How To Guide For Achieving Any Goal
Marhaba!
To our non-Arabic speaking community members, that means “hello” in Arabic.
As many of you know, my wife Majd is Arab. After saying for too long that I would start learning Arabic, I’ve finally begun!
The approach I’m using is simple, science-based, and I am sure familiar to many of you - because it’s the same one I share with clients in group Sustainable High Performance workshops and in my 1-1 coaching.
I have seen this approach enable clients to set, make consistent progress towards and then achieve incredible, meaningful goals that change their lives.
If you’re struggling with consistency around your rituals, feeling dejected at being unable to make progress towards your goals or just feeling stuck, this approach might just help you too.
The framework:
Vision (long-term goal)
Strategic objective (12-month focus)
Tactical actions (daily/ weekly behaviours)
The key underlying principles:
Dream big
Set the bar low
Reduce friction
Never miss twice
The above in action:
The vision: By 2030, to be delivering Sustainable High Performance workshops in Arabic across the Middle East.
The 12-month strategic objective: By Ramadan 2026 (February) - which we plan to spend with Majd’s family in Ramallah - be able to hold a conversation with Majd’s family in Arabic.
The vision and goal are specific and time-bound, giving me a clear focus and a self-imposed deadline.
This approach is grounded in research by Emily Balcetis, a social psychologist at NYU. Her studies show that narrowing our focus with clear, time-bound goals enhances performance, reduces perceived effort, and encourages forward-thinking behaviour. In short: I’m less likely to procrastinate and put it off.
It is also very important that this goal is personally meaningful. I’m not learning Arabic to be able to show off at dinner parties - this is about deepening my connection with Majd’s family and culture, while expanding the reach of my coaching.
I am fuelled by intrinsic motivation and not chasing external rewards. That subtle difference is huge in amplifying my motivation and the sustainability of my pursuit.
Now for the tactical actions which are:
1 Duolingo lesson, 6 days a week
1 new Arabic word or phrase each day
This ties into the first two of the key principles, which are core to the Sustainable High Performance Approach: dream big and set the bar low.
Yes, the goal is ambitious, it’s wild and quite scary. And we need these challenging goals to stretch ourselves and get outside of our comfort zone.
At the same time, as the science shows and as I see time and time again in my coaching, the key to achieving any goal is consistency in execution of tactical actions. And the key to consistency in execution of tactical actions is in setting the bar low.
Each tactical action takes less than 2 minutes. The system is designed for the most tired, stressed, time-poor and de-motivated version of me (yes, we all have one!). That way, even on my worst days, I can keep the streak alive.
You might now be thinking: “But Patrick, can you really achieve that big vision with such small steps?”
Yes - because while the bar is low, I often exceed it. Some weekdays, I might do two lessons, or learn 10 phrases. On weekends, Majd and I might spend hours practicing, whether walking around the Isle of Wight or relaxing in St James’ Park.
But if I’d set the bar higher - say, 20 minutes on Duolingo and 10 phrases a day - I’d likely skip it on busy days. Skip once, skip again and then quickly momentum fades.
"Set the bar low" is a principle I learned from Stanford's DJ BJ Fogg, behavioural scientist and creator of the Tiny Habits Method.
Another of his key principles in making behaviour change that lasts: reduce friction.
Apps like Instagram (whose founder Mike Krieger was a student of Dr BJ Fogg’s at Stanford University) and Netflix are masters of this. Finish one reel, another starts. Watch an episode, the next one auto-loads.
It’s not accidental - these products are designed by behavioural scientists to tap into the vulnerabilities of the human psyche, by reducing resistance to increase engagement.
Earlier this year I was looking for Arabic classes to do on the weekends. But I had doubts: would I have enough time? What if we were away? Would it eat into the time I want to spend with family and friends?
There was too much friction. Instead I:
Downloaded Duolingo for on-the-go learning I can do from anywhere
Bought flashcards for Majd and I to write new words and phrases on each week - which I then carry with me to test myself whether on the tube, at the bus stop, walking to meetings or with my morning coffee (pictured above)
Has my success rate been 100%? No, I am not perfect - no one is. But I’d say I’m pretty close to 95%. Not because I am any better than the next man, but because I have a clear strategy that is science backed.
Now, when I do miss a day, I follow James Clear’s Atomic Habits rule which is the final key underlying principle: never miss twice. Miss one day, okay fine, we are only human. But I absolutely must not miss the next. Consistency and momentum are everything.
Now, back to you. If you've got a goal you're struggling to stay consistent with, I invite you to ask yourself:
Do I truly care about this goal? Don’t chase what others tell you to. Pick something you care about.
Do I have a clear, time-bound vision and shorter-term goal, as well as tactical actions? A big dream is meaningless without small, actionable steps.
Have I set the bar low enough? Low enough that you can stick to it even when you are at your worst.
Is there too much friction between me and the habit I want to build? Human brains are lazy by design, we automatically look for shortcuts and excuses to save energy. Remove any barriers that might be in the way.
With that, atamanna lak nihayat usbu‘ sa‘eeda!