Image: Daria Nepriakhina 🇺🇦 on Unsplash

Do you have big dreams and goals? Do you want to achieve something great in life? That’s awesome. But are you also feeling overwhelmed, burnt out, or isolated? You’re not alone.

Setting and achieving goals can be challenging, but it doesn’t have to be. We’re wired and tired, trying to achieve everything but eventually achieving nothing because we’re almost immobilised by our ever-growing to-do lists. 

A study by Locke and Latham (1990) found that people with specific and challenging goals are more likely to achieve them than people with vague or easy goals. The study also found that people who are motivated to achieve their goals are more likely to be successful.

How to apply this: Take some time to think about why you want to achieve your goals. What are your hopes and dreams? What will it mean to you when you achieve your goals? Once you understand your motivations, you’ll be more likely to stay motivated and on track. 

Having a motivational “why” gets you through the tough parts, the boring bits and the mundane. Hell, doing admin on a Monday morning feels a lot brighter knowing this little task will ultimately give you that big shiny goal. Get up close and personal with your “why” and the journey will feel just as good as the destination.

SMART goals are specific, measurable, achievable, relevant, and time-bound. This means that they should be clear and concise, and you should be able to track your progress towards achieving them. Your goals should also be realistic and aligned with your overall values and goals.

A study by Wood and Locke (1990) found that people who set SMART goals are more likely to achieve them than people who set vague or easy goals. The study also found that people who track their progress towards their goals are more likely to be successful.

How to apply: When you’re setting goals, make sure that they are SMART. Ask yourself the following questions:

• Is my goal specific?
• Is my goal measurable?
• Is my goal achievable?
• Is my goal relevant?
• Is my goal time-bound?

Once you have your SMART goals, break them down into smaller, more manageable steps. This will make your goals seem less daunting and more achievable.

A study by Gollwitzer and Brandstätter (1998) found that people who set specific implementation intentions for their goals are more likely to achieve them than people who don’t. Implementation intentions are specific plans for how and when you will achieve your goals.

How to apply: Once you have your SMART goals, break them down into smaller steps. Then, create specific implementation intentions for each step. For example, instead of saying “I want to lose weight,” you could say “I will walk for 30 minutes after dinner every night.”

Once you have your smaller steps and implementation intentions, create a plan and timeline for achieving each one. This will help you to stay on track and make progress towards your goals.

A study by Locke and Latham (1990) found that people who set deadlines for their goals are more likely to achieve them than people who don’t. Deadlines create a sense of urgency and motivation.

How to apply: Once you have your smaller steps and implementation intentions, create a plan and timeline for achieving each one. Be realistic about how much time you have and how much progress you can make each day.

Things don’t always go according to plan. That’s why it’s important to be flexible and adaptable. If you face setbacks, don’t give up. Instead, adjust your plan and keep moving forward.

A study by Duckworth and Seligman (2005) found that people with high levels of grit are more likely to achieve their goals than people with low levels.

Don’t let a setback get in the way of your goals. We’re human, things are bound to show up that disrupt our flow and we’re allowed to have moments of upheaval and structure change. Be flexible, look at it as a Google Maps reroute when you take a wrong turn and get back on the right track.

It’s important to celebrate your successes along the way. This will help you to stay motivated and keep moving forward.

A study by Emmons and McCullough (2003) found that people who regularly practise gratitude are more likely to achieve their goals than people who don’t. Gratitude helps us to focus on the positive aspects of our lives and appreciate our progress.

How to apply: Make a habit of celebrating your successes, no matter how small. This could be something as simple as taking a few minutes to reflect on what you’ve accomplished or sharing your success with a friend or family member.

Our favourite tip: Create a “wins” folder on your computer—add in ANY win, big or small that makes you smile. Whenever you’re feeling demotivated, look at it and see how far you’ve come. A productive day also equates to celebration—don’t save your joy for just the big stuff, it’s free, so go crazy!

The people you spend time with have a big impact on your mindset and outlook on life. Surround yourself with positive people who believe in you and your goals.

A study by Cialdini et al. (1990) found that people are more likely to achieve their goals when they are surrounded by supportive people. Social support can help us to stay motivated, persevere through challenges, and celebrate our successes.

How to apply: Make an effort to spend time with positive people who support your goals. This could involve joining a support group, networking with other people who are working towards similar goals, or simply spending time with friends and family who believe in you.

Support is so, so important. We’re a product of our environment so choose to spend your time and energy around those that uplift you, are smarter than you, make you happy and love you!

If you’re struggling to set and achieve your goals on your own, consider seeking professional help from a therapist or coach. They can help you to identify and overcome any obstacles that are holding you back.

A study by Gaudiano and Herbert (2010) found that cognitive-behavioural therapy (CBT) is an effective treatment for goal setting and achievement. CBT can help people to identify and change unhelpful thoughts and behaviours that are preventing them from achieving their goals.

How to apply: If you’re struggling to set and achieve your goals, don’t be afraid to seek help. A therapist or coach can get you there 10x faster! It doesn’t have to be a resort only when you think you’re struggling—if you want to get to your goal quicker, work with a coach or therapist. Having someone you’re accountable to keeps you motivated, gives you emotional support and is a great sounding board.

• Visualise your success. Take some time each day to visualise yourself achieving your goals. Close your eyes and imagine yourself crossing the finish line, getting the promotion, and achieving what you want to achieve. Visualisation is a powerful tool that can help you to stay motivated and focused on your goals.

A study by Orme-Johnson and Farrow (1976) found that people who practise transcendental meditation (TM) are more likely to achieve their goals than people who don’t. TM is a form of meditation that involves focusing on a mantra. The study found that TM helps people achieve their goals by reducing stress and anxiety, improving focus and concentration, and increasing self-awareness.

How to apply: Take time each day to visualise. Be as specific as possible. What do you see, hear, smell, taste, and feel? The more vivid your visualisation, the more likely you are to achieve your goal.

• Talk to your inner critic. Everyone has an inner critic, that voice in our heads that tells us we’re not good enough or that we can’t achieve our goals. But you don’t have to listen to your inner critic. Instead, talk to it. Ask it why it’s saying those things. Challenge its beliefs. And remind yourself that you are capable of achieving anything you set your mind to.

A study by Sirois (2004) found that people who are able to challenge their negative thoughts are more likely to achieve their goals than people who don’t. The study found that challenging negative thoughts helps people to develop a more positive mindset and increase their motivation.

How to apply: Ask yourself if there is any evidence to support your inner critic’s claims. Remind yourself of your strengths and accomplishments. And focus on the positive aspects of your goal.

• Celebrate your failures. Failure is a part of life. It’s how we learn and grow. So instead of beating yourself up for your failures, celebrate them. Learn from your mistakes and keep moving forward.

A study by Dweck (2006) found that people who have a growth mindset are more likely to achieve their goals than people who have a fixed mindset. People with a growth mindset believe that their abilities can be developed through hard work and effort. People with a fixed mindset believe that their abilities are fixed and cannot be changed.

How to apply: When you experience a failure, take some time to reflect on what you learned. What went wrong? What can you do differently next time? Don’t beat yourself up for your mistakes. Instead, see them as an opportunity to learn and grow.

Instead of focusing on the challenges and obstacles that you may face, focus on the possibilities and the journey. Setting and achieving goals is an adventure. Embrace the uncertainty and enjoy the process.

Remember, failure is not the opposite of success. It’s a part of success. Everyone fails at some point. The important thing is to learn from your failures and keep moving forward. You are capable of achieving anything you set your mind to. So go out there and make your dreams a reality!