Setting and Achieving Goals Using Psychological Evidence-Based Research
In the beginning of therapy, I often ask my clients about their presenting concerns and what goals they hope to achieve during our time together. Generally, people want specific outcomes in their lives. Goals are a good way to make these things happen. However, goals without processes and planning are merely wants and desires. Without intentional thought about how to achieve them and the behaviors required, they remain abstract. A reminder I often share with myself and clients is that goals and achievements do not define who we are; they are an extension of ourselves. They help express our authenticity, but our authenticity is not built on these achievements. Otherwise, we risk developing a fragile sense of self-esteem that depends too much on the external world.
When I hear people talk about their goals or new endeavors, I’m often filled with excitement and joy, especially when they speak with passion. So, to whoever is reading this, I hope the insights I provide here may help you on your path to achieving your goals.
Why Do We Set Goals?
There are many reasons why people set goals, but these are three common motivators:
Mimetic Theory Humans are naturally inclined to imitate others, often adopting goals we observe in our social circles or media. This "monkey see, monkey do" phenomenon stems from interdividual psychology, which posits that the self is shaped by relationships and external influences.
Achievement Goals give us tangible targets to work toward, satisfying our need for accomplishment and measurable success. This aligns with our brain's dopamine system—not necessarily about pleasure but about seeking rewards, motivation, and the drive to succeed.
Chasing a Feeling Many goals are tied to emotional rewards like pride, joy, or relief. Emotional value adds depth to why we pursue certain objectives. For example, when discussing goals with traditionally masculine men who prioritize logic over emotion, I emphasize the importance of recognizing the emotions tied to their goals. These emotions are often a key ingredient for success.
The 25% Rule: Breaking Goals into Manageable Steps
Many people set lofty goals but struggle to connect them to actionable behaviors. Without clear structure and tangible results, it’s easy to feel overwhelmed or lose motivation. This is where chunking and goal segmentation come into play.
How the 25% Rule Works
Break your goal into smaller steps, each representing 25% of the overall target. For example, if your goal is to run 10 miles, start with smaller milestones like 2.5 miles, then 5 miles, and so on. It’s simple and effective.
Why It Works
Positive Reinforcement: Achieving incremental steps builds confidence and self-esteem. Positive feelings reinforce behavior, increasing the likelihood of continuation.
Motivation Maintenance: Smaller, tangible wins keep you engaged and motivated.
A Sense of Closeness: Progress feels within reach, reducing the risk of burnout.
Overcoming the “It’s Not Enough” Mentality
Some clients or friends might say, “That’s not enough,” when I suggest chunking goals. A common challenge in goal-setting is focusing on what’s left to achieve rather than celebrating what’s already been accomplished. Shifting focus to progress and present actions helps:
Encourages Realistic Expectations: Accept where you are now without judgment.
Reduces Anxiety: Highlight accomplishments or ground yourself in actionable next steps.
Promotes a Growth Mindset: Focus on success rather than shortfalls.
How Psychologists Approach Goal-Setting
Psychologists use evidence-based frameworks to help individuals create meaningful and achievable goals:
Stages of Change Model This model highlights six stages of planning and action: precontemplation, contemplation, preparation, action, maintenance, and relapse. Understanding where you are in this cycle helps tailor strategies for progress.
Type 2 Reasoning Unlike gut-driven, emotional decisions (Type 1 reasoning), Type 2 reasoning involves deliberate reflection and critical thinking. I help clients engage in this process by asking open-ended questions, generating multiple options, and refining choices.
Tools: Journaling and reflection are great ways to activate Type 2 reasoning.
Operationalizing Goals Turning abstract aspirations into concrete, actionable steps enhances clarity and engagement. This involves engaging the frontal lobe, which is responsible for planning and execution, to break down goals into manageable tasks.
The Conscious Competence Model
The conscious competence model is a framework for understanding how we master skills or actions. It’s broken into four stages:
Unconscious Incompetence: You don’t know what you don’t know, so you’re unaware of your lack of skill or knowledge.
Conscious Incompetence: You become aware of your gaps, recognizing that you’re not skilled yet. This stage can feel frustrating but is necessary for growth.
Conscious Competence: You acquire knowledge or skill but must focus and think deliberately to apply it effectively. You’ll notice progress here.
Unconscious Competence: You master a skill to the point where it becomes automatic, requiring little conscious effort. This is where flow states occur.
Positive Deviance: Focusing on Success
It’s common to review past mistakes to identify areas for improvement, but this can lead to negative self-talk and feelings of inadequacy. Instead, the Positive Deviance approach emphasizes past successes:
Ask Yourself: “Why did I succeed in the past?”
Build on Strengths: Use previous wins to create a positive feedback loop.
Shift Perspective: Focus on capabilities rather than shortcomings.
Considerations When Progressing Toward Goals
When I educate clients about achieving their goals, I highlight these key areas:
Clear Targets: Define specific end goals to work toward.
Concrete Steps: Outline actionable tasks and monitor progress.
Successes and Failures: Reflect on past experiences with self-compassion to avoid shame spirals.
Physiological Needs: Sleep, diet, and exercise are critical for maintaining motivation.
Psychological Stressors: Manage stress to avoid overwhelming yourself.
Social Influences: Surround yourself with supportive people who align with your values.
Environmental Factors: Minimize distractions to create a supportive environment.
Final Thoughts
Setting and achieving goals is a deeply personal journey. Using evidence-based strategies can make the process more effective and fulfilling. By understanding the psychology behind goal-setting, breaking down objectives, and celebrating progress, we can turn aspirations into reality. I love hearing clients, friends, and family share their goals. Goals provide aim, direction, and a connection to our core values. If you’ve made it this far, I hope you’ve found something valuable to help you achieve what you’re pursuing.