We dream to succeed, build ambitious plans, but rarely put them into practice. Specialist on career Jessica Stillman describes a new scientifically proven method of achieving goals.
The path to long-term goals is thorny. Every day we are faced with all sorts of obstacles, and the reality is not so, as it seemed at first. We fail, we do not have the strength to keep moving forward.
Great goal consists of many small tasks that are not that difficult to accomplish. You want to lose weight or to save a considerable amount of vacation? It's not easy, and will not work quickly to achieve the goal. However, if you decide to do fitness 3 times a week and make daily menu, which will only healthy foods, a few months later the scales will show the coveted number. And if you postpone a certain amount each month, a year can afford a vacation dream.
We know that the regularity above all else. If you skip a workout 2-3 and allow yourself to deviate from the diet during the holidays, the weight will come back quickly. If you get carried away shopping and skip a monthly payment of leave have to take out a loan. Failures are so unsettling that most prefer to forget. As a result, we continue to suffer from excess weight and to spend holidays at home. Really nothing can be done? There is a way, and it is scientifically justified.
Research group of researchers led by psychologist Marissa Sharif University of California at Los Angeles was designed to compare two approaches to achieving goals.
The participants of the first group were given clear instructions to achieve the desired result, which could not be broken. Members of the second group were given a more complex plan, but allowed to slightly deviate from the instructions. Those who dreamed of reducing weight, should go to the gym 7 days a week and stick to a specific diet. However, they were allowed to consume 500 extra calories a week and miss two days of training, if it was needed for work or family reasons.
Which group was successful? Members of the first group, to whom were supplied less ambitious goals, coped worse than those who aspired to more. The reason is that the second group of participants was allowed a little "cheat".
From the beginning, the subjects were placed in front of challenges: who can endure 7 days of training per week? However, they were allowed a couple of times in case of emergency "off the hook". Strict diet is offset by the possibility of a cup of coffee and cake. This approach has proved more effective than the plan of 5 workouts a week and a diet in which there are 100 calories a day more.
Achieve targets easier if you tune in to the maximum return, but allow myself time to time to use "reserve." The use of this "reserve" evokes in us a sense of guilt, and we try to use it too often. When planning major changes, scientists are advised to set ambitious goals, but leave yourself room to maneuver. People inspire large important projects, but they tend to get upset because of minor setbacks. The approach of scientists from the California allows us to implement complex projects, without being distracted by small changes in the route.
In drawing up the plan it is important to consider not only the frequency and sequence of actions, but also the possibility of a little "trick" yourself when it becomes difficult and you want to quit.