So, you want to achieve your goals? Start by using your brain.

A recent study by Shackell and Standing of Bishop’s University has shown that “mental rehearsal” (a.k.a. “creative visualization”) is nearly as effective as physical practice in improving performance.

Here’s what the study did:

Thirty male university athletes, including football, basketball and rugby players, were randomly assigned to perform mental training of their hip flexor muscles, to use weight machines to physically exercise their hip flexors, or to form a control group which received neither mental nor physical training. The hip strength of each group was measured before and after training. Physical strength was increased by 24% through mental practice (p = .008). Strength was also increased through physical training, by 28%, but did not change significantly in the control condition.

This data indicates that you should not simply write your goals, but you should imagine yourself accomplishing them. Create as vivid a picture as you can in your mind, incorporating all of your senses (e.g., what will it feel like, look like, etc. once I accomplish my goal?), then re-live those images regularly so that even if you can’t work on a particular goal right now, you’ll actually make some progress toward accomplishing it by visualizing its achievement. Then, once you’re ready to work it, it will feel like old hat.