Motivation & Goal Setting - The Science of Taking Action and Achieving Results
By learning scientifically-backed motivation theories and goal-setting techniques, you can gain sustained drive and achieve reliable results.
The Science of Motivation
Motivation is the internal force that drives people to action. However, many studies have shown that traditional "carrot and stick" extrinsic motivation has limitations in creativity and sustainability.
Extrinsic and Intrinsic Motivation
Traditional management relied primarily on extrinsic motivation through rewards and punishments. However, while effective for simple tasks, this approach can be counterproductive for creative challenges and long-term goal achievement.
Intrinsic motivation, on the other hand, is based on the "drive" that comes from within oneself. Three elements are important for this type of motivation:
- Autonomy: The feeling of choosing and controlling things yourself
- Mastery: The joy of honing skills and improving
- Purpose: Contributing to greater meaning or goals
Why Goal Setting is Important
Clearly setting goals is the first step in converting mere wishes into concrete action plans. Psychological research shows that people who write down their goals have significantly higher achievement rates than those who don't.
What's important in goal setting is not just "what you want to achieve" but clarifying "why you want to achieve it." The clearer the purpose, the more power you have to continue taking action when facing difficulties.
"Success is not determined by innate talent. Successful people share common patterns of thinking and behavior."
Scientifically Correct Methods for Goal Achievement
What's the difference between people who set goals but fail to achieve them and those who realize goal after goal? It lies in knowing psychologically correct methods.
If-Then Planning
This method involves deciding actions in advance in the format "If X happens, then I will do Y." This simple technique has been proven in experiments to increase goal achievement rates by two to three times.
For example, "When I wake up in the morning, I will first stretch for 10 minutes" or "After drinking coffee after lunch, I will work on project materials for 30 minutes." By linking actions to specific situations, you can form habits without relying on willpower.
Growth Goals and Proving Goals
There are two types of goals: goals that try to "prove" one's abilities and goals that try to "grow" one's abilities.
People pursuing proving goals tend to fear failure and avoid challenges. On the other hand, people with growth goals view failure as learning opportunities and actively tackle difficult challenges.
Realistic Optimism
What's important in goal achievement is believing "I will succeed" while also recognizing "the path won't be easy." This realistic optimism supports sustained action.
By anticipating obstacles and thinking about how to deal with them in advance, you can respond calmly when actually facing difficulties.
Scientifically Training Your Mental Strength
To achieve goals, you need not only skills and knowledge but also mental strength to support them. And strong mentality is not innate talent but can be trained through scientific methods.
Increasing Self-Efficacy
Self-efficacy is the conviction that "I can do it." The higher this feeling, the more positive one becomes toward challenges and the more power they exhibit to overcome difficulties.
To increase self-efficacy, accumulating small successful experiences is effective. By breaking down big goals into small steps and clearing them one by one, confidence is cultivated.
The Power of Framing
Even the same events can change your life greatly depending on how you interpret them. Whether you perceive failure as "the end" or "a beginning," whether you see difficulty as "an obstacle" or "an opportunity for growth."
By developing the habit of framing everything positively, you can maintain a positive mentality.
Recommended Books
The books introduced here are compilations of research findings and practical knowledge by leading experts in motivation science and goal achievement. By reading these books, you can learn scientifically backed methodologies and specific techniques for applying them to daily life.
Drive: The Surprising Truth About What Motivates Us
This book reveals the limitations of motivation that relies on traditional 'carrot and stick' approaches and presents a new approach to eliciting intrinsic 'motivation.' It explains through abundant research and case studies that three elements - autonomy, mastery, and purpose - maximize human potential. From organizational leaders to individuals, you can gain practical insights for generating sustainable motivation.
- Extrinsic motivation through rewards and punishments can be counterproductive in creative work
- Autonomy, mastery, and purpose are the core of intrinsic motivation
- People perform at their best when they choose for themselves, feel improvement, and work toward meaningful goals
- 21st century organizations need to update their OS to emphasize intrinsic motivation rather than management
- True motivation comes from within, and creating an environment that draws it out is important
8 Switches to Boost Your Motivation
This book classifies motivation into eight types and presents optimal motivation improvement methods for each. You can diagnose your type along three axes of mindset, focus, and confidence, and obtain prescriptions based on scientific evidence. This is a practical book useful not only for yourself but also for those who want to draw out motivation in others like subordinates and children.
- There is no universal method to increase motivation; approaches according to type are necessary
- Shifting from a 'prove yourself' mindset to a 'growth' mindset is important
- Behavioral patterns change depending on whether you focus on gains or losses
- Confidence can be acquired later through effort and experience
- Knowing your type is the first step to effectively drawing out motivation
やる気が上がる8つのスイッチ コロンビア大学のモチベーションの科学 (コロンビア大学モチベーション心理学シリーズ)
ハイディ・グラント・ハルバーソン, 林田レジリ浩文 / ディスカヴァー・トゥエンティワン / 2018-05-24
モチベーションと目標達成分野の第一人者で、コロンビア大学ビジ...
The Coach: The Master Goal Notebook to Meet Your Best Self
This book reveals the essential differences between words like goals, objectives, dreams, targets, and visions, and explains proper goal-setting methods in story format. It depicts the process of becoming able to act with excitement by being freed from the spell that 'goals must be achieved.' Through coaching methods, you can learn how to awaken the infinite possibilities within yourself.
- Setting a goal means deciding to become the best version of yourself
- Dreams are not about determining superiority by comparing with others
- We normally think we see the whole world but actually see nothing
- The moment of choice and decision is when a person's fate begins to move
- The future you truly desire from your heart can definitely be achieved by your own hands
Nine Things Successful People Do Differently
This book is a publication of the most-viewed article on Harvard Business Review, introducing psychologically correct goal achievement methods as nine habits. In a compact 120 pages, practical techniques based on scientific evidence are condensed. You can obtain specific tools that can be used starting today, such as if-then planning and growth goals.
- Giving specificity to goals clarifies the path to achievement
- If-then planning doubles or triples goal achievement rates
- People who think '40% remains' rather than 'done' at 60% progress succeed
- Willpower is finite and depletes like a muscle, so habit formation is important
- The words 'not yet' are the key to a growth mindset that opens possibilities
やり抜く人の9つの習慣 コロンビア大学の成功の科学 (コロンビア大学モチベーション心理学シリーズ)
ハイディ・グラント・ハルバーソン, 林田レジリ浩文 / ディスカヴァー・トゥエンティワン / 2017-06-22
◎話題沸騰! Harvard Business Review...
Divine Mental: Those with Strong Minds Get What They Want in Life
This book explains scientific methods for strengthening the mind based on the premise that 90% of life is determined by mental state. It presents a formula consisting of three elements: destination, means, and mental state, emphasizing the importance of prioritizing mental preparation above all. You can learn how to achieve goals without feeling like you're exerting effort by reverse-engineering from your future self.
- A strong mind is not an innate talent but can be created through scientific methods
- Creating a mental state worthy of success takes priority over means and knowledge
- The habit of putting a positive frame on all events changes your life
- By experiencing your future self, self-affirmation and self-efficacy increase
- It is important to verbalize and visualize yourself at your destination every day through affirmations
Summary
Motivation and goal setting are not mere mentality or perseverance arguments. They are scientific approaches backed by research in psychology and neuroscience.
Increase intrinsic motivation, set specific goals, and turn actions into habits through if-then planning. Pursue growth goals and prepare for difficulties with realistic optimism. By practicing these methods, anyone can gain sustained drive and reliable results.
What's important is not aiming for perfection but making even a little progress from yesterday. Accumulating small steps will eventually bring about great changes.