Get It Done

1. Set powerful goals that feel like aspirations, not chores

"When you're intrinsically motivated, you do something for the sake of doing it."

Aspirational goals. Goals should be framed as desirable end states, not means to an end. This shifts the focus from the effort required to the exciting outcome. For example, "becoming a doctor" is more motivating than "studying for medical school exams."

Abstract vs. concrete. Frame goals at an optimal level of abstraction - specific enough to guide action, but abstract enough to capture the purpose and meaning. "Improve my mental health" is better than "be happy" or "go to therapy twice a week."

Approach vs. avoidance. When possible, frame goals in terms of approaching positive outcomes rather than avoiding negative ones. "Eat healthy foods" is generally more motivating than "avoid junk food."

2. Use specific targets and incentives to boost motivation

"As a rule, goals, like recipes, work best if you list the exact quantities."

Challenging targets. Set optimistic but achievable numerical targets. This provides clarity and a sense of progress. For example, "save $10,000 this year" is more motivating than "save money."

• Measurable: Easy to track progress
• Actionable: Clear path to achievement
• Self-set: Increases commitment

Strategic incentives. Use rewards and penalties carefully to maintain motivation without undermining intrinsic drive.

• Immediate rewards can boost short-term motivation
• Uncertain incentives (e.g. variable rewards) can be highly motivating
• Be cautious of over-justification effect - too many incentives can decrease intrinsic motivation

3. Harness intrinsic motivation for sustained engagement

"Intrinsic motivation is the best predictor of engagement in just about everything."

Pursuit as its own reward. Intrinsic motivation occurs when the activity itself is rewarding, not just the outcome. This leads to greater persistence and enjoyment.

Strategies to increase intrinsic motivation:

• Make it fun: Bundle enjoyable activities with goal pursuit
• Find a fun path: Choose methods you enjoy
• Notice existing enjoyment: Focus on immediate benefits

Underestimation trap. People often underestimate how much they'll care about being intrinsically motivated in the future. When setting goals, remember that enjoying the process is crucial for long-term success.

4. Monitor progress strategically to maintain momentum

"Progress increases commitment."

Progress boosts impact. As you make progress, each action feels more impactful, increasing motivation. This is especially true for all-or-nothing goals like graduating college.

Glass half full or empty? How you monitor progress matters:

• Early stages: Focus on completed actions ("glass half full")
• Later stages: Focus on remaining actions ("glass half empty")
• Highly committed: Missing actions are more motivating
• Less committed: Completed actions are more motivating

Emotions as feedback. Pay attention to how you feel about your progress. Positive emotions generally indicate faster-than-expected progress, while negative emotions suggest slower progress.

5. Overcome the "middle problem" in goal pursuit

"FRAGILE MOTIVATION. HANDLE WITH CARE."

Motivation dip. Motivation is typically high at the beginning and end of goal pursuit, but tends to decline in the middle. This makes the middle phase particularly dangerous for goal abandonment.

Strategies to combat the middle problem:

• Keep middles short: Break long-term goals into shorter subgoals
• Use temporal landmarks: Leverage "fresh starts" like Mondays or birthdays
• Focus on identity: Frame actions as reflections of who you are
• Increase accountability: Make middle actions more noticeable to yourself and others

6. Learn from both positive and negative feedback

"Serena Williams, arguably the world's best tennis player, famously said, 'I've grown most not from victories, but setbacks.'"

Overcoming barriers to learning from failure:

• Motivational: Avoid tuning out after negative feedback
• Cognitive: Recognize that learning from failure requires mental effort

Strategies for learning from negative feedback:

• Ask about progress, not commitment
• Adopt a growth mindset
• Practice psychological distancing
• Give advice to others facing similar challenges

Hidden failures. Be aware that successes are often more visible than failures. Actively seek out information on failures to gain valuable insights.

7. Manage multiple goals effectively through prioritization

"Replace the nineteenth-century philosophy with this more psychologically sound, albeit less inspiring, adage: pick your battles."

Goal systems. Understand how your goals interact:

• Facilitating: Goals that support each other
• Conflicting: Goals that compete for resources

Maximizing attainment principle. Choose actions that positively impact as many goals as possible while minimizing negative impact on other goals.

Balancing vs. prioritizing:

• Compromise: Partially satisfy multiple goals
• Prioritize: Focus on one goal at the expense of others

Factors influencing choice:

• Moral considerations
• Numerical information
• Goal type (accumulative vs. all-or-nothing)

8. Develop self-control strategies to resist temptation

"When we give in to temptation, we often chide ourselves for having very little willpower, so it likely comes as no surprise that a lack of willpower, which is your ability to exercise self-control, increases impatience."

Two-step process:

1. Detecting temptation: Recognize when immediate desires conflict with long-term goals
2. Battling temptation: Implement strategies to resist

Strategies for self-control:

• Modify the situation: Pre-commitment, elimination of temptation
• Modify mental approach: Reframe temptations, use distancing techniques
• Build habits: Practice until resistance becomes automatic

Unconscious self-control. Many self-control processes operate below conscious awareness, conserving mental energy.

9. Cultivate patience for long-term success

"Patience is incredibly important in life."

Causes of impatience:

• Lack of willpower
• Lack of trust in future outcomes
• Lack of care for delayed rewards
• Desire for immediate goal closure

Strategies to increase patience:

• Distraction: Engage in other activities while waiting
• Advanced decisions: Choose between options before they're immediately available
• Wait to choose: Introduce deliberation time before deciding
• Increase psychological connection to future self
• Be patient for the sake of others

10. Leverage social support to achieve your goals

"Whether you wish to get in shape or overcome a pandemic, you'd better join forces."

Benefits of social support:

• Motivation from others' presence (social facilitation)
• Role models and anti-role models
• Collaborative goal pursuit

Combating social loafing:

• Make individual contributions identifiable
• Allow team members to inspire each other
• Use smaller groups or individual tasks
• Make contributions feel personal

Effective coordination:

• Optimal division of labor
• Maximizing team benefits
• Complementing others' efforts

11. Nurture relationships that align with and support your goals

"Supporting each other's goals is important in any successful relationship."

Goal alignment in relationships:

• Shared goals increase connection
• Supporting each other's goals strengthens bonds
• Pursuing joint goals creates deep connection
• Holding goals for each other (when mutually desired) increases closeness

Relationship dynamics:

• Goals influence relationship strength
• Appreciation peaks before help is provided
• Outsourcing goal pursuit in close relationships

Connecting through goals:

• Similar goals
• Goal support
• Shared goals
• Goals for each other
• Mundane goals (e.g., sharing meals)

Feeling known. Meaningful connections require understanding and supporting each other's goals, needs, and desires.

Last updated: July 31, 2024