The power of memory is elusive. It is difficult to quantify, yet it is undeniable that memories are often times what we yearn to create. The goals you set are also almost always tied to creating memories, or at least they should be, as the power of memory can help you maintain your motivation.

​Salient vs. Gist Memory

Consider the difference of setting a goal to run the Boston Marathon verses the more general goal to lose ten pounds.

By Dr. Bobby Hoffman

Companies often devote massive resources toward employee education under the assumption that enhancing employee skill sets is beneficial for both the individual and the organization. The corporate investment in employee development is based on the company’s expectation of enhanced skill sets, increased productivity, and a positive relationship between training hours and profitability.
However, training employees comes with a price. One intangible cost is worker negativity and lack of enthusiasm toward training participation. Post-training repercussions include complaints about time away from work and the perception that little personal gain resulted from the developmental experience.

Here are four research-supported strategies that enhance training motivation:

With driverless cars on the horizon there is renewed interest in a classic ethical dilemma, the trolley problem. What decision would you make?
​
You spot a trolley barreling down the track towards five workers. There is a lever you can pull to switch the trolley over to another track, but there is a worker on this track as well. You quickly assess and other than the lever, there are no other feasible options. It is either one life or five lives. Do you pull the lever? 

Whether you or someone you know is headed back to school or you have set a goal that involves learning, like speaking a foreign language, there is a wide range of strategies you can use that will help you to learn more efficiently, maximizing your time and effort. In this article I want to share with you 7 of these strategies, backed up by scientific evidence.

​Strategy One: Spaced (Distributed) Practice
You can boost your ability to retain information by scheduling several small study sessions, spacing them out over time. This has proven more effective than the age-old practice of “cramming.”
 
To get the most out of spaced practice, make study sessions shorter and give yourself plenty of time between sessions. Instead of a single five (5) hour marathon session, break it down into one (1) hour sessions that take place over several days or a week. If you are studying multiple subjects, break it up so that you are rotating between subjects.
 
The reason spaced practice is so effective is that it helps you to focus on the more important concepts, prompts the need to recall from previous sessions, and limits the time available to become distracted by irrelevant material.   
 
The most challenging aspect of spaced practice is having the discipline to create a schedule and then following through. If you find it difficult to stick to your schedule, consider adjusting the frequency or take a look at your overall workload.

​
Strategy Two: Concrete Examples
Learning has proven more effective when a person learns in context, being able to visualize how they can apply what they are studying in the real world. This can be more or less difficult dependent on the extent to which a person can attach what they are learning to a concrete example.
 
There are primarily three ways to take learning from the abstract to the applied:

1. Hands On Application: an example is learning abstract concepts in electrical engineering and then using those concepts to build a small robot. This provides a concrete way to get involved and apply what you are learning.
2. Case Studies: the next best thing is to use a case study. For example, you may learn in military history the tactic of a pincer movement. Using an actual event, such as the battle of Cannae in 216 B.C. ties the abstract strategy into a concrete example. 
3. Simulations: the use of simulations to help people learn is nothing new, but with advances in technology the ability to simulate ever-increasing levels of complexity has grown at an astounding rate. Simulations are best used when either it is too dangerous or the resources are unavailable to provide concrete examples that are hands on. For instance, learning how to put out a fire at a nuclear power plant is too dangerous, leaving it up to simulation. Or, when trying to learn a foreign language it is common to simulate or rehearse common situations, such as going to a restaurant or taking a ride in a taxi. 

Regardless of how you connect what you are learning to a real world application, the thing to remember is to try and attach it to a concrete example. Getting people involved by providing a concrete example helps both in understanding and retrieval of the material.
 
“Tell me and I forget. Teach me and I remember. Involve me and I learn.” – Benjamin Franklin

Strategy Four: Elaboration
This strategy asks how or why something works in a certain way. From the original question you begin to dig deeper, searching for additional resources and materials that can help provide answers. The process of elaborating helps you build a better understanding.
 
When using elaboration it can help to compare and contrast opposing ideas. You may want to seek out opinions and have discussions with friends or colleagues. In a technology rich environment you can use the Internet to access previous research on the subject.
 
When using elaboration, there are at least two things to keep in mind:

1. Not all sources of information are equal. This is both good and bad. The good is that it helps develop critical thinking skills as you try to elaborate, finding the information that is higher quality and best helps to answer the question. The bad is that you can end up using low quality or inaccurate information. 
2. It can be easy to get off topic. While open-ended elaboration can be fun, the goal of the learning strategy is to help build your understanding of a specific topic or idea. When using elaboration, make sure to connect information back to the original question.   

Strategy Five: Interleaving
This strategy works great in conjunction with spaced practice. Interleaving is the intentional switching and rearranging of topics during a study session. Study one topic or subject for a short period of time and then switch.
 
Interleaving is best used when topics have some crossover or similarities. For instance, when studying to learn a foreign language you may (a) read a short story, (b) memorize new vocabulary, (c) practice conjugating verbs, (d) have a practice conversation, etc. In a study session you may want to split up a long session into a,b,c, then d,c,a, then b,d,a. By mixing up the topics and switching periodically it will help you to make connections between the material and gain a better overall understanding.  
 
Be careful not switch between topics too often. A good rule of thumb is to spend at least 45 minutes, but it really depends on what you are trying to learn.
 
Interleaving can also be used with subjects that have limited crossover, such as studying biology and then economics. While making connections between diverse subjects is not likely, switching gears can help promote critical thinking skills.

​Strategy Six: Retrieval Practice
This is a great strategy to begin a study session, by first reviewing any previous material. In Robert Gagne’s, 9 events of instruction, stimulating the recall of prior material is an important aspect of helping to learn new material.
 
The best way to use retrieval practice is to leave all of your books and materials from a previous study session closed. Take out a pen and paper and either create a list or draw as much as you can remember. For instance if you are studying anatomy you might be able to draw a body and place organs in roughly the correct locations, even if the names of the organs escape your memory.
 
Another way to practice retrieval is by using flashcards or quizzes. Dependent on what you are trying to learn the material may already come with some pre-made tests. If you are studying with a friend, you can take a few minutes to quiz each other on the main concepts or ideas.

​Strategy Seven: Gamification  
The last strategy you can use to help improve your learning is called gamification. This is where you take the material you want to learn and use different techniques to turn the lessons into a form of game. This can be combined with other learning strategies to help boost motivation. For instance, if you have decided to use retrieval practice, instead of a simple quiz, you might decide to create a home version of the popular television game show, “Jeopardy”.
 
More advanced forms of gamification use the learning objectives and materials to provide various incentives, such as leveling up, badges, unlocking rewards or in some cases imposing some form of penalty.
 
Gamification taps into the affective components of learning. A person can become more motivated to learn if they feel a sense of accomplishment as they level up. Conversely, some types of gamification harnesses loss aversion, the psychological fear of losing a reward previously gained.
 
There is a balance when using this strategy to make sure you are not too distracted by the game, in lieu of actually learning the content. I remember playing Oregon Trail, a game designed to teach about settlers crossing the American West. One aspect of the game allowed for hunting, which became a distraction over learning concepts more central to that time in U.S. history.

​Summary
Whenever you set a goal that involves learning, consider using strategies that can help you maximize your effort. There is no reason for you to pursue any serious goal without taking some time to develop a solid plan to help you achieve your goal in less time or using fewer resources.   
 
I want to take a moment to credit learningscientists.org for this article. Six of the seven strategies discussed in this article have free posters that you can download here, for free.
 
References  
Benjamin, A. S., & Tullis, J. (2010). What makes distributed practice effective? Cognitive Psychology, 61, 228-247.
 
Mayer, R. E., & Anderson, R. B. (1992). The instructive animation: Helping students build connections between words and pictures in multimedia learning. Journal of Educational Psychology, 4, 444-452.
 
McDaniel, M. A., & Donnelly, C. M. (1996). Learning with analogy and elaborative interrogation. Journal of Educational Psychology, 88, 508-519.
 
Rawson, K. A., Thomas, R. C., & Jacoby, L. L. (2014). The power of examples: Illustrative examples enhance conceptual learning of declarative concepts. Educational Psychology Review, 27, 483-504.
 
Roediger, H. L., Putnam, A. L., & Smith, M. A. (2011). Ten benefits of testing and their applications to educational practice. In J. Mestre & B. Ross (Eds.), Psychology of learning and motivation: Cognition in education, (pp. 1-36). Oxford: Elsevier.
 
Rohrer, D. (2012). Interleaving helps students distinguish among similar concepts. Educational Psychology Review, 24, 355-367.
 
Wong, B. Y. L. (1985). Self-questioning instructional research: A review. Review of Educational Research, 55, 227-268.

​-1- How do you align your goals to your vision? Sometimes I usually go ahead and write a bunch of goals to achieve, however you mentioned that our goals should be aligned with our vision, hence my question. On this note, does it mean that before any goal setting, a vision must be in place?
 
I hate to say a vision “must” be in place, but I do think without a vision it is almost impossible to take action. Generally speaking, goals are middlemen between a vision and actions, i.e. vision -> goals -> actions.
 
The sport of golf can be used as a good analogy.
 
My big vision is standing on the 18th green at the Masters having just sunk my last shot. The crowd goes wild. Not only did I win the tournament, I just broke the course record!
 
The above paragraph is a vision, a mental picture of some end state or outcome that I want to achieve. It doesn’t matter necessarily how far fetched the vision, rather the extent to which I can see clearly what it is I a want to obtain.
 
To make my vision a reality, I could just take action. Remember, goals are the middlemen. I don’t really need to set any formal goals. I could just grab my clubs and head to the first tee box. But, does that give me the best chance of success? If I want to improve my chances, I set goals. I look at the course and develop a strategy for each hole. I create an action plan, not only for the course, but to help me prepare leading up to the tournament. Based on the action plan I can establish a specific, but challenging goal to score five (5) under par. If the course has a lot of sand traps, I set additional goals, for instance, a goal that focuses on striking golf balls from hazards.
 
Now imagine it is the first day of the tournament and a thick fog rolls over the course. Imagine you have not set any goals. You are standing on a tee box, but can’t see more than ten feet. You lack vision. While you may know that your immediate goal is to drive your ball toward the flag and get the ball in the cup in as few strokes as possible, it will be much more difficult than on a clear day. Without vision, you can still set a goal, you can still take action, but imagine how much more difficult it will be to achieve. Clarity of vision helps.  
 
Aligning my goals to my vision.
 
Remember that in the SMART format, I use ‘R’ as relevant. You can think of relevant as the component of SMART that checks to ensure your goals are in alignment.
 
In my big vision there is a roaring crowd as I sink my final shot to win the Masters. I have three-months to get ready. I set my goal to shoot 5 under par each round of the tournament. My goal is specific and time bound. In support of this larger goal, I create sub-goals or milestones. With each goal or action I can ask myself if it will help me, if it will support me, and if it is relevant to turning my vision into reality. If the answer is yes, then it is aligned, it is relevant to my vision. If the answer is no, then it is not in alignment.
 
For example, which of these goals and/or actions are aligned and which are not?
 
Within one week (time bound);
-a-  Land 300 balls within 5 feet of the flag from 150 yards.
-b-  Memorize 20 new words in Spanish.
-c-  Sink 500 putts from 10 feet.
-d-  Play 2 practice rounds.
-e-  Call Nike to see if they will sponsor me in the tournament.
 
Clearly, memorizing 20 new words in Spanish is not relevant to achieving my vision of winning the Masters. If I have another vision I am working toward, it still might make it on my to-do-list for the week, but it is not relevant or aligned with my vision to win the Masters.
 
Call Nike? I think the degree to which that action is relevant or aligned with my vision of winning the Masters can be debated, but I would argue it would be much less relevant than the other goals/actions related to actually practicing golf. This is why in the course in the lecture on ‘Relevant’ I discuss the value/effort matrix. While asking the question on whether an individual action or goal is or is not relevant can be useful, when you have a number of goals it can also help if you try to prioritize which ones are most relevant. 

When using the matrix, remember that any goal that challenges you will hopefully require a decent degree of effort. Therefore, it is a process of evaluating the relative effort between available goals or actions and the corresponding value in moving you closer to your vision. It is not about evaluation of any one goal or action, independent of the others.
 
I hope the above answers, (1) if you must have a vision before setting a goal and, (2) how you help to ensure your goals are aligned with your vision.
 
2. Sometimes I just brainstormed a bunch of to-do list based on what I want to achieve during the day, I would like to know the difference between a to-do list and a goal and how can I have my mind set onto differentiating them. Because I am sure there is a difference between them.
 
Yes, there is a difference between a formal, structured goal and a to-do-list. It can be confusing at times. A structured goal is a specific outcome that can be measured and is time bound, such as to score 5 below par within 3 months. This is not the same as a generic task to play a round of golf with Bob.
 
A task is written down without taking the time to consider the degree to which it is specific, measurable, relevant, or time bound. While by chance a task might meet some of the criteria of the SMART format, this happenstance does not then make it a formal goal. Playing golf with Bob is just on your to-do-list and is not a formal goal you are trying to achieve.
 
How I organize my to-do-list.
 
While it is semantics, I call my to-do-list my “Action Items”. This makes it clear to me that the list is focused on my actions, specifically the very next actions I need to take. What next actions do I typically have on my list? Those actions that are either aligned with my goals, or actions related to routine logistics or other commitments, e.g. “Get a haircut”, or “Buy Jessica a gift”.
 
Periodically I review my action items using the 80/20 rule. Ideally, I want no more than 20% of my items to be routine logistics or other commitments and 80% to align with my goals. If I find my list way out of balance, it lets me know I am losing focus, that I am allowing myself to become distracted and making too many commitments that are not goal oriented.
 
As for brainstorming my to-do-list, I have a routine that I have been following for several years that I call, “Planning Sunday”. Having used this routine for so long, it now only takes around 30 minutes, no longer than an hour. Planning Sunday involves reviewing my action items from the previous week and updating my progress on my goals, enjoying any successes and celebrating my failures.
 
As part of this process, I establish my action items for the upcoming week. After I have my action items listed for my formal goals, then I conduct a mini brain dump. I think of any items I may have forgotten, I list items related to routine logistics and then I write down any thoughts until my mind is clear. The brain dump includes writing down any notes or ideas that I don’t want to forget, regardless of how relevant.
 
My final step is to go back over my action items for the week and ask myself if I have fallen victim to the planning fallacy. Basically, I ask myself if I can accomplish the action items I have listed? When I feel positive about my list, I’m ready to take on the week. When Monday comes, I focus on the list and checking off each action item. During the week I am typically not focused on my vision or goals, rather I am primarily focused on execution of individual items.
 
For me personally, I do not believe brainstorming each day to determine what I want to achieve that day would work for me. It is too short a cycle. For some, daily planning may serve them well, while others may find reorganizing their mind once a month more helpful. For me, once a week using planning Sundays seems to work out best. 

The end product is a to-do-list that looks something like the above. I use Microsoft OneNote, but there are plenty of comparable programs. I also include a place for me to take notes throughout the week.
 
Note that “Learn Spanish” or “Fitness” are just headings that serve as reminders of the current goal. To go to my goals written using SMART, OneNote allows me to insert links to other pages. Clicking on “Learn Spanish” takes me to a full description of the goal where I can log my progress or make adjustments.       
 
3. Now based on the course, one has to be specific when setting goals, yet a vision must be the driving force behind the setting of goals. Could you please elaborate on that and if that sentence of mine is correct based on the course you gave.
 
Hopefully the response to the first question also helps to answer this final question. I don’t want to say a vision “must” be the driving force, but it certainly does help. The more clear and precise a vision, the easier I think you will find it to establish specific goals. It is much more difficult to fly blind.
 
Remember, a goal is a middleman between vision and actions. The course is about using SMART as a model to help provide structure, to help bridge the gap between what you can envision and the actions you will need to take to get there. It is not that you can’t envision yourself standing at the top of a mountain and then just start hiking, but if you want to give yourself a higher chance of success, a higher chance of actually reaching the top, then it is a good idea to establish some goals in support of your vision.
 
Remember: Vision -> goals -> actions
 
Let me know your thoughts. How do you organize your to-do-list?

To organize a to-do-list, one tool that you can use is the 4 D's. For every item on the list, you are either going to do it, delegate it, delay it, or dump it. While this might seem rather straight forward, there are few tricks to getting the most out of the method.

Create a Comprehensive List
The first thing you want to do before organizing your to-do-list is to make sure you have a complete list. The list should include individual tasks, but can also include any projects or ideas you have floating around in your head. This process of creating an exhaustive list helps clear your mind, reducing cognitive fatigue. In fact, researchers E.J. Masicampo and Roy Baumeister discovered that similar to the Zeigarnik Effect, organizing your list actually helps free up cognitive resources, allowing you to be more productive and focused.

After you have a comprehensive list, it is time to clean it up. To do this, create three columns with the labels "Do", "Delegate", and "Delay".

Delegate or Outsource
Now you want to go through and decide on any items you can delegate. This includes items you can outsource. In the digital world this includes cost effective solutions like upwork.com, fiverr.com and Amazon's mechanical turk.

Do 
Once you have figured out the items you want to delegate, go back over the list and pick the items you believe are your high priority items that you want to accomplish within the next seven (7) days. If this is your first time using the process you will want to pick a start or end of your week, such as using Sunday or Monday.

Delay
Next you want to look for any items you can schedule to do later. Put those under the delay column. This may include recurring items, such as birthdays or filing taxes. It can also include items you wrote down that need to be structured, that need to be planned and broken down into smaller tasks. For example, you may want to publish a book or take a vacation. These are not tasks you normally accomplish in 7 days, requiring you schedule a time when you will assess the item and determine next steps.

Dump or Archive 
At this point, the only items remaining on your list are those that did not fit under the first three columns. These are items that you need to dump. Before the digital age, to dump it meant to literally toss those items into the waste basket or if you felt you might want to save them for later you placed them in a manila folder in a metal filing cabinet. Today you can think of dumping it more as a digital dump with the option to either delete the item or you can archive your ideas electronically. Personally, I have an archive folder that is searchable. This allows you to retain your ideas or notes in a safe location while keeping your mind decluttered, allowing you to focus on your high priority items.

Finalizing Your List 
With all items accounted for, the last step is to turn your to-do-list into a working document. Besides all of the "do" items you already listed, you want to add the task of scheduling any delays. This guarantees that over the next 7 days you will open up your calendar and set dates and times when the delays will turn into do items. Also, create a task to resolve those items you are going to delegate. In some cases it is a 5 minute phone call, but for some items you may want to actually schedule a meeting with whomever you will be putting in charge of the item.

Last, either below or off to the side of your to-do-list, keep some space available to take notes. This will allow you to quickly jot down any new ideas or tasks, allowing you to keep your mind decluttered throughout the week. Then, revisit the 4D process at the end of your week, cleaning up your notes by once again deciding to either do it, delegate it, delay it or dump it. ​

Can repeated exposure to your name make people like you more? The answer is a resounding yes…well almost a resounding yes. Studies on what has come to be known as the 'mere-exposure effect' or the familiarity principle have demonstrated a strong relationship between frequency of exposure and likeability. 

THE SCIENCE
In 1968, one experiment exposed participants to a series of Chinese characters, presenting some a single time or up to twenty-five times. The more they were exposed to a particular character, the more they associated the character as having a positive meaning. A key aspect of the study was that participants were not consciously aware of the difference in frequency. Since the 1968 study, over 200 additional studies have been conducted that have verified that from sounds to smells, from tastes, to faces to shapes, typically…familiarity breeds likeability.

Notice I said typically breeds likeability. In a 2009 study, it was demonstrated that when perception is already negative, then repeated exposure only serves to reinforce that negativity. In the study, British participants believed they were evaluating how much British people liked French names and vice versa. In one condition they were informed French students had been fair in their ratings and in a second condition were informed that French students had been rating British names as less appealing. The fact is, the French students didn't really even exist.

In the first condition, were students thought the French had been fair the mere exposure effect stayed true to form, the more times a name was repeated, the more participants liked the name. But, in the negative condition, the more times a French name was presented, the more they disliked that particular name.

APPLICATION
For years advertisers have used the mere exposure effect to breed likeability of their product or brand. Instead of spending money across a broad audience, having every person see an ad only once, they buy ads that will be repeated again and again only on certain channels or at specific times as to reach a narrow audience repeatedly. They penetrate the market by being that squeaky wheel you can't ignore.

To use the mere exposure effect in your life, consider the following:

1. Periodically post to social media and make a few comments. Even giving a "like" can benefit. 
2. Leverage birthdays and holidays to stay in touch. These provide the perfect reason to reach out to your contacts a minimum of twice each year. 
3. Want a promotion or to be looked upon more favorably by colleagues? Participate in activities or groups where your personal brand will be visible such as corporate activities, committees, etc. 
4. Focus on your audience. Like advertisers, know your audience and use your time and energy reinforcing existing relationships. For new relationships, always send a follow up message or note.  
5. Keep it positive, avoid the negative. Obviously try to make a great first impression and minimize any potential for negative references.