28 Jan How to reach the finish line. Goal Directed Persistence
What is Goal Directed Persistence?
It’s the ability to have a goal, complete the goal and not get distracted by other interests.
Goal Directed persistence can take charge of all your other executive function skills. For example, if you stink at getting started on tasks but your goal of completing the task is strong enough, you can initiate the task. If you have difficulty finishing things but your goal is important enough, you can find a way to sustain attention.
Goal setting & goal persistence require a lot of other EF skills
1. Working memory (keeping your goal in mind and fresh)
2. Planning and prioritization (what steps do you need to take)
3. Task initiation (what’s your first step)
4. Emotional control (managing emotions when frustration hits)
5. Flexibility (readjusting plans when obstacles get in the way)
6. Sustained attention and response inhibition (sticking with the plan to completion)
Be aware if the EF skills in 1-6 are difficult for you, then know these can create obstacles to persisting with your goals. Maybe work on improving some of those EF skills too!
Here are some strategies:
Modify your environment
Is there anything in your physical or social environment that is getting in your way?
Reduce or get rid of it. If I am trying to lose weight, then I don’t bring salt & vinegar chips into my house. If I need to focus on work but video games suck up all my time, then I put on time/screen blocks or dump them off my phone or computer or have a friend or family member hide the remote until a specified hour.
Modify the task
Bypass decision making to make the task easier. For example, if you want to save money for something, then start an automatic withdrawal for any amount to go directly into your savings account. You don’t have to even think about it. Or find an app/service that rounds up what you spend to a dollar amount, then puts that extra into your savings account. Every cent matters in the long run.
Build in visual cues, use verbal prompts and visual imagery. Do you want to work out every morning? Then put your gym clothes out the night before, get dressed the minute you hop out of bed and don’t let your brain talk you out of the impending discomfort that you feel the first ten minutes. Tell yourself a phrase or put up a post-it that says: “Just get started!”
Get help from others
Working with a coach helps with accountability and strategy selection.
Find a friend or family member who has similar goals and help each other through the planning process. Connect on a daily basis to help stick with your plans.
Try out Implementation Intentions
People who set goals tend to perform at a higher level. They use implementation intentions too. That is basically when you create a specific plan that clearly outlines how the goal will be achieved.
For example: I will do X at time Y at place Z.
It looks like this:
On Monday, Wednesday and Friday I will go to the gym to exercise for 45 minutes immediately after I wake up.
Or try
If-then statements.
For example: If________, then_______.
It looks like this: If Sam asks me to play a video game with him, then I will say NO, not until I finish my homework in an hour.
Let’s Practice!
• Set your clear goal
• Identify a starting point
• Set a deadline
• Be realistic about things that will get in your way. (Obstacles)
• Create an implementation intention or two
• Make a specific plan. (Micro task your steps)
• Externalize the task initiation behavior you are working on. (Take a picture that represents your goal.)
• Stick to some part of the plan no matter what. (Set smaller goals that you can achieve quickly)
• Choose a reward. (Your brain will LOVE this part and create motivation for future tasks)
• Write down encouraging mantras or statements