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 morethan 10."
• "I want to make at least 10 sales calls today, but not morethan 20."
• "I want to write at least 500 wo...

Another key to making long-term progress on your goals is measurement. The human mind loves to receive feedback. One of the most motivating things we can experience is evidence of our progress. This is why measurement is so critical for effective goal setting. By measuring your results, you get i...

Goals are useful for setting the direction. Systems are great for actually making progress. In fact, the primary benefit of having a goal is that it tells you what sort of system you need to put in place. However, the system itself is what actually achieved the results.

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:

Of course, defaults can be positive as well.

• If you keep a dumbbell next to your desk at work, then pumping out some quick curls is more likely to be the default decision.
• If you keep a water bottle with you throughout the day, then drinking water rather than soda is more likel...

The things we measure are the things we improve. It is only through numbers and clear tracking that we have any idea if we are getting better or worse. Here are a few of the measurable goals I've implemented:

The trick is to realize that counting, measuring, and tracking is not about the re...

Goal setting is everywhere in our world. We set goals for our careers, our health, and our lives in general. It seems modern society is always encouraging us to think about the next milestone. However, what we don't think about enough is the science and strategy of how to accomplish your goals. T...

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 morethan 10."
• "I want to make at least 10 sales calls today, but not morethan 20."
• "I want to write at least 500 wo...

Of course, defaults can be positive as well.

• If you keep a dumbbell next to your desk at work, then pumping out some quick curls is more likely to be the default decision.
• If you keep a water bottle with you throughout the day, then drinking water rather than soda is more likel...

Here are a few strategies I have found useful when trying to design better default decisions into my life:

Simplicity.It is hard to focus on the signal when you're constantly surrounded by noise. It is more difficult to eat healthy when your kitchen is filled with junk food...