As a performance coach and expert in the psychology of productivity for over 25 years, I have used every tool in the book to teach people how to achieve their goals by breaking through their barriers, getting out of their heads, and getting into their productive flow.
Here are my favorite tools and techniques to keep you on the path towards achieving your goals and dreams.
- 1 1. Accountability
- 2 2. Time Excuse Diet
- 3 3. Gratitude
- 4 4. 1% Improvement
- 5 5. Nature Breaks
- 6 6. Music
- 7 7. Hypnosis
- 8 8. Relational Communication
- 9 9. Laughter
- 10 10. Time Blocking
- 11 11. Power Naps
- 12 12. 4-7-8 Breathing
- 13 13. Circle of Excellence
- 14 14. Be of Service
- 15 15. Visualization
- 16 16. Head-Heart-Body
- 17 17. Technology Time-Out
- 18 18. Timefulness
- 19 19. Time Frame Exercise
- 20 20. Journaling
- 21 21. Schedule Everything
- 22 22. Get Better Sleep
- 23 23. The 5-Second Rule
- 24 24. The Accountability Mirror
- 25 25. Stop, Start, Change
- 26 26. The Magic Question
- 27 27. Self-Compassion
- 28 Final Thoughts
- 29 More Tips on How to Achieve Your Goals
Your word is your wand. It’s the source of your power. What you say, what you commit to, and what you follow through on creates confidence in your own ability to create what you want in the world.
However, every time you go back on what you said you were going to do, it weakens your inner power. Your subconscious mind keeps track of what you promise. It records each time you don’t follow through with your commitments and unconsciously reduces your power to create. Keep your word and keep your power!
2. Time Excuse Diet
The fastest way to achieve your goals is to stop using time as an excuse for why you’re not getting things done. Stop seeing time as your enemy, and start seeing time as your most valuable ally. Picture yourself as the source of time, and decide where you want to use it and where not to.
The attitude of gratitude changes everything. When we focus on what we are grateful for, we connect to the most important things in our life, which floods our system with positive chemicals and releases joy, euphoria, and excitement.
Start by making a list of the things and people you are most grateful for in this moment. Every morning, list the 5 things you are grateful for that day.
4. 1% Improvement
To maintain momentum and motivation, focus on getting 1% better per day. Don’t overwhelm yourself with unrealistic goals. Let go of perfection and focus on progress. Anyone can improve by 1%. After a month, you’ll be 30% better. After 3 months you will be 100% better without nearly as much effort as you think.
5. Nature Breaks
When you take a break, look around you. If you don’t see any plants, trees, or blue sky, then you need to get outside. Being in nature naturally resets your mental state to a state of natural wellbeing.
Wayne Dyer famously said, “there’s nothing to do in nature. Nature will do you.” Take 5-10 minutes to be in nature with no expectations, and you will feel the results immediately.
Songs and sounds that motivate you have been shown to increase your brain’s ability to learn, be creative, and be motivated. This is especially true of classical music.
Put music on during mundane tasks to help you get through the day. Relaxing music in the evening can help you rest and recover better. Meditation music can help you reach deeper levels of focus and calm. In short, a bit of pleasant music can make nearly any situation better and more productive.
Subconscious suggestion while in a relaxed state is the fastest way to program your mind for what you truly want. The subconscious mind is the hard drive of everything we do. A good way to start self-hypnosis is to close your eyes in a comfortable seated position, take a few deep breaths, and then put on audio conditioning or hypnosis audio.
8. Relational Communication
When having trouble communicating, remember this: the meaning of communication is the response you get.
When you’re communicating something important, pay attention to the way the other person responds. If they’re not responding the way you expected, it’s your responsibility to continue the communication cycle until they understand it the way you intended. Don’t make the other person responsible for how they’ll understand your message.
Creating laughter in difficult situations stops us from immediately going into worry, doubt, and fear. Laughter is like the jamming system of our mental radar that gives us space to observe and learn from our situation.
When encountering a problem or difficulty, repeat out loud to yourself, “I laugh at this current situation. I can laugh at how bad this is.” Get your brain focused on laughter and amusement. It prevents the mental dominoes from falling down the wrong path by putting your mind into a state of curiosity so it becomes open to learning from the situation.
10. Time Blocking
If it’s important, you need to calendar it. Make sure you block out time for what’s most important in your day. This ensures at the end of the day that the essential things are done and distractions don’t rule your world. I use Outlook to organize my calendar appointments and Calendly to make it easier for people to book themselves on my calendar.
Find out more about time blocking: Time Blocking for Productivity (A Complete Guide)
11. Power Naps
One of my favorite strategies for achieving your goals fast is taking a nap. Research shows that people who take naps are more productive. A regular nap for 20 minutes per day can increase your performance and productivity by 10-30%.
A great way to ensure a good power nap is by using an eye mask with noise-canceling headphones. For an extra boost, drink a cup of coffee just before you begin your nap. It sounds counterintuitive, but it takes the caffeine about 20 minutes to kick in and it will help you wake up feeling extra energetic.
Learn more about power nap: How to Power Nap for Maximum Benefits
12. 4-7-8 Breathing
When you’re stressed out or redlining in your day, this ancient Vedic breathing technique will instantly calm your last nerves. Start by inhaling through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth making a whoosh sound for 8 seconds. A quick 3 rounds of this technique will bring you down from even the most stressful situations in your day so you can get back to being productive.
13. Circle of Excellence
Here’s a quick way to shift yourself into a high-performance mindset: think about a time when you felt super confident and unstoppable. Re-live that memory. Place that memory in an imaginary circle in front of you on the floor. Once it’s there, step into the circle and the memory.
Imagine yourself being transported back to it, feeling it come in through your toes all the way to the top of your head, and imagine yourself looking through your own eyes as if you are inside of that memory now. Seeing what you’re seeing, hearing what you’re hearing, and feeling what your feeling, be in the memory now. Feel the motivation and confidence rise in your body. Activate that positive feeling in this very moment.
14. Be of Service
Helping others is one of the most relevant things we can do today to be happier, more grateful, and more motivated. Giving to others is the greatest gift we can give to ourselves psychologically. It releases a huge amount of positive chemicals and hormones that make us feel great. It also helps us put life in perspective. The happiest and most productive people are those who feel they are being of service.
This is one of my favorite tools to help you create your ideal future. Take a few minutes to visualize how you want your life to be. This will help you get there much faster.
Studies with athletes have shown clearly that the more you practice any action in your mind, the quicker it becomes a reality. Your subconscious mind doesn’t know the difference between visualization and doing the actual thing. This might be the most powerful free technique of all time, so use it as often as possible!
Start trying these 13 Visualization Techniques to Help You Reach Your Goals.
This exercise is the fastest way to check your mind, emotion, and physical well-being. It is a lot like checking the gauges on your car. The technique is simple—close your eyes, focus on your head, and notice what thoughts you’re having.
Take a deep breath. Focus on your heart. Notice what mood or emotion you’re having. Take another breath. Focus on your diaphragm. Notice the sensations in your physical body. Take one more deep breath and ask the question, “What am I needing right now?” Write down the answer your mind gives you. This is a great technique to use midday or right before important decisions or activities.
17. Technology Time-Out
In our 24/7 hyper-connected world, we are constantly connected to our devices. This “always-on” lifestyle is hard on our bodies and mind. Putting your devices down a few times a day can help you reset and recharge. Take a few 10-minute “technology time-outs” each day and see how much better you feel by the end of the day.
Be “timeful” by being mindful of your relationship with time and being intentional with how you use your time. Stop blaming time and start using it. Put yourself in the driver’s seat of your life by knowing that you are 100% in control of your time—you are the source of time.
19. Time Frame Exercise
Changing the time frame in which you view a situation alters the way your brain views the content, often changing it from potentially negative to positive. It can be easy to get overwhelmed when you are focusing all your energy on this moment in time. If you take a moment to close your eyes and expand your time view from this moment into the future, it instantly changes the context which also changes the meaning of the content.
Open up time a bit in your mind and see how the situation could play out this month, year, or over a lifetime. The biggest upsets in life often turn out to be the most positive for us long term or, at least, have a less negative impact on us than we think.
Writing down your thoughts has a profound effect on integrating the right and left sides of the brain. Research shows that when you write things down, you allow clarity and insights to come through simply by putting your thoughts and emotions on paper. Journaling allows you to name the emotions and things bothering you, and this process alone can help you neutralize and settle your thoughts. Name it to tame it.
21. Schedule Everything
Schedules allow for spontaneity. It sounds counterintuitive, but research shows the more organized your calendar is, the more flexible you can be. Knowing what you have to accomplish frees your mind to allow for spontaneous activity.
The lack of scheduling creates chaos in the mind. The calendar gets it out of your mind and frees up more cognitive space. It also gives us a GPS for what we need to do each day. Schedule all personal activities, not just work.
22. Get Better Sleep
Sleep is the master tool for recovery. Sleeping in a dark, quiet, cool room is the key to recovery and sleep. I personally use a Chillipad to keep my blanket temperature around 65 degrees. This gives me incredibly restful sleep.
23. The 5-Second Rule
This momentum technique from Mel Robbins is perfect for when you know you have something to do but don’t want to do it. Count down from 5 to1, and then start the activity. This countdown gives you the mental momentum to do things at that moment. Give yourself a countdown out loud whenever you find it hard to start a task and at the end of the count, you will be in action.
24. The Accountability Mirror
This daily guidance technique keeps you focused on your goals. Look at yourself in the mirror and ask yourself, “did I accomplish what I set out to accomplish today?” If you didn’t, be brutally honest about why you did not accomplish it, commit to fixing the issue, and do it the next day.
25. Stop, Start, Change
This is a super-effective 30-second therapy. Any issue you have or any place where you are stuck, stopped, or struggling, ask yourself, “what should I stop doing right now,” then “what should I start doing right now”, and “what should I change that I’m doing right now?”
26. The Magic Question
Here it is, the big question: “what am I pretending not to know?” When your brain is stuck and frozen or you feel like you don’t know what to do, ask yourself what you are pretending not to know about the current situation. It inverts the way your brain is processing the question. It penetrates your mind in a different way unlocking new possibilities.
The brain has a certain sequence to answer most questions. This question flips that sequence upside down, so your brain is forced to look at it differently. Use this question when you are ready for powerful changes.
One of the greatest things you can do to improve your productivity and maintain high-performance levels in your work or in whatever you do is to practice the techniques of being there for yourself. This means being mindful and paying attention to the way you talk to yourself when you encounter failures and setbacks, especially ones that feel as if they are your fault.
The key is to use the same kind of self-talk as you would use with a friend if they were in a similar situation. Speak to yourself with warmth and kindness. Then, recognize the common humanity of the situation—that you are not alone and there are many people out there experiencing exactly what you are right now.
Lastly, stay mindful of how you are talking to yourself and don’t overidentify or dissociate from the situation. “Compassionate productivity” is the most effective way to support yourself in these difficult times. It’s not about being “soft” or going easy on yourself. It’s about being there for yourself in a supportive way, so you can recuperate and get back in the game in an even more productive way.
Try these 13 Simple Habits to Cultivate Self-Compassion.
Knowing how to achieve your goals requires implementing some techniques and making use of some tools to help you on your path towards success. These 27 strategies are good starting points to jumpstart your journey towards achieving your dreams.
More Tips on How to Achieve Your Goals
Featured photo credit: Doran Erickson via unsplash.com