BY DR. PANCHAJANYA PAUL, MD, FAPA*
Major achievements in art, science, music, literature, and sports require careful planning and extensive preparation. Many people set long-term goals or make New Year’s resolutions, but most don’t stick with them. With social media and short videos everywhere, it’s easy to get distracted. However, reaching big goals takes years of steady effort. Psychologist Anders Ericsson found that mastering any field requires roughly 10,000 hours of deliberate practice. It’s tough for anyone to stay committed for months or years. Here are ten science-backed tips to help you stay focused and reach your long-term goals.
Set SMART goals.
When you make a long-term goal, use the SMART framework: your goal should be specific, measurable, achievable, relevant, and time-bound. For example, becoming a doctor is a specific goal that takes years of study and passing several exams. Make your goal measurable so you can track your progress, such as monitoring your grades. It should also be realistic. If someone struggles in school and can’t pass high school, a medical career may not be the best fit, so they might consider trade or vocational training instead. Make sure your goal matches your objective, and set a clear deadline, since time and resources are limited.
Start with one step.
As Lao Tzu said, “The journey of a thousand miles begins with one step.” Many people dream of writing a novel, making a music album, or running a marathon, but never actually start. They wait for the perfect moment and keep putting it off. The best time to start was yesterday; the next best is now. The sooner you begin, the more time you have to reach your goals. Big projects can feel overwhelming, but breaking them into small, manageable steps makes them easier to handle. For example, the Manhattan Project and the Apollo Mission took years of teamwork and research. Landing a man on the Moon seemed impossible at first, but it happened because thousands of people worked together, one step at a time, until they succeeded.
Play to your natural strengths.
Everyone has their own strengths and weaknesses, often influenced by their genetics. Choose goals that match your natural strengths. For example, I’m an introvert who enjoys reading, deep conversations, and writing, which help me think clearly. Writing books and publishing research feels natural to me because they reflect my abilities. As a child, I excelled in school but not in sports. If I had tried to become a professional football player, it would not have suited me. As the Delphic inscription says, “Know thyself.” Select goals that fit your skills. Hard work can help you overcome challenges, but life is too short to always struggle. When I started medical school, my father wanted me to be a surgeon, but I preferred working with complex ideas over using a scalpel. With effort, I could have become an average surgeon, but by focusing on my strengths, I became one of Atlanta’s top psychiatrists.
Keep your goals to yourself.
Actions matter more than words. I once told everyone I was writing a book, but I spent more time talking about it than actually writing it. Eventually, I gave up. I realized that talking about my plans made me feel as though I had already achieved them, which reduced my motivation to do the real work. Our brains release dopamine when we talk about future achievements, however, this feeling fades and can make us less likely to follow through. Like all living things, we naturally seek pleasure and avoid pain. Dopamine, a neurotransmitter associated with pleasure and reward, motivates us to keep working hard. It makes consistent effort feel tolerable and helps us stay motivated. Talk is cheap, and cheap talk generates temporary satisfaction. After learning this lesson, I published two books on sleep and stress management and shared the news only after they were published.
Work in private.
With social media, it’s tempting to show everyone how hard you’re working, but most people care about results, not effort. Let your achievements speak for themselves. For example, in 1501, a large block of marble sat unused in Florence. Michelangelo, then relatively unknown at the time, took on the challenge. He built a shed around the marble and worked in private for three years. When he finished, the statue of David became one of the greatest sculptures ever made. By working privately, he remained focused and avoided distractions. Share your progress only with people who can genuinely help or provide constructive feedback. Keep your process private and let your final results shine.
Focus on quantity before quality.
When pursuing a major goal, don’t aim for perfection right away. Instead, engage in more work and practice. Quality improves throughout structured time and effort. Most crafts take years to master, and the early years are for learning and improving. At first, your work might not be great, but with consistent practice, your skills and quality will advance. For example, your first practice test scores may be low, but they typically improve as you learn. Making mistakes is part of the process, and the sooner you make them, the faster you’ll improve.
Find a partner.
The idea of the lone genius is popular, but it’s rare in real life. Humans are social creatures, and most lose motivation without external pressure. Having someone hold you accountable maintains healthy stress. Additionally, some goals are too large for one person to achieve alone. For many long-term goals, having a partner can make a significant difference. Authors rely on editors for feedback and positive reinforcement. Scientists often work in teams and share major awards for their discoveries. In medical school, I always studied with others, which helped me stay focused and accountable. For competitive exams such as the MCAT, LSAT, and USMLE, where a vast amount of coursework needs to be covered, having a study partner improves planning, maintains motivation, and boosts morale.
Stay positive.
No one succeeds alone. The people around us shape our mindset, so surround yourself with supportive family, friends, and mentors. Everyone needs at least one person who believes in them. For me, my father believed in my abilities even more than I did, and I worked hard to live up to his expectations. Beginners should avoid excessive negative criticism, which can be discouraging. Don’t compare yourself to the best initially. For example, if you want to become a faster runner but compare yourself to Usain Bolt, you may feel discouraged. Instead, focus on improving your own previous best performance. Coaches often protect new athletes from tough competition until they’re ready. Once you’ve reached a certain level, comparison with others can be beneficial for growth.
Take active rest.
When your brain is working on a problem, it keeps working on it unconsciously even when you rest. Take a day off and engage in different activity, using different parts of your brain. If your goal is to be an athlete, dancer, or gymnast, spend your rest day reading, writing, or enjoying fiction or poetry. If you’re a doctor, scientist, or writer who does mentally-demanding work all week, spend your rest day engaging in physical activity, such as walking in the woods, playing sports, jogging, swimming, or hiking. This helps your brain rest, so when you return to work, you’ll feel recharged and ready to tackle problems with new energy. The brain also connects ideas and continues learning subconsciously during rest. For example, Alexander Fleming returned from vacation to find a Petri dish of bacteria left uncovered. He noticed a lump of mold had grown, killing the surrounding bacteria. His rested and observant mind recognized the mold’s antibiotic properties, leading to the discovery of Penicillin, one of the greatest medical breakthroughs in history.
Cross the finish line.
Finish what you start. Some people find it hard to begin, while others struggle to finish. They worry about what others will think and delay sharing their work. That’s why having deadlines matter. Not every project needs to be perfect, and beyond a certain point, extra effort doesn’t make it better. I’ve worked with students who repeatedly postponed their exams because they didn’t feel ready, but waiting only made them more anxious and hurt their performance. I encouraged them to take the test, since delaying was hurting their performance. Here’s another story. In 1831, a young, unknown 22-year-old named Charles Darwin set out on a five-year voyage across South America. He observed the diverse plants and animals, and began wondering why species are different. Until then, people thought that God created each species separately. Darwin eventually developed a theory of evolution based on natural selection. However, he hesitated to publish his studies for 20 years and continued to gather more evidence. He wanted to be fully accurate, since his theory contradicted the idea of God’s creation described in the Bible. Then one day, he received a manuscript from an unknown traveler, Alfred Wallace, who had independently arrived at the same the idea about evolution. Charles Darwin, finally acted out of urgency and published his and Wallace’s work, giving him equal credit. If Wallace hadn’t reached out, Darwin’s discovery might have remained unpublished. Don’t let fear of perfectionism prevent you from finishing.
There is, however, a downside to becoming overly attached to a single goal. Life is complicated, and failing to reach one goal doesn’t mean everything is lost. Maintaining a work-life balance is also important. Many people reach their goals, but at the cost of their health and social life, and in the end, they end up lonely, old, and sick. Most people on their deathbed don’t regret missing work deadlines; many regret the time they missed with family and friends. Most goals don’t require perfectionism. Often, it’s better to stop, settle for 95-percent-complete work, and publish your findings. Many great masters, such as Leonardo Da Vinci, left much of their work unfinished. Sometimes chasing perfection can hinder creativity. Although sharing your goals too early can reduce motivation, sharing with the right people and getting good feedback can help you avoid mistakes. Finally, think about the process for reaching your goals and ensure the steps align with your values. I’ll end with a quote from Johann Goethe: “What you get by achieving your goals is not as important as what you become by achieving your goals.”
*Dr. Panchajanya ‘Panch’ Paul, MD, ABIHM, ABPN, FAPA, is an Emory-trained Child and Adult Psychiatrist, certified in Holistic Medicine, and author of Stress Rescue and Sleep Coaching. Take the first step toward better mental health and well-being. Call 678-851-3512 or email info@hpsych.org to schedule your appointment with Dr. Paul and start your health journey.
