Just imagine, only a short while ago it was that time of year‚ the time for fresh starts, new beginnings, and of course‚ New Year’s resolutions.

And by today more than 88% of people will have already failed their New Year’s resolutions. Quite likely you are one of them.

Let’s talk about how a little more understanding of your brain can improve the outcome.

In this episode we’re diving deep into the psychology of goal setting, habit formation, and motivation to help you make those career resolutions a reality.

You can listen to it here, or read the transcript below.

We all know the drill. The new year rolls around, and we’re filled with this incredible drive to transform our lives. We’re going to land that dream job, get that promotion, finally learn that new skill. But as every year, then life happens, motivation fizzles out, and those resolutions end up collecting dust alongside our gym memberships.

The good news is, there’s a science to making those resolutions stick, and it all starts with understanding how our brains work.

The Psychology of Goal Setting

So, what makes some goals more effective than others?

Well, psychologists have actually spent a lot of time studying this, and there’s a whole field of research around goal-setting theory.

One specific finding is that setting specific, challenging goals leads to better performance than vague or easy goals. So instead of just saying “I want a better job,” try something like “I want to apply for five jobs in my dream field by March.”

And experts agree that when goals are challenging and measurable, we’re more motivated to reach them.

This is because we can see our progress and celebrate small wins along the way, which keeps us going. Getting closer and closer to that challenging goal drives excitement and motivation.

And here’s another interesting tidbit: writing down your goals can significantly increase your chances of success. There’s something about the act of putting pen to paper that solidifies the goal in your mind and makes you more committed to it.

But it’s not just about setting any goal. It’s about setting goals that truly resonate with you. Studies have found that aligning your goals with your values leads to higher levels of well-being and a greater sense of purpose.

What’s even more fascinating is that goal setting can actually “rewire” our brains and create new behaviors. When we set a goal, we’re essentially programming our brains to change and adapt in order to achieve it.

The Power of Habit

Now that we understand the importance of setting effective goals, let’s explore how we can turn those goals into actions through the power of habit.

Think about it. How many things do you do on autopilot every day? Brushing your teeth, making coffee, checking your email – these are all habits, and they’re incredibly powerful because they become automatic and require very little effort.

In fact, studies suggest that a significant portion of our daily actions are habitual. This means that by consciously building good habits, we can automate our success.

The same principle applies to career goals. By breaking down your goals into smaller, manageable steps and repeating those steps consistently, you can create new habits that drive you towards success.

Want to become a better networker? Make it a habit to attend one industry event a month. Want to improve your public speaking skills? Practice giving a presentation every week.

Now, forming new habits takes time and effort. Research suggests it can take anywhere from a few weeks to several months to form a new habit, with an average of around 66 days. This is much more than the magical 21 days so many people refer to.

But the key is consistency here. The more consistently you perform a behaviour, the stronger the habit becomes.

Setting SMART career goals

One popular framework for setting effective goals is the SMART method. SMART stands for:

• Specific: Clearly define what you want to achieve.
• Measurable: Track your progress with concrete metrics.
• Achievable: Set goals that are challenging but realistic.
• Relevant: Ensure your goals align with your values and career aspirations.
• Time-bound: Set deadlines to create a sense of urgency.

The way you frame your resolutions can also make a huge difference. Instead of focusing on what you want to avoid, try framing your goals in a positive way. For example, instead of saying “I won’t procrastinate anymore,” try “I will prioritize my tasks and complete them efficiently.”

Let’s say your goal is to get a promotion. A SMART goal might look like this:

“I will get promoted to Senior Marketing Manager by the end of the year by completing the Advanced Marketing certification, leading a successful product launch, and receiving positive performance reviews in the next four quarters.”

But remember, focus on what you can control. There is no point setting yourself targets where it is completely out of your influence whether you achieve them or not.

Common pitfalls and how to avoid them

Now, let’s talk about some common pitfalls to avoid when setting career resolutions.

One of the biggest mistakes people make is setting unrealistic goals. It’s great to be ambitious, but if your goals are too far out of reach, you’re setting yourself up for disappointment and frustration. Start small, build momentum, and gradually increase the difficulty of your goals as you progress.

Another common pitfall is not having a clear plan. It’s not enough to just say “I want to change careers.” You need to figure out what steps you need to take to make that happen.

Do you need to go back to school?
Do you need to network with people in your desired field?

Create a detailed action plan with specific steps and timelines.

And finally, don’t forget about those pesky obstacles. Life throws curveballs, and it’s important to be prepared for setbacks. Identify potential obstacles and develop strategies to overcome them. This could involve building a strong support network, developing resilience, or simply having a backup plan.

No matter how well you plan, there will always be challenges along the way. By identifying potential roadblocks in advance, you can develop strategies to overcome them and stay on track.

Example of career resolutions

Now, let’s look at some specific examples of successful career-related New Year’s resolutions.

• Upskilling: Committing to learning a new skill, such as coding, data analysis, or project management. This can make you more competitive in the job market.
• Networking: Expanding your professional network by attending industry events, joining online communities, or reaching out to people on LinkedIn. This can open up new opportunities.
• Committment: Putting in more time and effort to push your career whilst also setting boundaries between work and personal life. This will increase your output to overtake others whilst having well being in mind also.
• Mentorship: Seeking guidance from a mentor or becoming a mentor yourself can accelerate your career growth and provide valuable support.

Staying motivated

To achieve all of this, you need one thing – Motivation. Motivation is a complex beast, but there are a few things we can do to keep it alive.

First, remember those intrinsic values we talked about?

When your goals are aligned with your values, you’re more likely to stay motivated even when faced with obstacles.

Second, focus on progress, not just outcomes. Celebrate those small wins along the way.

Did you finally finish that online course?
Did you get positive feedback on a project?

Acknowledge those achievements and use them to fuel your motivation.

And finally, don’t be afraid to ask for help. Having a support system whether it’s a mentor, a friend, or a career coach can make a huge difference in staying motivated and achieving your goals.

Psychologists suggest that there are different theories that can help us understand motivation.

The Expectancy Theory proposes that motivation is highest when individuals believe they can succeed at a task and when they perceive the outcome as desirable or valuable. So, it’s important to set realistic goals and focus on the positive outcomes of achieving them.

Another interesting theory is the Cognitive Dissonance Theory, which explores the psychological discomfort that arises when individuals hold contradictory beliefs, attitudes, or behaviors. This theory suggests we are motivated to reduce this discomfort by aligning our beliefs and behaviors. So, if you want to achieve a career goal, it’s important to make sure your beliefs and actions are aligned with that goal.

And here’s a surprising finding: challenging stressors can actually boost motivation! This means that embracing challenges and seeing them as opportunities for growth can actually increase your drive to succeed.

Be Do Have

Ever feel like you’re chasing your tail, convinced that once you have that perfect something, then you’ll finally do what you need to, and ultimately be happy? That’s the classic Have-Do-Be trap, and it’s a very sneaky one.

It tells us that external factors hold the key to our fulfillment, that we need that fancy car, that dream job, that perfect partner before we can truly live.

Or a more simple example, you need to buy the best fitness tracker first and join the best gym before you can finally do some sports to have the body you want.

But what if I told you there’s a more empowering way?

Enter the Be-Do-Have model. This flips the script, suggesting that true success starts from within. It’s about cultivating the right mindset, building those inner qualities, and being the kind of person who attracts success.

Imagine wanting to be a confident public speaker. The Have-Do-Be approach might have you waiting for the perfect suit or the ideal stage. But the Be-Do-Have? It encourages you to be confident first, to practice, to be vulnerable, and to step out there even with shaky knees.

This isn’t to say that material things or external achievements are unimportant. But Be-Do-Have reminds us that lasting fulfillment comes from within. It’s about taking ownership of our happiness, focusing on personal growth, and recognizing that we have the power to shape our own reality.

So, are you ready to break free from the Have-Do-Be cycle? Start by identifying the qualities you admire in others, the kind of person you want to become. Cultivate those traits, take aligned action, and watch as the “haves” naturally follow.

Remember, true success isn’t about what you acquire, but who you become along the way.

Journaling

In today’s fast-paced professional world, it’s easy to get swept up in the daily grind and lose sight of the bigger picture.

That’s where journaling comes in. It’s more than just a place to jot down your to-do list; it’s a powerful tool for self-reflection, growth, and achieving your career goals.

Think of it as your personal career command center, a space to analyze your experiences, track your progress, and unlock your full potential.

I’ve found immense value in incorporating journaling into my own routine. After each meeting, I take a few minutes to reflect on the dynamics at play. What were the unspoken messages? Did I effectively communicate my intentions? This helps me refine my communication style and build stronger relationships.

I also use my journal to track my goals, both big and small. Whether it’s landing a new client or mastering a new skill, seeing my progress in writing keeps me motivated and accountable.

But the benefits of journaling go beyond just strategy and goal-setting. It’s also a fantastic way to process emotions and build self-awareness.

Did a presentation go smoother than expected? Journal about what contributed to that success. Feeling frustrated after a difficult conversation? Writing down your thoughts can help you identify triggers and develop coping strategies.

This deeper level of self-understanding is crucial for navigating the complexities of the workplace and achieving lasting success.

So, if you’re ready to take your career to the next level, grab a notebook and pen, or open up a digital document, and start journaling today. It’s a simple habit with the power to transform your professional life.

In future episodes, we’ll dive deeper into specific journaling techniques and prompts to help you get the most out of this incredible tool.

Let’s bring it all together

Let’s recap the key takeaways from today’s episode:

• Set SMART goals that are specific, measurable, achievable, relevant, and time-bound.
• Frame your resolutions positively and focus on what you want to achieve.
• Break down your goals into smaller, manageable steps and turn them into habits.
• Stay motivated by aligning your goals with your values, celebrating progress, and seeking support.
• Anticipate obstacles and develop strategies to overcome them.
• And finally, use journaling as a way to reflect and keep yourself in check and motivated.

So, there you have it. The psychology of achieving your career resolutions. Remember, it’s not all about willpower or luck.

It’s about understanding how your brain works and using that