Use the WOOP method (Wish, Outcome, Obstacle, Plan) to visualize your goals and the obstacles you might face, and plan for them accordingly.
• 💡 Tie your goals to a personal identity (e.g., 'I am a healthy person' or 'I am a writer') to make it easier to stay committed and consistent.
• 📝 Setting quarterly goals instead of annual ones allows for better focus and more achievable targets within a shorter timeframe.
• 🔄 Regularly checking your goals will help you stay aligned with your intentions and remind you of what you want to achieve.
• 📱 Utilize apps or simple systems to track progress (e.g., using a to-do list app or a color-coded system) to keep progress visible and maintain momentum.
• 🌱 Focus on fewer, more meaningful goals to avoid burnout, as spreading yourself too thin can be counterproductive.
• 🎯 Goal setting isn't just about visualizing success—it’s about anticipating obstacles and preparing strategies to overcome them.

Q & A

Why is writing down your goals so effective?

Writing down your goals increases the likelihood of achieving them by 42%. Research, such as the study from Dominican University, shows that physically writing down goals keeps them top of mind and helps you stay focused on achieving them.

What is the Reticular Activating System (RAS) and how does it help with goal achievement?

The RAS is a bundle of nerves at the base of your brain that filters information based on relevance to your goals. By regularly reviewing your goals, your brain becomes more attuned to noticing opportunities and information related to them, improving your chances of success.

How often should you review your goals?

You should review your goals at least weekly, if not daily. This habit helps you stay focused and committed to your goals by continually reminding you of what you aim to achieve.

What happens if you don’t monitor your progress?

If you don’t monitor your progress, it’s easy to lose track of your goals or not notice when you’re straying from them. Monitoring progress keeps you accountable and helps you stay on course.

What is mental contrasting, and how can it improve goal attainment?

Mental contrasting involves visualizing both your desired outcome and the obstacles you may face. By identifying potential challenges and creating plans to overcome them, you're better prepared to handle setbacks, which increases the likelihood of achieving your goals.

What is the WHOOP method, and how does it work?

The WHOOP method stands for Wish, Outcome, Obstacle, and Plan. It encourages you to define your goal (Wish), visualize the desired outcome (Outcome), identify potential obstacles (Obstacle), and create a plan to overcome those obstacles (Plan). This method helps you anticipate challenges and proactively address them.

Why is it important to tie your goals to your identity?

Tying your goals to your identity increases motivation by aligning your actions with who you believe yourself to be. For example, identifying as a 'healthy person' or a 'productive writer' reinforces the commitment to behaviors that support these identities, making it easier to stay consistent.

What is the difference between asking 'Will you vote?' and 'Will you be a voter?'

The study found that people who were asked 'Will you be a voter?' were more likely to vote than those asked 'Will you vote?'. This illustrates the power of identity-based language, where associating an action with an identity makes it more likely that you’ll follow through.

What mistake do people commonly make when setting goals?

A common mistake is setting too many goals. When people try to focus on too many objectives, they can feel overwhelmed and lose focus. It's better to prioritize fewer goals to maintain focus and avoid burnout.

How can setting fewer goals lead to better outcomes?

Setting fewer, more focused goals allows you to dedicate more energy and attention to each one, improving the chances of success. As Cal Newport suggests in his book *Slow Productivity*, doing less but better helps prevent burnout and leads to more meaningful achievements.