We all have and make goals. In this post, I shared how creative visualization can help picture the future with goals already achieved. Once there is a goal in mind, and we’ve visualized the target being reached, it is time to start setting up the habit systems needed to make those goals a reality.
Goals represent an endpoint where our ideas have been realized. We shout, “I’ve done it!” But how did I do it? Goals aren’t just achieved by chance, so we must establish a habit system to make those goals achievable.
Think of the path to goal achievement like taking a road trip. We start with choosing a destination, then planning, checking the map, arranging for hotel stays, and plan for sightseeing opportunities on the way. Once we set off on our journey, we do or best to stick to the plan, but life happens, and we may get off schedule due to obstacles, fatigue, spontaneous side trips, car sickness, and so on. The end goal is still the same, so we adjust, align, and carry on towards that goal.
If we had not made our plan and set a schedule, we would have no idea where we were on our goal achievement schedule. Because we made a plan and stuck to as best as we could and allowed flexibility for the occasional detour or unexpected diversion, we are still able to see the path to our goal. So, to achieve goals, we need to make a plan, devise the habit system we will use, and then set the plan into action. Like the road trip analogy, we also need to be willing to accept and adjust our system when we find ourselves off course.
Imagine you are experiencing an artist block and know you need to get back into the studio. When starting a new habit system, it is helpful to have an idea of how humans generally adopt new (desired or undesired) habits. According to Charles Duhigg in The Power of Habit, all habits follow the Habit Loop of Cue, Routine, Reward.
Cue: The initial signal that something is wanted or needed
Routine: The actions are taken to answer and satisfy the cue
Reward: The desired outcome of completing the routine
A common, relatable, example of a habit is exercising. Suppose that every morning, after breakfast, you want to go for a walk around the block, and afterward, you’ll take a hot shower and dress for the day.
Duhigg discusses the massive power craving plays in the habit loop and is necessary for habit formation success. In another great book on habit system formulation, Atomic Habits, author James Clear adds cravings to the loop diagram.
Clear’s habit loop illustrates how the cue triggers a craving. The craving drives a response. The response leads to the reward and the craving being satisfied. As this loop is repeated, the reward will be continuously tied to the cue.
In the post-breakfast example, we could add the following:
Soon finishing breakfast and taking a walk will be associated with the positive reward of a refreshing hot shower!
Clear advises that to make a new habit stick, we need to do what we can to make it obvious, attractive, easy, and satisfying. Here is a way we can make the breakfast/shower habit loop obvious, attractive, easy, and satisfying:
An essential part of establishing a new habit system is to start slow and small and build up to the fully adopted habit routine. An example that is often used is starting a new jogging habit, Here is an example of a small, slow, and hopefully a stress-free way to start this new habit:
Day one: Put on your jogging shoes.
Day two: Put on your shoes and go outside.
Day three: put on your shoes, go out, and stretch.
Day four: Put on your shoes, go outside, stretch, and walk to the end of your walkway.
Keep moving, little by little, until you reach the jogging goal you’ve set for yourself. In time that goal may grow into a larger objective (like running a marathon).
Here is an example of how this might play out for establishing an art-making habit:
Imagine you have the big goal of working on a series of paintings (let’s say five pictures) based on colors found in flora and fauna of the Southern California deserts. You want to have the paintings done and ready to sell in four months. You have a goal, a theme, and a time frame. Awesome! Now What? How do you start with conviction?
Here is a way we can start your new habit:
You commit to starting the studio habit by promising yourself you will dedicate 10 minutes, of focused work, every day for the first week of the project. You will devote these 10 minutes of your day immediately after breakfast (cue). You will start at square one with some sketchbook work (routine).
Keep the sketchbook and days materials in a place where they cannot be overlooked (Someplace conspicuous) like on top of the dish you will use for breakfast or in the refrigerator by the orange juice. This cue will help drive the craving to do the work and then take the following actions:
That’s week one, a total of 70 minutes of studio time! While that might not seem like a lot, it is way more than zero minutes of art-making, i.e., it is a huge accomplishment! In weeks two and three and four, etc., the amount of time should gradually increase until you have a steady, daily studio routing for the project.
In summary, goals are necessary but should not be allowed to get in the way of daily practice. We need to be mindful and work ‘in the moment’ with a focus on where we are and what we are doing. Visualization can help us keep and strengthen the craving for the ultimate goal which will ensure we respond by taking the necessary steps toward the completed project.
