20 Questions
What is the benefit of writing down goals?
It makes them more real to our unconscious minds
Tracking progress against a written goal has a negative effect on achieving the goal.
False
What is the first step to making goals real?
Writing them down
Writing down goals forces you to _______________________ them.
clarify
What is the effect of following a desired behavior with a reinforcing stimulus?
It makes the behavior more likely to occur
Positive reinforcement only occurs through rewards.
False
Match the following goals with their associated reinforcement strategies:
Weight loss = Erasing completed tasks on a whiteboard Completing a task = Writing inspiring messages on a board Earning money = Filling a jar with "$100" papers
What is the purpose of placing a tracking chart in a visible location?
To make the goal more tangible and increase the likelihood of achieving it
When you write down an inspiring message for yourself, it _______________________ you.
encourages
What is the ultimate key to achieving goals, according to the passage?
Attaching positive feelings to desired actions
What is the suggested way to reward and reinforce yourself when paying down a large debt?
Rewarding yourself for every $100 paid
Focusing on punishments and negative emotions can lead to sustainable changes.
False
What is the purpose of tracking your progress?
To find satisfaction and encouragement in the journey towards achieving your goals
Make sure you can see how you are getting closer and closer to your goal by ______________ your written goals or progress charts.
hanging
Match the following strategies with their benefits:
Rewarding yourself for every $100 paid = Motivates and encourages progress Focusing on punishments and negative emotions = Suppresses behavior in the short term Tracking your progress = Provides satisfaction and encouragement Shaming yourself = Leads to unsustainable changes
What is the recommended approach to achieving your goals?
Make the process enjoyable and meaningful
You should only focus on the end result when trying to achieve your goals.
False
What should you do when you've made progress towards your goal?
Pat yourself on the back and acknowledge your progress
Tell yourself out loud, “I’m getting closer every day to my ______________.”
goal
Why should you make your goals clear, simple, and workable?
So you can make sustainable changes and stay motivated
Study Notes
Goal Setting and Progress Tracking
- Writing down goals makes them more real and achievable, as it forces clarification and concrete words.
- Written goals are a form of positive reinforcement, making desired behaviors more likely to occur.
- Tracking progress against written goals makes achievements more tangible and enjoyable, creating positive associations with desired actions.
Reinforcement Techniques
- Marking progress has the same effect as a reward, making desired behaviors more likely to occur.
- Attaching positive feelings to desired actions increases the likelihood of repeating those actions.
- Examples of reinforcement techniques include:
- Posting inspiring messages or goals prominently to encourage and motivate.
- Using a whiteboard to track weekly goals and tasks, visually displaying progress and outstanding tasks.
- Using a jar filled with papers representing debt, manually removing and destroying them as progress is made.
Sustainable Change
- Focus on making the goal-achieving process enjoyable and meaningful to ensure sustainable changes.
- Punishments and negative emotions can control behavior, but positive reinforcement leads to more lasting changes.
- Celebrate progress and accomplishments, and allow yourself to feel good about your achievements.
This quiz is about the importance of writing down goals and tracking progress to achieve them. It discusses how written goals become more real to our unconscious minds and are more likely to be achieved.
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