Everyone who cannot stay consistent should set intermediate goals and rewards

Late at night, returning home after finishing overtime work.

Every day, I sit on the sofa and scroll through my smartphone while sighing.

Thinking, "I can't go on like this," or "I have to change something."

Yet, I find it hard to take that first step.

Do you have any experience with days like that?

The dilemma of days where you cannot stay consistent

I am 52 years old.

I work as a member of a web production company.

Every year, at the beginning of the year, I set goals with enthusiasm.

"This year, I will update my note every day and get used to writing," "I will wake up at 4 AM every morning to go for a walk," "I will get the Registered Information Security Specialist certification."

But in the end, I make excuses like fatigue from the commuter train, working overtime until late at night, or working on holidays, and everything ends up being a flash in the pan.

Why can't we stay consistent? The scientific basis

Actually, the reason we cannot stay consistent is not because we "lack motivation."

There is a scientific reason for it.

In our brains, a neurotransmitter called "dopamine" is secreted when we achieve a sense of accomplishment.

This dopamine is the source of the desire to "do more!"

For example, in my case, I set a goal that was too big, like "getting the Registered Information Security Specialist certification," and bought thick reference books and problem sets, but I was intimidated by the overwhelming volume and ended up not even opening them.

This is because, with such a big goal, the road to achievement is too long, and the brain rarely gets the opportunity to secrete dopamine.

The encounter with the "intermediate goal x reward system" that changed my life

The turning point came three months ago. It was the method of "setting intermediate goals" and a "reward system" that I encountered at a seminar.

I decided to start by applying this to my study for the Registered Information Security Specialist examination.

I began with a small goal: "15 minutes of technical term study per day."

15 minutes is about 1/100th of a day.

Let's try starting with just 1% of the day.

So, I started by opening the PDF glossary saved on my smartphone while on the commuter train.

That was all it took.

At that time, I set a reward: "If I can achieve this for 7 consecutive days, I will make time to relax and enjoy a coffee at that cafe I've always wanted to visit."

Unexpected changes led by a small step

Honestly, at first,

Only 15 minutes?

Is such a short time really meaningful?

I was skeptical.

But by consistently carrying out those 15 minutes on the commuter train, changes began to appear little by little.

For example, while reading the glossary for the Registered Information Security Specialist exam, I started to notice connections to the terms I use at work.

Oh, this is the term that came up in yesterday's meeting.I could probably apply this security concept to the project I'm currently in charge of.

It was things like that.

The time I spent at the cafe as a reward after achieving my 7-day goal was more luxurious than I had imagined.

My lunch break is usually rushed, but this day was special.

With a fragrant coffee in front of me, I was able to sincerely praise myself for having kept it up.

An evolving "reward system"From this successful experience, I further developed my "reward system" for achieving goals.

If I could keep it up for two weeks, I would buy one IT technical book I had been interested in. If I continued for a month, I would have a slightly luxurious dinner with my wife.

By setting different rewards based on the achievement period in this way, the joy of continuing expanded in multiple layers.

At the same time, I gradually increased my study time as well.

From the initial 15 minutes to 20 minutes, then 30 minutes.

Before I knew it, I was able to concentrate and study for about two hours on my days off.

This is because learning itself had become fun.

Encountering unexpected byproducts

As I continued studying for the certification, unexpected effects began to appear.

I started actively participating in internal study sessions that I had previously avoided, thinking they looked 'too difficult'.

With a better understanding of the terminology, I was able to join in discussions, and I was increasingly approached by younger employees who would say, 'I bet Osser-san would know the answer to this'.

Furthermore, my problem-solving ability in my daily work also improved.

With increased knowledge related to security, I became able to answer technical questions from clients accurately, and my presence within the team gradually grew.

Changes beyond imagination brought about by consistency

Now that three months have passed, my life has changed significantly. I wake up at 4:00 every morning to secure an hour of study time, and I always dedicate 30 minutes to studying on the commuter train.

Studying for the Registered Information Security Specialist exam, which was my initial goal, has now become a part of my life, and I actually feel restless on days when I cannot study.

When I shared this experience within the company, it received an unexpected response.

What left a particularly strong impression was a message from H-san, a coder in his 30s.

'Actually, I have challenged the Registered Information Security Specialist exam many times, but I have failed every time... But the idea of setting intermediate goals and rewards was a real eye-opener for me.'

After that, H-san and I started exchanging information during our breaks.

Like me, he started with 15 minutes, and set a goal to go drink his favorite craft beer if he could continue for one week.

Then, two weeks later, they proudly reported, 'Actually, I went to have that craft beer I'd been longing for yesterday!'

Tips for setting intermediate goals

Through repeated practice, I also gained insights into how to set effective intermediate goals.

For example, in the case of the Registered Information Security Specialist exam, the following step-by-step goal setting was effective.

In the first stage, I read the glossary aloud for 15 minutes every day.

This is an amount that can be finished in one stop on the commuter train.

In the second stage, I read and understood one security case study per day.

In the third stage, I solved five past exam questions at a time.

By breaking things down into concrete and clear actions like this, it became easier to see the level of achievement.

The unexpected effects brought about by 'systematization'

This 'intermediate goal x reward system' also had a positive impact on my entire life.

As my morning-oriented lifestyle became established, the way I spent my days off also changed.

I used to spend my days off catching up on sleep, but now I go to the library early in the morning to study intensively, and I can dedicate my afternoons to time with my family.

Indeed, the complaints I used to make after coming home exhausted have decreased, and I have gained the composure to chat and laugh with my children.

New discoveries that support consistency

What was particularly effective was the use of a study notebook.

I briefly jot down the day's study content and insights in an A5-sized notebook.

Even if it's just two or three lines, continuing to do it became a great asset.

I also keep a record of my rewards in this notebook.

'7 days achieved. Coffee break at my favorite cafe.'
'2 weeks achieved. Bought a technical book.'

That is how it goes.

Looking back, it is clear that the accumulation of small senses of achievement led to greater self-confidence.

Unexpected improvement in internal company evaluation

This change also began to affect my position in the workplace.

I used to be seen as just an 'old-timer employee,' but as my knowledge of security increased, I started receiving more consultations for new projects.

The other day, a young employee named O-kun approached me and said,

'Ossa-san, I received a question from a client about a security audit. Could you give me some advice?'

He asked me this.

Although I am still in the middle of my studies, I was able to explain the basic concepts by applying what I had learned so far.

To those who are about to take on this challenge

The most important thing I learned over these three months is that 'the accumulation of small successful experiences creates big changes.'

In terms of studying for the Registered Information Security Specialist exam, I took the following steps.

First, I started with 15 minutes of study on the commuter train.

If you keep a PDF of your reference book on your smartphone, you can study even while standing.

If you keep it up for a week, give yourself a reward you enjoy.

In my case, it was a coffee break at my favorite cafe.

From the second week, I set aside two hours of study time on my days off.

Once I achieved this, I bought a technical book I had been wanting.

If I could keep it up for a month, I would enjoy a slightly luxurious meal out with my family.

By setting goals and rewards in stages like this, the hurdle for staying consistent really goes down.

Towards a new challenge

Studying for the Registered Information Security Specialist exam has now become a daily routine, and I'm starting to feel confident even when solving past exam questions.

However, I see this not as an end point, but as a new starting point.

The "system for consistency" I gained from this experience should be applicable to any goal.

Next, I'm thinking of taking on the challenge of writing a blog, which has been a long-held dream of mine.

I'll start with 800 characters a day.

If I keep it up for a week, I'll make time to relax at my favorite coffee shop.

In this way, I want to move forward step by step while setting concrete intermediate goals and rewards.

Is there something you'd like to start, too?

Instead of being overwhelmed by a big goal, start with a small step first.

And why not experience the joy of consistency by setting intermediate goals and rewards that you can definitely achieve?

I'm sure that in three months, you'll meet a version of yourself that is different from who you are now.

Thank you for reading until the end.

Your likes, follows, and comments would be the greatest encouragement.

I hope to continue helping you all with your growth.

As companions who can grow together, I look forward to our continued journey.