I know a lot of you are good at coming up with doom scenarios (myself included!). And if you let this go on in your mind, it will bring up a lot of fear and uncertainty, often leading us to not take any steps toward the change we want to make. But you can also use these doom scenarios to your advantage.
Online, you might find advice to visualize how wonderful everything could be once you've reached the goal you want to achieve, imagining yourself being there and also thinking of all the reasons you want to reach this goal. And, of course, it's useful to think about why you're doing things, because it can be really powerful. Trying to reach goals that align with your values, or thinking about what it will bring you can be a strong motivator.
However, there’s a piece missing. Studies show that the chances you will succeed are much higher when you also think about all the obstacles you might encounter. This is where doom scenarios come in, because in your doom scenario, you can already foresee what possible obstacles might show up. However, you need a second step as well. Otherwise, thinking about these doom scenarios will only be fear and anxiety inducing.
The second step, then, is to make a plan for each of these obstacles. When you take these two steps, the chances that you will get started and continue working toward this difficult goal and succeed, are much higher.
So, let’s go through this process. You can use this process for work-related goals, but also for personal goals.
STEP ONE: Identify & write down possible obstacles
🌱 What are possible hurdles or obstacles that could get in the way of reaching this important goal?
🌱 What are situations, times, or places that could be roadblocks to your progress?
🌱 What thoughts are likely to show up that might pull you off track? (e.g., excuses or critical/anxious thoughts that tell you that you don’t have what it takes)
STEP TWO: Coming up with a plan.
🌱 Now, for each of these possible hurdles, come up with a plan. If X happens, I will do this. If Y happens, I will do that.
👉 Here’s an example of these two steps:
Let’s say you want to start your mornings with some exercise because you know it will actually help you start working with a fresh mind, and it will also help you take care of your body.
STEP 1 What are possible hurdles or obstacles that could get in the way of reaching this important goal?
- I overslept.
- I have to start work early.
What are situations, times, or places that could be roadblocks to your progress?
- Doing exercise when I’m staying in a hotel for work.
- During winter, because it’s harder to get out of bed since it’s still dark outside.
What thoughts are likely to show up that might pull you off track?
- "Oh, I’m so tired, so let’s just lay in bed for a little bit longer."
- "I don’t have time for this."
- "Do you really think 10 minutes of exercise will make a difference?"
STEP 2 Plan for the obstacles
If I oversleep, I will go for a lunch walk instead.
If I'm not staying at home, I will take my yoga mat or my running shoes.
If these thoughts show up, I will tell myself I can do these exercises even when these thoughts are present. So, I will thank my mind for its concern and decide to do the exercise anyway.
👉 Are you going to experiment with these two steps to turn your doom scenarios into helpful allies?
Want to learn more? Oettingen,G (2014) Rethinking Positive Thinking: Inside the New Science of Motivation