Written by: John Scott, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Third in a Four-Part series on Goal Setting and Attainment. In 2021 Amanda Gorman, an American poet, was asked to craft a poem for Joe Biden's Inauguration. It was rich with meaning and empowerment for moving forward. A phrase in the poem that we can all embrace in our lives is "And yet the dawn is ours …" ‒ Amanda Gorman's Inaugural Poem
Every day is a new opportunity and moving toward our desired future is often fueled with hope.
A helpful note on hope comes from The Shawshank Redemption, "Remember Red, hope is a good thing, maybe the best of things, and no good thing ever dies." ‒ Andy Dufresne
When most hopeful, we are likely to clear on what we want. The more clarity on our goals, the better.
Clarity is an attractive force.
Review: Part One in this Series was about clarifying a goal or vision and having a wording or empowering structure. Part Two was about shoring up self-efficacy if need be.
Here are some science-based strategies to bring into the field of possibilities to this Insight, Part Three.
Resistance
Practice noticing where resistance occurs.
Fear of success? Fear of failure? Fear of not being perfect?
Look to evidence to remove unfounded resistance.
Noticing distractions. Set intentions to overcome them.
Be careful to whom you tell your goals. Avoid naysayers. Seek empowerment.
And if Resistance resonates, read Steve Pressfield's books on the subject!
EnRich (2nd in my program of enVision. enRich. enJoy)
Most people tend to focus on lack: "I didn't do enough," "I am not good enough," "I forgot the eggs," "I should have done that better," or "I should have gone further."
Honour yourself for getting stuff done. Dwell on that which was good and aligned with your desired direction, even if a tiny shift.
Before sleep, review good facts of your day and bring a sense of feeling good and pride to each little or big accomplishment.
Fact: The brain changes itself based upon repetitive influences – for good or bad.
Accountability
Studies show that accountability reveals a "more likely to achieve the goal" outcome.
Place yourself in a relationship where you are answerable to someone you respect.
A Positive Psychology Journal study reveals a 243% higher score on a group told they would report results to someone versus the other group given the same task but no reporting requirement.
Forms of accountability: (1) Write the goal down (one study showed a 42% increase in the likelihood of achieving a written goal. (2) Tell a friend. (3) Join or create an accountability group. (4) Hire a coach.
Primers
Conscious or unconscious cues create a behavioural change.
One study showed that unconscious reactions direct 80% of a day's activity based on cues.
Forms of primers: (1) Post-it signs. (2) Vision board. (3) Music. (4) A particular scent. (5) An inspiring image. (6) A password. (7) Bracelet with meaning. (8) Your unique primer.
Study: Two groups were given a short manual for raising money. The cover of one manual was blank. The other manual had an image of an Olympic runner winning a race. The blank-covered manual group was told to do their best, and the other group was given a target. The group with the image and a target raised 283% more than the first group.
A goal with clarity, the "why," crafted with empowered structure and fueled with self-efficacy, is like sowing something good. And whatever we sow, we shall REAP.
John Scott, Executive Contributor Brainz Magazine
John worked in sales and leadership in the financial industry for 30 years. For part of that time, he experienced a great deal of stress and didn't know the way back. As a result, John's health and well-being suffered. Becoming burnt out was the stimulus to wake up with a determination to do his life differently.
John began a private journey to understand and overcome the negative stress he was experiencing. He found a formula for sustainable performance he now shares to help people move through common challenges to experience more great and less grind.
John has completed Mindfulness-Based Stress Reduction (MBSR, U. of Massachusetts), Foundations of Applied Mindfulness Meditation (U. of Toronto), and the Certificate in Applied Positive Psychology (CAPP, Flourishing Center, NY).
John's adventures include:
• Climbing Mount Kenya and Mount Kilimanjaro.
• Two dog sledding trips to the Canadian Arctic.
• Two record-breaking swim crossings Lake Ontario (51km)
• The first to swim from Christian Island to Collingwood, in Georgian Bay (32km).
John brings his experience in life, learning, and adventure to help people do life and work well through writing, speaking, and coaching.
