Almost a Dozen Hacks To Achieve Anything

by Peter on April 1, 2011

Post image for 11 Goal Hacks: How to Achieve Anything

Goal-setting research on fantasising, visualisation, goal commitment, procrastination, the dark side of goal-setting and more…

We’re all familiar with the nuts and bolts of goal-setting. We should set specific, challenging goals, use rewards, record progress and make public commitments (if you’re not familiar with these then check out this article on how to reach life goals).

So how come we still fail?

This psychological research suggests why and what mindsets should help us reach our goals.

1. Stop fantasising

The biggest enemy of any goal is excessive positive fantasising. Research on fantasising in goal-setting shows that positive fantasies are associated with failure to get a job, find a partner, pass an exam or get through surgery. Those whose fantasies were more negative did better. Don’t experience the future positively before you achieve it.

2. Start committing

The reason we don’t achieve our goals is lack of commitment.

One powerful psychological technique to increase commitment is mental contrasting. This involves entertaining a positive fantasy but then pouring a bucket of cold reality over it (follow this link for the details). It’s hard, but research shows people really respond to it.

3. Start starting

You can use the Zeigarnik effect to drag you on towards your goal. A Russian psychologist, Bluma Zeigarnik, noticed that waiters seemed only to remember orders which were in the process of being served. When completed, the orders evaporated from their memory.

What the Zeigarnik effect teaches is that one weapon for beating procrastination is starting somewhere…anywhere. Just taking that first step could be the difference between failure and success. Once you’ve started, the goal will get lodged in your mind.

4. Visualise process NOT outcome

We’re all susceptible to the planning fallacy: that’s thinking all will go smoothly when it won’t (and hardly ever does). Visualising the process of reaching your goal, helps focus attention on the steps you need to take. It also helps reduce anxiety.

5. Avoid the what-the-hell effect

When we miss our target, we can fall foul of the what-the-hell-effect. It’s best known to dieters who go over their daily calorie limit. Reasoning the target is now gone, they think ‘what-the-hell’, and start eating too much of all the wrong food.

Goals that are vulnerable to the what-the-hell-effect are generally short-term and inhibitional (when you’re trying to stop doing something). The effect can be avoided by setting goals that are long-term and acquisitional. Find out more about the what-the-hell effect.

6. Sidestep procrastination

When goals are difficult and we wonder whether it’s really worth it, procrastination can creep up on us. Under these circumstances the key is to forget about the goal and bury yourself in the details. Keep your head down and use self-imposed deadlines (read more on how to avoid procrastination).

7. Shifting focus

You can’t keep your head down all the way or you’ll get lost. In the long-term, the key to reaching a goal is switching between a focus on the ultimate goal and the task you are currently completing. Research suggests, when evaluating progress, especially on difficult tasks, it’s best to stay task-focused. But when tasks are easy or the end is in site, it’s better to focus on the ultimate goal (read more on

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What is Positive Illusion?

People often hold beliefs about themselves the world and the future which are more positive than reality can sustain. These beliefs as first termed by Taylor and Brown (1988) are called positive illusions.

Three types of positive illusions have been documented: self-aggrandizing self-perceptions perceptions of mastery illusion of control and unrealistic optimism.

The first illusion is also known as the above-average effect where people consistently regard themselves more positively than they regard others and less negatively than others regard them. It might be due to the desire to see oneself more favourable relative to ones peers (Lewinsohn et al. 1980). One of its characteristics is that positive personality information is efficiently processed and better recalled in comparison to negative ones (Kuiper & Derry 1982). Moreover positive attributes are judged to be more descriptive of themselves than of an average person whereas negative ones are judged to be less descriptive of themselves than of average person (Alicke 1985). Another source of evidence showed that people would even overvalue the letter in their own name relative to letters that do not appear in their names (Nutten 1987). This effect has been widely recognized across traits (Brown 1986) and abilities (Campbell 1986) including realm of driving ability (Svenson 1981) parenting (Wenger & Fowers 2008) leadership ability teaching ability ethics and health. More specifically the effect would increase when people face up to a threat to an important aspect of their identities.

The second illusion refers to peoples belief that they can exert more personal control over environmental circumstances than is actually the case for instance their perceived influence on random systems such as the roll of dice or flip of coin (Fleming & Darley 1989).

The last type – optimism bias – corresponds to peoples unrealistic thinking that the present is better than the past and the future will be better than the present. In other words people would overestimate the likelihood that they will experience a wide variety of pleasant events such as enjoying their first job or having a gifted child and somewhat underestimate their risk of succumbing to negative events such as getting divorced or falling victim to a chronic disease. This illusory nature of optimism is also evident in peoples under-estimation of the time taken for a variety of tasks (Buelher et al.

Neurocase is a peer-reviewed journal specializing in case studies in the neuropsychology neuropsychiatry and behavioral neurology of adults and children. The publisher also maintains a database of all patients from the various studies and articles for reference by Neurocase subscribers. Neurocase is published bi-monthly by Psychology Press; whom also maintains on-line access to articles for subscribers.

References
^ [1] Neurocase A Psychology Press Title ISSN Print 1355-4794 ISSN Online 1465-3656
^ Psychology Press about page
^ On-line access to Neurocase articles

Retrieved from “http://en.wikipedia.org/wiki/Neurocase”

The purpose of this article is to outline the various scientific political and philosophical criticisms of that have been leveled against evolutionary psychology as well as responses to these criticisms. Many of these are similar in nature to earlier criticisms of sociobiology.

Controversies related to Evolutionary Psychology and Sociobiology

The application of evolutionary theory to the psychology and behavior of other animal species is generally uncontroversial. However adaptationist approaches to human psychology are contentious with critics questioning the scientific nature of evolutionary psychology and with more minor debates within the field itself. The history of debate from the evolutionary psychology perspective is covered in detail in books by Segerstrle (2000) and Alcock (2001). Also see recent overviews of EP with rebuttals to critics in Confer et al. (2010) Evolutionary Psychology: Controversies Questions Prospects and Limitations. as well as relevant chapters in D. M. Buss (Ed.) The Handbook of Evolutionary Psychology (Hoboken NJ: Wiley) including Tooby J. & Cosmides L. (2005). Conceptual foundations of evolutionary psychology Full text and Controversies surrounding evolutionary psychology by Edward H. Hagen.

The history of the debate from the critics perspective is detailed by Gannon (2002). Key critics of EP include the philosophers of science David Buller author of Adapting Minds Robert C. Richardson author of Evolutionary Psychology as Maladapted Psychology and Brendan Wallace author of Getting Darwin Wrong: Why Evolutionary Psychology Won’t Work. Other critics include Neurobiologists like Steven Rose who edited “Alas Poor Darwin: Arguments against Evolutionary Psychology” and biological anthropologists like Jonathan Marks and social anthropologists like Tim Ingold and Marshall Sahlins.

The debates regarding the validity of evolutionary psychology have been regarded as occasionally quite vicious with a strong ad hominem component.[citation needed]

(Also see the pages for Biopsychiatry controversy and Evolutionary theory and the political left which may have some overlap with this topic.)

Evolutionary Psychology and Defining the Mind

Evolutionary psychologists propose that the mind is made up of genetically influenced and domain-specific mental algorithms or computational modules designed to solve specific evolutionary problems of the past. Cosmides and Tooby also state in their principles of evolutionary psychology [1] that the brain is a physical system. It functions like a computer the brains function is to process information different neural circuits are specialized for solving different adaptive problems and our modern skulls house a stone age mind.

Wallace (2010) observes that the evolutionary psychologists definition of mind have been heavily influenced by cognitivism and/or information processing definitions of the mind Critics point-out that these assumptions underlying Evolutionary Psychologists hypotheses are controversial and have been contested by some psychologists philosophers and neuroscientists.

spring.org.uk/2008/11/getting-big-projects-done-balancing.php”>how to shift focus).

8. Reject robotic behaviour

Often our behaviour is robotic. We do things not because we’ve really thought about it, but because it’s a habit or we’re unconsciously copying other people (e.g. Bargh et al., 2001). This type of behaviour can be an enemy of goal striving. Ask yourself whether what you are doing is really getting you closer to your goal.

What would you say the best online school for psychology would be?
Im in a situation where I am going to have to attend online college for now and was wanting to know of any good recommendations for schools that teach psychology.
I have heard of Agrosy and Ashford to be the top two.
Anyone know anyone that has took psychology online before?
Do you think that an online degree in this profession would be accepted for employment? Thanks so much for you answers.

There are many accredited online schools that offer psychology programs in varying degree levels including associates bachelors masters and PhD.

In addition to Agrosy and Ashford Capella University Walden U. and
Northcentral U. also offer psychology programs. Be sure to find the right program for you- if you’re looking to pursue a career in this industry you may want to earn both a bachelors degree as well as a higher level degree especially if you’d like to eventually serve as a psychiatrist or psychologist. Check the link below to see the degrees offered in a variety of psychology fields.

As for employment more stringent accredidation rules are being implemented when it comes to online education in order to eliminate bogus schools or degree mills. According to this article (check the 2nd link) more employers are hiring employees who’ve earned their degrees online.

Good luck!

9. Forget the goal, what’s the aim?

Goals should always be set in the service of our overall aims. But there’s a dark side to goal setting. When goals are too specific, it’s easy to get stuck; when they are too many goals, unimportant, easy ones get prioritised over vital, difficult ones; when they are too short-term, they encourage short-term thinking. Badly set goals reduce motivation and may increase unethical behaviour.

Remember to keep in mind the whole point of the goal in the first place.

10. Know when to stop

Sometimes the problem isn’t getting started, it’s knowing when to stop. Psychologists have found that sunk costs make us do weird things (Arkes & Blumer, 1985). ‘Sunk costs’ refer to the effort or money we’ve already expended in trying to reach our goal. So, even when our plan is failing, we keep pushing on.

Research shows that the more people invest in a goal, the more they think it will succeed; irrespective of whether it actually will succeed. Know when to change tack or you’ll end up flogging a dead horse.

11. If-then plans

What all these studies show is the importance of self-regulation in achieving a goal. Unfortunately, as we all know to our cost, controlling the self can be very hard.

One strategy with plenty of research to back it up is forming ‘if-then’ plans (Gollwitzer et al., 2006). You simply work out in advance what you’re going to do in a particular situation. Although it sounds simple, we often prefer to wing it, rather than plan. With a little ingenuity, though, if-then plans can be used to surmount the obstacles described above.

Image credit: Matthias Weinberger

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