Two new printable, portable forms to track diet & exercise:

Daily PlanIt Exercise Chart (side one)

Daily PlanIt Food Diary (side two)

(6 forms per page, close to 3 x5 size)

• Print goal on a business size card and put in a wristband
• Put into a luggage tag attached to keys, purse or car dashboard
• Stick into a magnetic photo frame on fridge or file cabinet
• Design your own travel mug

see also Keep Goals Visual and Visible

Is there evidence that proves that it is important to set goals? What are the benefits of setting goals, and what are the most effective methods? Here are answers to these questions based on research.

Edwin Locke’s Goal Setting Theory is summarized at Mind Tools. To motivate, goals must have:

1. Clarity.
2. Challenge.
3. Commitment.
4. Feedback.
5. Task complexity.

Studies by Locke conclude that 90% of the time, specific and challenging goals led to higher performance than did easy or no goals.

These principles are often described as S.M.A.R.T. goal setting. There are some variations on what the initials refer to, but often they stand for:

• Specific
• Measurable
• Achievable
• Realistic
• Time Bound

Is there evidence that proves written goals are most effective?

A Study Validating the Effectiveness of Written Goals

There are many references to a supposed study at Harvard/Yale that showed those who wrote down goals were 10% more successful, but it has been debunked. However an actual study has been done with results received from 149 participants at Dominican University. The results of the study show that the positive effect of written goals was supported: Those who wrote their goals accomplished significantly more than those who did not. The study provides empirical evidence for the effectiveness of three coaching tools: accountability, commitment, and writing down one’s goals. (Source: Summary of Recent Goals Research (PDF), by Gail Matthews, Ph.D., Dominican University, see also here)

In fact, Michael Hyatt says in The Science of Goal Setting that just by writing down your goals you are 42 percent more likely to achieve them.

In the book 18 Minutes, Peter Bregman describes studies from the book “The Power of Full Engagement” by Jim Loehr and Tony Schwartz which reveal that deciding when and where we will do something makes it 80-100% more likely to be done.

Is there evidence that proves that goals that are measured are more likely to be achieved?

Measures matter. What we measure improves (Pearson’s Law)- “That which is measured improves. That which is measured and reported improves exponentially.”

Science of Goals infographic at Slideshare created with easel.ly

Goals provide a clear direction and keep us focused on the results we want. Learn more with the free short course How to Set Goals, and my eBook, “Get Goaling” is a clear step-by-step guide to setting & achieving goals.

Watch the video The Science of Goals from The Science of People.

Read More ….about the benefits of setting goals: The Beginner’s Guide to Setting Goals from Productive Magazine. The Science of Goals infographic from Happify. Article on Time Perspective from the National Library of Medicine. The science of positive psychology meets the science of goal accomplishment in the book Creating Your Best Life: the Ultimate Life List Guide by Caroline Miller and Dr. Michael B Frisch. This research-based book shows how goals contribute to a meaningful life.

See also Game On! The Rules of Setting Goals, Make Good Habits Easy, and Bad Habits Hard from the Daily PlanIt.

I was looking for a printable Goal Master List and discovered this great site: Getbuttonedup.com. It has not only the Goal Master List and an Individual Goal List but lots of other neat free printable tools as well.

The ability to delay gratification is an important skill for achieving goals. This means you are able to clearly see and commit to long-term results over short-term satisfactions. An example would be choosing not to eat a donut now in order to reach a goal of losing weight. The results will not be immediate, so it’s important to maintain your motivation to overcome the temptation in front of you now.

Delayed gratification is often needed to reach financial goals. You may need to restrain yourself from buying the cup of coffee you’d like to have now in order to save money to pay more on a credit card bill. This takes grit, determination, and self-discipline.  Perhaps you may see the need to exercise more, but you do not really want to. To increase this ability, make yourself want to do want you know you should do by keeping your focus on the benefits of results. Keep your goals visual and visible.

The results of follow-up studies on the Marshmallow Experiment reveal that those with less self-control later experience higher levels of tangles with the law, dropping out of school, and other troubles.

Further Reading: Delaying Gratification at Financial Highway. | Why We Procrastinate