59 Seconds: Think a Little, Change a Lot by Richard Wiseman Read Free Book Online

be better once they achieved their aim. In contrast, unsuccessful participants tended to focus on how failure to change would result in having to endure the negative aspects of their current situation. For example, when asked to list the benefits of getting a new job, successful participants might reflect on finding more fulfilling and better-paid employment, whereas their unsuccessful counterparts might focus on a failure leaving them trapped and unhappy. When looking at weight loss, successful participants might remark on how good they will look and feel when they drop a dress size, whereas unsuccessful participants might talk about how not losing weight will mean continued unhappiness about their appearance. While the former technique encourages participants to look forward to a more positive future, the latter demotivates by fixating on unsatisfactory events and experiences.
    Fourth, there was the issue of reward. As part of their planning, successful participants ensured that each of their sub-goals had a reward attached to it. Often it was something small, and it never conflicted with the major goal itself (no going on a binge of chocolate bars to celebrate a week ofhealthy eating), but nevertheless it gave them something to look forward to and provided a sense of achievement.
    Finally, successful participants also tended to make their plans, progress, benefits, and rewards as concrete as possible by expressing them in writing. Many people kept a handwritten journal, some used a computer, and a few even covered their fridge or bulletin board with graphs or pictures. Either way, the act of writing, typing, or drawing significantly boosted their chances of success.
    IN 59 SECONDS
    To achieve your aims and ambitions, there are four key techniques that will help you succeed: having the right kind of plan, telling your friends and family, focusing on the benefits, and rewarding yourself each step of the way. To help you incorporate these techniques into your life, I have created a unique motivational journal that can be used when you are attempting any form of change.
    1. What is your overall goal?
    My overall goal is to …
    2. Creating a step-by-step plan
    Break your overall goal into a maximum of five smaller steps. Each step should be associated with a goal that is concrete, measurable, realistic, and time-based. Think about how you will achieve each step and the reward that you will give yourself when you do. The rewards can be anything you like, perhaps ice cream, new shoes or clothes, the latest high-tech gadget, a book, dinner out, or a massage. For each of the five sub-goals, complete the following statements in writing.
    STEP 1
    My first sub-goal is to…
    I believe that I can achieve this goal because …
    To achieve this sub-goal, I will …
    This will be achieved by the following date:
    My reward for achieving this will be …
    STEP 2
    My second sub-goal is to …
    I believe that I can achieve this goal because …
    To achieve this sub-goal, I will …
    This will be achieved by the following date:
    My reward for achieving this will be …
    STEP 3
    My third sub-goal is to …
    I believe that I can achieve this goal because …
    To achieve this sub-goal, I will …
    This will be achieved by the following date:
    My reward for achieving this will be …
    STEP 4
    My fourth sub-goal is to …
    I believe that I can achieve this goal because …
    To achieve this sub-goal, I will …
    This will be achieved by the following date:
    My reward for achieving this will be …
    STEP 5
    My fifth sub-goal is to …
    I believe that I can achieve this goal because …
    To achieve this sub-goal, I will …
    This will be achieved by the following date:
    My reward for achieving this will be …
    3. What are the benefits of achieving your overall goal?
    List three important benefits, focusing on how much better life will be for you and those around you. Focus on enjoying the benefits associated with your desired future rather than