Here’s How to Finally Achieve Your Goals

Do you have goals that remain unfulfilled? If so, you’re not alone. Many people live with unachieved aspirations, often due to ineffective self-help techniques that don’t deliver results.

Take, for instance, the popular “Yale Goal Study.” You might have heard the story: Yale’s 1953 graduating class was supposedly surveyed on whether they had written down their specific goals. Years later, researchers allegedly found that the 3% who wrote down their goals had amassed more wealth than the other 97% combined. It’s a compelling story—but it’s completely fictional.

The “Yale Goal Study” never happened, though it’s often quoted by motivational speakers and in self-help books. To offer a realistic alternative, best-selling author and psychologist Richard Wiseman examined scientific data to find proven strategies for goal achievement. Here are five effective techniques from Wiseman’s book 59 Seconds: Change Your Life in Under a Minute, along with five common approaches to avoid.

1) Do This: Make a Step-by-Step Plan

If you’re serious about reaching your goal, start with a detailed, step-by-step plan. Successful goal-setters break their main goal into smaller, actionable sub-goals that are concrete, measurable, and time-based.

• Not That: Avoid relying solely on inspiration from people you admire. While admirable role models can be motivating, studies show that admiration alone isn’t enough to achieve a goal.

2) Do This: Share Your Goal with Others

If your goal truly matters to you, tell friends and family. Sharing publicly works on two levels: it holds you accountable, as failing becomes public, and it opens the door for support and encouragement from those around you.

• Not That: Don’t dwell on negative outcomes. Focusing on what could go wrong can make failure feel inevitable. Stay positive and focus on what you’ll gain.

3) Do This: Focus on the Benefits of Achieving Your Goal

Remind yourself of the benefits associated with reaching your goal. Make a checklist of how your life will improve once you achieve it. Focusing on a positive future helps sustain motivation.

• Not That: Avoid trying to suppress unhelpful thoughts. Instead of ignoring temptations (like a chocolate cake craving), learn to face them directly.

4) Do This: Reward Your Progress

Studies show that rewarding each sub-goal increases the likelihood of success. Just ensure your rewards align with your goal; for example, if you’re trying to lose weight, avoid food as a reward.

• Not That: Don’t rely solely on willpower. Willpower alone isn’t enough for most people to reach their goals. Reinforcement through rewards is more effective.

5) Do This: Record Your Progress

Document your plans, progress, benefits, and rewards in writing. Use a journal, computer, or bulletin board to track each milestone. Keeping track in this way is invaluable for maintaining motivation.

• Not That: Don’t just fantasize about your future success. Daydreaming is enjoyable, but it won’t bring your goal any closer to reality.

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