How To Actually Achieve Your Goals in 2025 (Evidence-Based)

Ali Abdaal | Topics: goal-setting, productivity, personal-development, success, motivation

Video’s main points

This video presents five evidence-based strategies for achieving goals more effectively. The importance of writing down goals is emphasized, revealing that doing so can increase the likelihood of success by 42%. Additionally, it discusses the role of the Reticular Activating System (RAS) in maintaining focus on goals by reviewing them regularly. Monitoring progress is also stressed, as it creates awareness of achievements and setbacks. The concept of mental contrasting is introduced, encouraging individuals to visualize their goals alongside potential obstacles and solutions. Finally, tying goals to personal identity boosts motivation and commitment to achieving them.

Five Evidence-Based Strategies for Achieving Your Goals

Setting and achieving goals is a fundamental aspect of personal and professional growth. However, the difference between those who succeed in meeting their goals and those who do not often boils down to action and intention. In this article, we will explore five evidence-based strategies that can significantly increase your chances of achieving your goals. These strategies are simple to implement and can yield remarkable results.

1. Write Down Your Goals

One of the most powerful actions you can take towards achieving your goals is to write them down. Research conducted by the Dominican University revealed that individuals who wrote down their goals were, on average, 42% more likely to achieve them than those who did not. This evidence speaks volumes about the effectiveness of having a physical or digital list to refer to.

It’s essential to craft specific and measurable goals to ensure clarity. For example, instead of saying, “I want to get fit,” set a goal like, “I will exercise for 30 minutes, five times a week.” This format provides a concrete target to work towards.

Consider setting quarterly goals instead of annual ones. Breaking your goals into three or four specific quests each quarter can prevent overwhelm and helps maintain focus and momentum. Create a document where you regularly update your goals to stay accountable.

2. Review Your Goals Regularly

The second strategy focuses on the Reticular Activating System (RAS) in your brain, which filters out information and helps you concentrate on what matters to you. By reviewing your goals weekly, or ideally daily, you train your brain to recognize opportunities and resources that align with your objectives.

Make it a habit to check your written goals during your weekly resets. Ask yourself questions like, “What are my goals for this quarter?” or “What are my main priorities for this week?” This tiny, but consistent check-in can keep your goals front and center, making it less likely for you to forget about your aspirations in the hustle and bustle of daily life.

3. Monitor Your Progress

Monitoring progress is crucial for goal achievement. Research suggests that individuals who regularly assess their progress are significantly more likely to succeed. You can do this through various methods, such as journaling or using apps to track your tasks and accomplishments.

Incorporate a simple status check into your weekly routine. Consider using a color code system (green, yellow, red) to easily assess your progress on different goals. This visual representation can be motivating and give you clarity on where you stand and what adjustments are needed.

4. Visualize Obstacles and Plan Accordingly

The fourth strategy is grounded in the concept of mental contrasting developed by psychologist Gabrielle Oettingen. This process involves envisioning your desired outcome while identifying potential obstacles that might hinder your progress. Instead of simply daydreaming about success, spend time considering what challenges might arise.

Using the WOOP method (Wish, Outcome, Obstacle, Plan), outline what you desire, envision the benefits of achieving your goal, identify obstacles, and formulate a plan for overcoming them. This proactive approach prepares you mentally for challenges, increasing your resilience and fortitude.

5. Tie Goals to Your Identity

The final strategy to enhance your goal-achieving potential is to connect your goals with your identity. Research indicates that people are more likely to take action when they associate their goals with who they are as individuals. For instance, instead of merely saying, “I want to lose weight,” frame it as, “I am a healthy person who takes care of my body.” This subtle shift in language can foster a stronger commitment to your goals.

When you define yourself in relation to your goals, you create a sense of accountability to live in alignment with that identity. Think about how you can reframe your goals in a way that resonates with your personal identity.

Conclusion

Incorporating these five strategies—writing down your goals, reviewing them regularly, monitoring progress, visualizing obstacles, and tying your goals to your identity—can lead to significant improvements in your goal attainment. Remember, the journey of achieving your goals is as important as the goals themselves. Embrace the process, stay committed, and watch as you move closer to your dreams.

By leveraging these evidence-based strategies, you’re setting yourself up for success, fostering an intentional approach to achieving the life you aspire to. Start today and see the changes unfold.