The Psychology of Goal Setting: Evidence-Based Strategies That Work

Begin with Journaling

Journaling has many science-backed benefits. Amongst the best of them is that it can help reduce stress/anxiety and improve mental health. Through journaling you can put all of your thoughts, feelings, and ideas into writing, which makes soul-searching a little easier. Through journaling you can easily discover what’s making you happy and what is no longer serving you, making planning that much more simple and clear. In the words of Chilean author Isabel Allende, "You are the storyteller of your own life, and you can create your own legend, or not.”

Set Measurable Goals

We encourage you to dream as big as you want, but in order to make these dreams come true, think about what the beginning steps are. Start small to make sure you’re not overwhelmed from the beginning. It will make sticking with it easier, even when the road gets a little bumpy. The evidence supporting the effectiveness and benefits of this approach is vast, so we know it works.

When you’re thinking about what these first steps are, think about how you can measure progress, for example, if your goal is to run a marathon, your measurable goal can be to start running 2 times per week to build endurance. Thinking about trying to tackle the entire 26.2 miles will feel overwhelming but if you focus on building towards the race a few miles at a time, all of a sudden it doesn’t feel so impossible.

Organize Your Year into Segments

Whether all you have is one big goal or you have a bunch of smaller ones, the best approach is to not try to do it all at once. Instead, try to divide your year into segments and divide the goals into each segment. If any goal is big enough that it’ll take the whole year or more than a year, divide it into the smaller steps you’ll take to accomplish it and assign them to different segments in the year.

The year can easily be divided into trimesters and, as mentioned before, keep writing everything down, so you can come back to it when needed. More importantly, learn how to face and manage your fears. As Elizabeth Colón, Latina entrepreneur and author, advises: "Don't let fear stop you from achieving what you want." Get organized, follow your plan, and keep your eye on the prize.

Celebrate Every Single Accomplishment

Because you deserve it! Make sure to give yourself the deserved credit for every little step that you’ve accomplished. At the end of the day, those accomplishments that seem small are what’s getting you closer to the finish line. Plus, it gives your brain a little dopamine hit and it reinforces the behavior that led to it. This will motivate you to repeat that behavior, ultimately keeping you pumped and on track.

As Latina TV host and entrepreneur Gladys De La Mora put it, "Making a difference is always possible, especially with persistence and dedication.” Recognizing your progress, no matter how small, is how you can acknowledge your efforts and cheer yourself on. Celebrating is especially important when an accomplishment was so challenging, it made you consider giving up, but you got through it anyway.

Have Fun with it and Don’t be too Hard on Yourself

Remember that what’s most important is how you’re feeling and if any goal becomes overwhelming, or changes into something you don’t want anymore, don’t be afraid to pause and come back to it later in life, or just ditch it altogether. This doesn’t mean you’re a quitter, on the contrary, it shows you aren’t afraid to put yourself first.

As we enter 2024, remember the words of iconic Mexican-American singer Selena Quintanilla: "If you have a dream, don't let anybody take it away, and always believe that the impossible is possible.” Approach your goals with optimism and determination, and may the year ahead be filled with the success you deserve and work toward.