Goal Failure Demystified + 144 Studies Synopsized
| Ⓒ By Jonathan Roseland |
Research has shown that the most effective behavior change from nutrition education interventions occurs when the interventions are behaviorally focused and theory-driven.
How this is implemented practically...
Lifehack: Goal Rearticulation
1. Look at your list of New Year's Resolutions
2. Take 10-15 minutes to change all outcome-based goals into measurable behaviors
3. Add those behaviors as habits to your Coach.me dashboard
Examples:
Lose 50 pounds in 6 months
Track what I eat in a food journal every day
Do pushups and pullups daily
Sign up for weekly personal training sessions
Start a business - Reach $2000/monthly in passive income
Spend 60 minutes every morning working on projects that will reward me with freedom
Quit smoking
On Monday-Friday whenever I feel like a cigarette I force myself to wait another hour
Save my marriage
Make love to my spouse three times a week
Tell my wife I love her once daily
Start on my master's degree
Network weekly with the professors in the programs I want to get into
Learn to speak Spanish fluently
Practice Spanish 10 minutes daily with Duolingo
10-15 minutes of conversation in that language
Improve my memory
Do brain training for 10 minutes daily
Get a girlfriend
Approach women, I find attractive twice a week
Stop drinking so much
Limit the times I hang out with my drinking buddies to once a week
In the past, measuring behaviors was an annoying daily task involving a calendar, pen, and pad. If you missed a day or lost your day planner, you were in trouble.
My favorite tool for habit quantification, gamification, and application is Coach.me
This is a free iPhone, Android, and web browser app that effectively tracks and motivates you to practice winning habits. So join Coach.me now, it's free and takes maybe 2 minutes daily to manage. Add the habit Hour 1: Empire Building, described here...
Also mentioned...
Duolingo - One of the best language-learning apps
Dual N-Back Brain Training - Enhance your working memory
Personal Accountability Coaching - Work with Jonathan
Apply for Biohacking Consultation/Coaching
Please leave a comment letting me know any examples of ways you managed to re-articulate an outcome-based goal into a measurable behavior.
Finally...
Join the Limitless Mindset Substack to...
Get frequent free edifying content about Biohacking, Lifehacking, and my holistic pragmatic antifragility philosophy. This informative (and often entertaining!) Substack is about how to take advantage of the latest anti-aging and Biohacking science and where I dispense timely mindset nuggets, lifehacking tips, and my own musings.-
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