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Stack Your Goals: 2x To 3x More Likely To Actually Exercise

The document discusses strategies for achieving goals, including habit stacking and setting upper and lower bounds. It recommends habit stacking by linking a new habit to an existing daily habit using sentences like "After/Before [CURRENT HABIT], I will [NEW HABIT]." This bridges the gap between goals and daily systems. It also suggests setting both a minimum (lower bound) and maximum (upper bound) for goals to focus effort effectively.

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Mark Anthony Raymundo
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52 views2 pages

Stack Your Goals: 2x To 3x More Likely To Actually Exercise

The document discusses strategies for achieving goals, including habit stacking and setting upper and lower bounds. It recommends habit stacking by linking a new habit to an existing daily habit using sentences like "After/Before [CURRENT HABIT], I will [NEW HABIT]." This bridges the gap between goals and daily systems. It also suggests setting both a minimum (lower bound) and maximum (upper bound) for goals to focus effort effectively.

Uploaded by

Mark Anthony Raymundo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

2.

 Stack Your Goals


Research has shown that you are 2x to 3x more likely to stick to your goals if you make a specific plan
for when, where, and how you will perform the behavior. For example, in one study scientists asked
people to fill out this sentence: “During the next week, I will partake in at least 20 minutes of vigorous
exercise on [DAY] at [TIME OF DAY] at/in [PLACE].”
Researchers found that people who filled out this sentence were 2x to 3x more likely to actually
exercise compared to a control group who did not make plans for their future behavior. Psychologists
call these specific plans “implementation intentions” because they state when, where, and how you
intend to implement a particular behavior. This finding has been repeated across hundreds of studies
and has been found to increase the odds that people will start exercising, begin recycling, stick with
studying, and even stop smoking.
One of my favorite ways to utilize this finding is with a strategy I call habit stacking. To use habit
stacking, just fill out this sentence:
After/Before [CURRENT HABIT], I will [NEW HABIT].
Here are some examples:
 Meditation: After I brew my morning coffee, I will meditate for one minute.
 Pushups: Before I take my morning shower, I will do 10 pushups.
 Flossing: After I set my toothbrush down, I will floss my teeth.
 Gratitude: Before I eat dinner, I will say one thing I am grateful for that day.
 Networking: After I return from my lunch break, I will send one email to someone I want to
meet.
Habit stacking works well because you not only create a specific plan for when and where you will
implement your goals, but also link your new goals to something you are already doing each day. You
can read more on how to stack habits and set triggers for your goals in my popular guide, Transform
Your Habits.
I find this to be a helpful way to bridge the gap between goals and systems. Our goals tell us what we
want to achieve while our systems are the process we follow each day. Habit stacking and
implementation intentions help us move from the goal in our heads to the specific process that will
make it a reality.

3. Set an Upper Bound


Whenever we set goals, we almost always focus on the lower bound. That is, we think about the
minimum threshold we want to hit. The implicit assumption is, “Hey, if you can do more than the
minimum, go for it.”
 An individual might say, “I want to lose at least 5 pounds this month.”
 An entrepreneur might say, “I want to make at least 10 sales calls today.”
 An artist might say, “I want to write at least 500 words today.”
 A basketball player might say, “I want to make at least 50 free throws today.”
But what would it look like if we added an upper bound to our goals and behaviors?
 “I want to lose at least 5 pounds this month, but not more than 10.”
 “I want to make at least 10 sales calls today, but not more than 20.”
 “I want to write at least 500 words today, but not more than 1,500.”
 “I want to make at least 50 free throws today, but not more than 100.”

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