Reaching goals and developing new habits may sound daunting. Nevertheless, recent advances in neuroscience, positive physcology and mindfulness offer terrific support, insights and new practices.

Studies suggest only 8% of Americans who make resolutions actually keep them, and 80% fail by February 1st. As a life-long exerciser, I witness this phenomena every January at the gym.

Four simple techniques can greatly enhance goal and habit development success.

1. Select a goal that is compelling to you.
2. Cultivate both your intention and your attention.
3. Imagine and visualize the desired outcomes.
4. Revel in the rewards of the new behavior.

Select a Goal That Is Compelling for You

What do you want to change? Think of a behavior or action that you want to initiate, eliminate, or strengthen? For example:

• Initiating good behaviors: weight loss, getting in shape, healthier eating, patience, sleep
• Eliminating negative behaviors: excessive screen time, drinking, negative self-talk, smoking
• Strengthening current positive behaviors: exercise, gratitude, kindness, mindfulness practice

Write down your goal(s) down. If you share them with others, this will increase the probability of success.

Cultivate Your Intention and Attention

Intention is defined as a determination or plan to do a specific thing  or to act in a particular way.

• What is your intention?
• What do you want to change?
• Why do you want to change?
• How does this change relate to your life goals?
• Who is the person you want to be?
• What are your core values?

Dharma Teacher, Phillip Moffitt says, “Intention is the capacity to stay in touch with what is of prime importance to you, from moment to moment, in your daily life.” He suggests to put your intention on the core values you wish to live from, as you pursue your life goals and engage with others.

Mindful attention focuses on sights, thoughts, physical sensations and the environment around us. For simplicity, we will call them See, Hear, Feel. Mindful attention builds concentration power, sensory clarity and equanimity.

 Stayed grounded in both your intention and attention will shift how your mind and heart respond to circumstances. It will allow your deeper values and your sense of purpose to become the foundation of your experience. This will strengthen your commitment and resolve. Intention and attention can be anchors in choppy seas.

Imagine and Visualize the Desired Outcomes

Here is a short See, Hear, Feel checklist to help you imagine and visualize your goals:

See Good

• Imagine and see yourself in the new state.
• What does it look like? Pay attention to the specific details.
• What is different?

Hear Good

• In this new state, what are you saying to yourself?
• What is the self-talk?
• What are others saying about you with this change?

Feel Good

• How does this new state feel?
• What emotions are coming up?
• How does it feel in the body?
• What is happening to your energy?

Revel in the Rewards of the New Behavior  

Compulsive Behavior Pyschiatrist, Dr. Judson Brewer says that “for a new behavior to be reinforced and sustained, it’s reward value  must be greater that of the behavior it is replacing.” He recommends noticing and then mindfully opening to the positivity and joy the new habit brings to strengthen are reinforce it

Be Good

• Be Good is hardwired into us.
• Goodness is the core of all spiritual traditions.
• Fully experience the positive emotions the new behavior brings. Revel in them.
• How does this new behavior change who you are?
• How does this change who you are with those around you?
• How will this positive change affect how you serve the world
• Be enriched and expanded by this positivity. Enjoy it. Let it spread – even massage you.

Be Good practice creates a “Virtuous Cycle”. Goodness experienced mindfully is self-reinforcing. It is emotionally and spiritually energizing. Chemically, cortisol levels decrease, the brain produces serotonin, creating a feeling of well-being.

Laurie Santos, creator of the wildy popular Yale Science of Well Being course, says building positive new habits like gratitude, significantly boost overall happiness and well being.

Good luck with your new goals and habits!

(C) Stephen Villaescusa 2021

Bio Stephen Villaescusa CERM

Stephen Villaescusa is long-time meditator and a Level 2 Unified Mindfulness Certified Meditation Teacher and Coach.

With more than 35 years of experience in operational excellence and change management, Stephen Villaescusa has a proven ability in assessing an organization’s needs and collaborating with key stakeholders to develop and manage transformation efforts. He had led or administered many multi-year, global engagements across a variety of industry sectors

From executives to team members, Stephen has trained and coached at all levels His expertise spans Enterprise Risk Management, Lean methods and tools, Six Sigma methodologies (process improvement and new product development), Rapid Improvement events, Voice of the Customer(VOC) and Change Management.

A creative, energetic and collaborative thinker, Stephen sees himself as a bridge for organizations, helping them go from where they are to where they want to be.