Thread by @joserosado

64% of people already quit their New Years' resolutions.

Most will quit within a month from today.

And only 8% will stick to them.

Here are 10 psychology-based secrets the 8% use to achieve their goals.

Before we start,

Pop quiz: are you still pursuing your New Year's resolution?

If not, this thread is for you.

If yes, you'll want to read this thread to the end.

Because there's a bonus secret I want you to know about.

1. Put money on the line

Abuse of the loss-aversion bias.

Let me explain.

We hate losing $1000 much more than what we love making $1000.

So tell a friend, “Bob, if I don't reach this goal, I'll give you $1000 when the year is over.”

This will light a fire under your ass.

2. Create an exciting vision

“I see it in my mind. I say it out loud. I go and do it.”
– Conor McGregor

Every time you envision your goal, your brain gets a shot of dopamine.

Dopamine jump-starts your brain with pleasure.

Visualize your goals during your spare time.

3. Document your progress

There's nothing like seeing your progress.

A simple way to document your progress is by buying a calendar.

Once you have it, add an “X” to each day you complete your daily goals.

With time, you’ll add up a chain of X’s.

Don’t break the chain.

4. Establish your why

“All organizations start with WHY, but only the great ones keep their WHY clear year after year.”
– Simon Sinek

Establishing your ‘why’ grants you clarity.

And clarity helps you abstain from pursuing the shiny object.

5. Break big goals into micro-goals

This tactic uses the Completion Bias.

This bias makes your brain seek dopamine by crossing off small tasks.

Therefore, turn your big goals into micro ones.

Then cross them off your to-do list once you complete them.

6. Create a system

"You do not rise to the level of your goals. You fall to the level of your systems"
– @JamesClear

Systems are the processes and actions that help you achieve the goal

Choose 3 daily tasks that you feel will take you to your goal

Complete them no matter what

@JamesClear 7. Celebrate your wins

Reward yourself for your wins.

This is how you trick your brain into wanting more of it.

Your brain will say, “more dopamine, please!”

Give it some.

Just don’t reward yourself with something that goes against your goals.

@JamesClear 8. Schedule in time

Procrastination always leads to pain.

Never forget this.

Scheduling helps with avoiding procrastination.

Especially once your schedule becomes a habit.

@JamesClear 9. Meditate, but don’t slow down

Meditate and then visualize your goals.

Meditation is proven to help us gain a new perspective on stressful situations.

But don’t slow down. Go faster.

Too many people use success as an excuse to start taking it easy.

@JamesClear 10. Plan and execute

3 to 6 months of hard work will change your life.

Stick to the damn plan.

Everything will turn out fine.

But be sure to avoid using planning to procrastinate.

@JamesClear 11. Bonus

I have a 28-page guide on productivity.

It’s called the 7-Pillar Productivity System.

Retweet this thread and I'll DM the guide.

(Must be following me @joserosado)

@JamesClear 12. Sources

Psychnew: psychnewsdaily.com/most-abandon-n…

Inc: inc.com/jeff-haden/a-s…

UAB Medicine: uabmedicine.org/-/10-secrets-o…

Psychology Today: psychologytoday.com/us/blog/the-sa…