motivation

The 3-Step Formula To Achieving Your Goals

Motivation

Writing down your goals makes you more likely to achieve them. Sharing them with a friend helps increase those chances even more. Doing both of these things — plus sending the friend a weekly update — makes failing much more difficult, says a new study from Dominican University.

The study, led by Dr. Gail Matthews, professor of Psychology at Dominican, tested the impact of writing down of your goals, making your commitments public, and holding yourself accountable on goal achievement.

Over 100 people took part. Each participant was randomly assigned to one of five groups and used none, one, or a combination of goal setting strategies, according to the division below:

Group 1 members kept their goals to themselves;

Group 2 members wrote them down;

Group 3 members wrote them down, adding action items;

Group 4 members shared the goals with a friend;

Group 5 members wrote down the goals, shared them with a friend, and sent that friend weekly updates.

At the end, more than 70% of the participants who sent weekly updates to a friend (Group 5) accomplished their goals, compared to 35% of those in the group that kept their goals to themselves and didn’t write them down (Group 1).

These findings suggest that setting goals is just the beginning. To achieve them, it helps to take these three steps:

1. Put your goals in writing.
Some experts also suggest adding action items and giving each one a deadline.

2. Make your commitment public.
According to the study, sharing your intention with just one supportive friend works.

3. Hold yourself accountable.
Give a friend a weekly update on how you’re doing. This step is crucial, so don’t even think about skipping it! If you think you’ll cheat on this one, ask your friend to ask you for news.

For a summary of the study, click here.

What are your goals for this month? This semester? This year? Make your commitments public by posting them in the comments below!

Marcelle Santos
Marcelle Santos
Mars turns complicated ideas into content that's easy to understand and interesting to follow. At Wonder, she's diving deep into emotional intelligence and the psychology of relationships to come up with what she hopes is useful and inspiring information for users of the Wonder app.

5 Animations That Will Make You Better at Life

Emotional Intelligence

As a concept, emotional intelligence can seem a little abstract.

Most of us get it in theory, but it’s hard knowing what it looks like in real life. Luckily, the internet has an enormous amount of resources that can help us understand EQ better. We went ahead and did the hard work for you, going through the good, the bad, and the ugly EQ-related videos on YouTube to bring you this delightful list of informative and inspiring animations. Each of them will teach you about one of the five key components of emotional intelligence, and hopefully inspire you to grow. We hope you enjoy them!

Empathy

We’ve all tried to help a friend in need at some point in our lives. Problem is, most of us have been going about it in the wrong way. In this beautifully animated talk, Brené Brown explains the difference between offering sympathy and having empathy — and why the latter works best.

Self-regulation

Sometimes saying “no” to ourselves in the present is difficult, but it essential for our future happiness. In this cute little animation from Epipheo, Kelly McGonigal explains the different types of willpower that we need to overcome our daily desires, and how a little self-regulation can allow us to focus on what’s really important in our lives.

 Self-awareness

In order to make changes in your life, you need to understand your own emotions, and the strengths and limitations that go with them. This beautiful animation, produced by students from the Gobelins Film School, depicts one woman’s attempt to take control of her own life…and her imaginary crocodile!

Motivation

What motivates us to get up in the morning for work? According to Dan Pink in this wonderful short from RSA, it’s not the financial carrot on a stick that drives us forward, but something deep within ourselves.

Social skills

Social skills are a very visible part of emotional intelligence, and probably the most important to success.  Without social skills, we can’t build meaningful relationships with people, and we struggle to get ahead in our careers. Where our social skills come from, and how they develop is still up for debate, but according to this informative short from NPR, play could be the answer!


P.S. Loved these videos? Then subscribe to our YouTube channel for more!