Goals Revised: Love the Effort, Not Just Results

When setting goals, we naturally fixate on the potential rewards - higher pay, recognition, a promotion, reaching the top of the mountain, and so on. But recent research finds that focusing too much on extrinsic rewards versus intrinsic drive causes people to underestimate the required effort. Once we get started, all of a sudden things seem harder than we thought, causing motivation to flounder as the reward seems increasingly distant.

How can we prevent this all-too-typical motivational letdown? Here are 5 strategies to help make the Effort the Reward so you can consistently reach your goals with less stress, steadier progress and faster than ever!

1. Set Process-Based Milestones

   Break your goal into incremental milestones based on completing key processes versus external rewards. Setting a milestone like "Complete research phase" feels motivating, but in reality, setting a goal of “Work 2 hours each morning on the research phase” will generate a steadier stream of compounding effort.
   

2. Reframe Tasks as Passion Projects

   Viewing tasks as passion projects rather than chores makes effort energizing. Approach each step thinking "I get to do this" rather than "I have to do this". This simple reframing of the effort required brings surprising energy to even the most mundane aspects of your goal achievement process.
   

3. Track Quantitative Process Indicators

   Metrics like work sessions completed or skills gained versus time remaining shift focus to progress being made. Effort-related numbers provide motivating evidence of steady advancement. Even a simple “streak” calendar can help drive a focus on the process rather than obsessing on specific outcomes.
   

4. Create Encouraging Accountability

   Share your process with others for encouragement and accountability. Their support of your process steps makes the effort feel more rewarding and helps to build a enforcing loop of positive feedback and encouragement focused on the work itself. Note to parents - “I see you’re working hard” is always better feedback to your kids than “You’re so smart”. The former focuses on effort and growth, while the latter reinforces a fixed mindset based on external motivation.
   

5. Celebrate Small Efforts

   Look at each effort based milestone as its own intrinsic win. Recognize daily effort with simple checklists or with token rewards. Be sure to alternate your extrinsic rewards so that you don’t get caught up in external dopamine rewards.

Adopting these effort focused strategies helps to develop a growth mindset where consistent effort steadily and predictably brings you closer to your goal. With less fixation on the external reward, you start to gain fulfillment from the sustained effort itself - out of which compounding progress will inevitably flow. Less stress, steadier progress, faster results! Let effort milestones themselves become sources of inspiration that re-energize you during difficult stretches. By staying focused on the specific effort required right now, the future outcome will unfold before you know it. The Effort is the Reward!