we humans are pretty bad at sticking to our goals research shows that only 9% of people who make New Year's resolutions stick to them and 43% have already quit by the end of January even worse 23% have given up by the end of the first week if you can relate don't worry the good news is that most people fail by making just a few basic mistakes that you can easily avoid if you understand what science can teach us about how to set yourself up for success in this video we'll look at some crucial mind sets
and tactics for making sure you stay on track toward your goals and get you back on track if you've fallen off number one hold yourself accountable what if we told you that research shows that there's a proven way to increase your chances of achieving your goals from 10% to 95% a 2015 study found that when participants only came up with the idea for a goal they wanted to reach and did nothing else they stood a 10% chance of achieving it however subjects who told another person about about their goals at a 65% chance of succeeding
a significant increase but fascinatingly participants who told someone else and arranged accountability appointments to check in and talk about their progress had a massive 95% chance of being successful groups that are well known for helping people overcome addiction like Alcoholics Anonymous an organization for people struggling with alcohol addiction know how powerful accountability can be and hold members to account by making them show up regularly to share their experiences with the same network of like-minded and supportive peers so why is accountability so effective human beings are deeply social creatures we really care about what others think
of us especially the people we're closest to sometimes dealing only with the consequences of relapsing or giving up on a goal and no one else knowing about our slip up isn't enough to motivate us but often if we know that others will find out what we've done and we're worried they'll think less of us we're more motivated to push through urges or the negative thoughts holding us back number two avoid the what the hell effect researchers at the University of Toronto conducted a study where participants had to eat a slice of pizza and taste and
rate some cookies some were dieting and some weren't the pizza slice was the same for all the participants but the researchers tricked some of the subjects by making the slice look bigger than the others and they thought they were eating more calories than they were the cookie tasting didn't actually matter was just a way to see how dieters would react of thinking they'd eat more than their daily caloric allowance when everyone in fact ate the same the study found that the dieters who thought they'd blasted through their calorie limit for the day by eating the
pizza ate far more cookies than those who didn't over 50% more this is the what the hell effect in action when we fall prey to the effect instead of quickly getting back on track after bumping up against a slight setback or falling off the path towards our goals we tell ourselves that because we failed anyway what the hell we might as well quit altogether and continue to indulge in the thing we're trying to avoid if we're trying to stay away from alcohol but end up having one or two drinks we think we've totally failed and
we might as well spend the night getting drunk or if we're trying to avoid social media but accidentally spent half an hour on Tik Tok we think there's no harm in scrolling for a few more hours we can avoid the what the hell effect first by becoming aware of it so that we can quickly notice it when it rears its head and second by not thinking about failure and progress in a black and white way it's not all or nothing remember a mistake in one moment doesn't stop you from working towards your goals in the
next now on to the next mindset to get you back on track with your goals number three practice self-compassion in another study researchers asked a group of women to quickly eat a donuts and then drink a glass of water so that they would feel full after eating the donuts some women got a self compassionate message telling them not to be so hard on themselves for indulging and some got no message then the women were given bowls of candy and told to eat as much or as little as they wanted interestingly the women who received the
self forgiveness message ate only 28 gr of candy compared to the 70 G eaten by the group who didn't get the message substantial difference you see for many of us wanting to become better people telling ourselves off when we relapse or fail comes naturally but beating yourself up actually leaves you feeling guilty and shameful and lowers your self-esteem in fact addiction experts say that this often triggers a relapse trapping Us in this vicious cycle where we feel low and worthless which causes a relapse which makes us feel worse which makes a relaps more likely and
well you get the idea we avoid this trap by practicing self-compassion instead of telling yourself a story about what a failure you are view your setbacks as simply part of the journey on the way to success recognizing that you're you're only human and mistakes are inevitable one of the best ways to nurture this self-compassion is through daily affirmations a technique that can significantly alter our mindsets for the better which brings us to today's sponsor InTune InTune is an Innovative tool designed to reprogram your mind and Unleash Your Potential by using positive affirmations to influence your
subconscious InTune offers expertly crafted affirmations voiced by professionals that deeply resonate with you what makes it even better is that you can record your own personal affirm too these are combined with binaural beads to enhance relaxation and deepen the mental impact and here's a pro tip listen to your in Tunes while you sleep your subconscious is more receptive then making it an ideal time for these affirmations to really sink in whether you're aiming to boost your career maintain healthier habits or manage anxiety InTune has got you covered it's not just about personal growth it's about
creating a ripple effect of positivity around you so why not give it a try download InTune now and start train transforming your life today now on to our next tip which is number four don't set overly ambitious goals when goal setting it can feel good to make the goals as ambitious as possible we feel that the Bolder and more challenging the goal the more motivated we'll be to achieve it but while ambition is good this usually backfires for example imagine that it's the start of a new year two people want to lose weight let's call
them Jack and Jill Jack is shooting for the Stars he's doing a 90-day Challenge and plans to hit the gym him every day for at least 2 hours for the next 3 months he'll also be eating as little as he can and buying all the supplements and diet pills he can get his hands on Jill's doing things differently she's focused on building the habit of working out making sure her routine is manageable and sustainable over the long term she wants to drop just a bit of weight each week for her moving in the correct direction
is more important than reaching the destination as quickly as possible who do you think will see success by the end of the year it should be obvious that Jill is a much safer bet Jack will start off strongly but quickly burn out picking up injuries getting frustrated and wanting to give up and research shows that almost everyone who follows crash diets puts the weight back on soon after the diet is over and often more The Secret of many extreme dieting shows is that soon enough the contestants are usually back where they started Jill will slowly
build up the time she spends exercising from one day to two to three eventually becoming a regular at the gym the few pounds she loses each month won't make much of a difference at the beginning but after a year of constant weight loss she'll be a new person as we know slow and steady wins the race don't make the mistake of letting the perfect be the enemy of the good the best strategy is to work out the minimum you need to do each day to make progress and aim at doing that consistency and momentum always
beat bursts of action followed by long per periods of nothing if you're not where you want to be with your goals for this year don't sweat it give these methods a try and we promise you'll start seeing results I'll see you in the next video and stay tuned and
