The bigger your goal is, the more you might need to adjust your habits. Art Markman, professor of psychology and marketing at the University of Texas at Austin, called the motivational centers of the brain "go systems." It takes your goals and drives you to act, but it uses your habits as shortcuts to finishing tasks. Markman suggested making things happen with five steps.
1. Think about the process and frame the goal the right way 注重過程，設定正確目標
To achieve an abstract goal, you need to frame it with positive actions instead of the negative ones. If your goal is to lose weight, thinking "I shouldn't eat too much" is (1) bound to fail. Instead, changing what you do eat brings better results. Meanwhile, view your goal as an ongoing process, instead of a one-time thing, since the actions you take to achieve your goal are ongoing ones.
2. Put it in your calendar and be (A) specific 寫在行事曆上，而且要具體
Putting actions in your calendar as a reminder. It also helps you figure out what is standing in the way. Be specific about the time you are going to take the actions. "There's no 'twice a week' on your calendar–there's Mondays and Wednesdays from 4-5 p.m.," says Markman.
3. Figure out how you really spend your time and (2) factor in bad habits 搞清楚自己怎麼使用時間，一併考慮壞習慣
"Fake work" such as checking email can be one of your biggest obstacles. Try keeping track of how you spend your time for 14 days, so you realize when your habits are getting in the way. You may find yourself doing your best work in the morning, but you often lose mornings to checking emails or other trifles. Still, it's not easy to just break the habit of checking emails. The alternative is to let yourself (B) indulge it, but just for a short time. "Set a timer for 10 minutes and only check your email for that amount of time. Then set your timer for 60 minutes and work on your big project. You will have gotten the (C) distraction of your habit out of the way and accomplished an hour of deep work," says Fast Company.
For those who don't have the motivation to start the 60 minutes of a big project, just tell yourself to do it for 10 minutes and then you can stop. "Chances are" he says, "that after 10 minutes the flow and enjoyment of the activity takes over, and you'll just keep going."
In an article of Markman's, he also mentioned that "When you are the only one responsible for an action, though, you don't have other people to discuss your plans with. You also don't have social support for carrying out an action."
5. Structure your environment to help you reach your goals 打造有助達成目標的環境
Your home or work space should be set up to make what you want to accomplish easy, and what you don't want to accomplish hard. For example, if your goal is to start running, at least put your running shoes by the door.