Lift App - Put Your Goals into Action

You can’t change what you don’t measure.

I just downloaded this app yesterday and am already a huge fan. This app is available for iPhone and Android. With the recent iPhone update you can now actually have your goals in the notification center (the dealy that pops up when you slide your finger from the top of the screen). If you need help setting this up email me!

I've actually been looking for something like this! I have very helpful checklist apps, like Wunderlist (also a huge fan of this one), but it doesn't help me with goals I'd like to achieve or habits I would like to develop. Habits like flossing, reading, walking my dogs, lifting weights, etc. Lift is awesome for these kinds of things! It is really easy to set up: You add the goal that you would like, select how many times a week you would like to achieve this goal, set reminders (or not), and then have easy access to it from your iPhone drop down notification center. Once you add the goal, you can see feed from others that have that same goal and get support/advice from them. You have the option to keep your goal public or private too, so don't worry if you don't want others to see your goals.

See the news feed where others post advice, questions, motivation, etc.

Set how many days you would like to achieve this goal per week. Set up reminders and turn your privacy on/off.

See all your goals and how many times you achieved them that week.

When I signed up for lift, they emailed me this article below and it explains "The Science Behind Lift". Check it out!

The Science Behind Lift

Lift was built on top of the science of positive reinforcement. If you understand the principles you can be your own behavior designer, make better use of the Lift tools and community, and change from someone who aspires to achieve goals into someone who can achieve whatever they want.

There are four parts to understand: consistency, motivation, ability, and triggers.

The last three make up a framework for designing behavior change that comes from our favorite behavior designer, Dr. BJ Fogg, who runs the persuasive technology lab at Stanford. It’s called B=MAT and it means that in order get a behavior you need to have motivation, ability, and experience a trigger.


Sustained effort over a lifetime produces incredible results. Research into genius-level talents almost always turns up that they are the product of 10,000 hours of deliberate practice.

When you think of goals within Lift think about them in terms of momentum. What goals are going to get you going? One heroic week from you isn’t going to change your life, you need practices that you can keep up.

Dr. BJ Fogg calls these tiny habits. If you can lock in a routine then there is plenty of time to expand the difficulty. As a concrete example, our research into successful practitioners in our Meditation habit turned up that the majority started with just two minutes of practice a day. Anyone could do that!

Motivation Part 1

You can’t change what you don’t measure.

That’s the fundamental reason tracking results is an integral part of every training plan, diet, etc. Having an accurate history boosts your motivation because you can’t help but think, “Can I do this 5 times? Can I get a ten day streak? Can I do this one more time than last week?”

People think the quantified self is for geeks, but it’s really for your own motivation.

Motivation Part 2

You’re 50% more likely to succeed in your goal if you know at least one other person doing it. Adding a friend is the most important thing you can do on Lift.

Friends provide friendly accountability and inspiration. If someone else can do it, so can you. This removes a mental block around doubt.

But more importantly, friends makes achieving goals more fun. In Lift, we use a feature called props to cheer each other on. This is the positive reinforcer that helps wire your new behavior into your brain so that it isn’t so hard next time.


If you’re not sure what to do, ask.

Every goal in Lift is filled with people who’ve been where you are. They already figured out the tricks. Those tricks get you to the goal faster.

Your ability to achieve your goal is a multiplicative based on your motivation and your ability. Most people focus on motivation, but often you can get where you want faster by knowing the short cuts.

As an example, my co-founder and I went vegan for four months. As long time meat-lovers, that was a HARD change. But the thing that got us over the hump was being able to ask a very simple question, “Where do other San Francisco vegans eat lunch?” It turns out they go to a kiosk in the basement of the mall next door. Suddenly going vegan became very easy (we’re not recommending veganism, feel free to choose your own ridiculously hard goal).


You can only do what occurs to you.

Sometimes you’re holding the floss and you just don’t have the energy to wrap it around your fingers and run it between each of your teeth. In this case you’re lacking motivation. Other times, you’re travelling, you didn’t pack floss, and it doesn’t even occur to you. In this case, you’re lacking the trigger that starts the chain reaction of your flossing goal.

When you’re creating new goals you want to create some sort of trigger. Some people put their workout clothes next to their bed in order to prompt them to run in the morning. That’s a self-designed trigger.

Lift has a built in system for triggers, which we call reminders. Make sure to set some for your goals.

Putting It All Together

Now you know how to be a behavior designer. Use this knowledge on yourself, on your spouse, on your boss, on your dog. It can be very handy.

The one downside to all this is that there are no shortcuts. You have to do the work, go through some trial and error, and put some thought into your practice. But that’s true of everyone and we at Lift are here to make that work a little easier.