In this episode, Benji and Chris discuss New Year’s Resolutions and various tips and tricks you can use to stay oriented towards your goals 

• Benji and Chris discuss their thoughts on New year’s Resolutions and wether or not they have any (1:15)
• Common mistakes people make when setting goals(6:24) 
• The importance of setting a valuable goal (8:51)
• Tip #1: Break your goals into smaller parts so the magnitude of your goal doesn’t crush you (15:19)
• Tip #2: Follow the 85% rule to stay motivated as your pursuit your goals (17:29)
• Brief history the study of human psychological as it relates to goal setting and the acronyms that have been made over the years (19:45)
• Becoming aware of your bad habits first and an easy exercise you can do to see how much time you may be wasting throughout the day (23:32) 
• Tip #3: Make an obvious schedule to avoid procrastination and limit your ability to be dishonest with yourself (25:00)
• Tip #4: Change your environment and declutter so you’re not distracted by multiple things (27:56)
• Tip #5: Joining a group or community that holds you accountable (32:16)
• Focusing your eyes (or mind) on a more precise point makes you more likely to reach your destination (36:42)
• Tip #6: Fixate your eyes on a tiny object or spec for 30-60 seconds before starting something related to your goals (40:28)
• What is delayed discounting and how it messes up your ability to reach your goals (41:08) 
• Tip #7: Visualizing failure is a far better sustained motivator then visualizing success (44:29)
• Jordan Peterson’s written exercise for becoming a better version of you (46:39)
• Tip #8: Using the “anti-bet” to ensure you achieve your goal (48:38)
• Tip #9: Only set 1-2 main goals per year (51:15)
• Tip #10: Make your goal moderately difficult (53:02)
• Understanding dopamine and the dopamine reward-prediction error (55:42)
• Tip #11: Prioritize daily systems and micro-habits over measuring your progress towards your your macro goal (56:37)
• Tip #12: Have a positive perception as to why you are trying to achieve a given goal (58:56)
• Bonus Tip: Ways to increase dopamine (1:00:05)
• Compare yourself to who YOU were the day before (1:00:46)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! 
• The 85% Rule for Optimal Learning by Jonathan Cohen 
• Research showing rats will only wrestle with another rat if they have the ability to win 30% of the time
• Keeping the Goal in Sight: Testing the Influence of Narrowed Visual Attention on Physical Activity
• Millennials Save More For Retirement After Having Seen Digitally Rendered Photo of An Older Version of Themselves
• Video of older man using kettlebell exercises to lift his grandchild up so she can put on the Christmas star. Correction: Video made by DocMorris