Across habit formation studies, individuals who can articulate their goals are significantly more likely to maintain new behaviours over weeks and months

This question gets to the heart of what’s driving your behaviour. Considering how a goal aligns with your personal values can increase your likelihood of achieving them.

This serves to make your goal concrete, turning an intention into a measurable outcome

It’s important to be generous with the timeframes we allow for our goals. Studies show that we have a tendency to vastly underestimate how long things will take, leading to disappointment at our perceived lack of competency. By considering a realistic timeframe we can keep motivation high throughout. Timelines create a structure and a sense of urgency

This question allows you to consider the progression that has to take place and begin to outline a strategy. Tackling goals too directly can be intimidating and lead to burnout and overwhelm. Splitting it up into smaller chunks is psychologically more manageable and more enjoyable as you progress towards your target, ticking off checkpoints along the way.

A mistake isn’t a mistake if we learn from it. But a lesson isn’t learnt until it’s put into practice. Reflecting on what’s held you back in the past allows you to move forward with your eyes wide open and address the issues that have hindered you before they arise.

Progress is rarely a straight line and obstacles are inherent when we’re looking to change. While potentially sobering, anticipating these obstacles beforehand allows us to build strategies that manage these challenges when they arrive, giving us the best chance of success.

A thorough strategy that outlines exactly what you will do when a challenge arises can serve to limit the mental strain experienced. When the time comes it will only be a question of executing what you’ve already rehearsed.

Will power is a finite recourse. Anything you can do to make things easier you should. Consider changing your environment or routine to make the decision that best supports your goal the most effortless choice.

Not only does imagining the emotional payoff improve your motivation to complete the goal, imagining the endpoint allows you to mentally rehearse the journey of arriving at the finish line.

Besides being a nice thing to do, pledging to donate to a charity elevates the purpose of your goal to something greater than yourself. Financial commitment, even small amounts, have proved effective in motivating habit change.