Goal Setting: How to Set and Achieve Meaningful Goals
Despite what people say around New Year, setting goals is one of the most effective ways to create lasting behavioural change (Locke & Latham, 1991). Research shows that people who set clear, well-structured goals are more motivated, perform better, and are more likely to succeed.
But not all goals are created equal—some inspire action, while others fall flat.
To set goals that truly drive progress, its essential to follow the Five Principles of Goal Setting:
Clarity – Be specific about what you want to achieve.
Challenge – A goal should be difficult enough to motivate but not so hard it feels impossible.
Commitment – Goals should be personally meaningful, not something you feel pressured to do.
Feedback – Regular check-ins and progress tracking keep you on course.
Task Complexity – Break down big goals into manageable steps.
Let’s dive into how you can apply these five principles to set and achieve meaningful goals.
1. Clarity: Define Your Goal
Vague goals like “get healthier” or “be more productive” are hard to achieve because they lack direction. They lack specificity. The more specific your goal, the more likely you are to reach it.
A useful framework for setting a clear goals is SMART:
Specific – Clearly define what you want to accomplish.
Measurable – Make sure you can track progress.
Attainable – Set a goal that is realistic but still challenging.
Relevant – Ensure it aligns with your values and priorities.
Time-limited – Give yourself a deadline.
Example of a vague goal: “Exercise more.”
Example of a SMART goal: “Go for a 30-minute walk monday, wednesday, and friday for the next month.”
2. Challenge: Set Goals That Motivate You
People are naturally driven by challenge. If a goal is too easy, it feels meaningless. If it’s too difficult, it feels overwhelming. The key is to find the sweet spot, ‘the Goldilocks Zone’—a goal that pushes you beyond your comfort zone but still feels achievable.
Example of an easy goal: “Drink at least one glass of water a day.”
Example of a motivating challenge: “Drink eight glasses of water daily for a month.”
3. Commitment: Make Your Goal Meaningful
We are far more likely to stick to a goal when it means something to us. Obviously, goals should be internally driven, not just something we feel we “should” do or imposed upon us by external forces.
Example of an externally driven goal: “I need to lose weight because my doctor told me to.”
Example of an internally meaningful goal: “I want to lose weight so I have more energy playing with my kids.”
If your motivation for a goal is weak, reframe it in a way that makes it personally meaningful.
Ask Yourself:
Do I genuinely care about this goal?
Am I doing it for myself or for someone else?
4. Feedback: Track Your Progress
One of the most powerful motivators is seeing progress. Regularly checking in on your goal helps:
Keep you accountable.
Clarify expectations.
Adjust the difficulty of the goal if needed.
✔ Example of poor feedback: “I’ll just see how it goes.”
✔ Example of good feedback: “I’ll track my workouts in an app and check in weekly.”
Another key part of feedback is reinforcement—celebrating small wins along the way. Behaviour that gets rewarded is more likely to be repeated.
✔ Example of reinforcement: “If I complete my weekly workouts, I’ll treat myself to a new book.”
Ask Yourself:
How will I monitor my progress?
How will I reward myself for achieving my goal?
5. Task Complexity: Break It Down
The bigger the goal, the more overwhelming it can feel. Instead of tackling it all at once, break it into smaller steps.
Example of a big, overwhelming goal: “Write a book.”
Example of a structured goal: “Write 500 words a day for the next 3 months.”
If a goal feels too complex, adjust your timeline. Give yourself some runway. You don’t have to achieve everything at once.
Overcoming Barriers to Goal Achievement
Even with the best intentions, obstacles will arise. The key is to anticipate barriers and create a plan to overcome them. Alternatively, when they arise—and we havn’t suspected them—don’t be alarmed or even surprised. Problem-solve. Find a solution and work around it.
Example of a barrier: “I don’t have time to exercise.”
Solution: “I’ll schedule 20-minute workouts into my calendar like an appointment.”
Ask Yourself:
What barriers might get in my way?
How can I plan ahead to overcome them?
Final Thoughts: Setting Goals That Stick
Goal setting isn’t just about achieving things—it’s about personal growth, motivation, and long-term success. By applying the Five Principles of Goal Setting, you can set yourself up for success and stay committed.
Next Steps:
Struggling to accomplish your goals, consider booking an appointment with our trusted clinical psychologists. They have expert training in behavioural modification—exactly what you need to make meaningful and lasting change.
Enjoy our Free Worksheets on Goal Setting, Behavioural Monitoring, and more.
Remember, change takes time and effort, but with the right approach, success is possible.
