GOALS
"All our dreams can come true, if we have the courage to pursue them." Walt Disney
We are not meant to drift through life like a leaf carried by the wind. Growth, progress, and achievement require a clear destination and a plan to reach it. Goal setting is the process of identifying something specific you want to accomplish and designing a practical, step-by-step plan to make it happen. Unlike vague wishes, goals are purposeful and intentional. At the start of a new year, many of us feel inspired to make resolutions. Yet not long after, we often lose momentum and fail to follow through. Why does this happen?
First, the goal is too vague. Saying “I want to be successful” isn’t specific enough. You need to clearly define what success looks like for you.
Second, without an emotional connection, motivation fades. You need to genuinely FEEL why the goal matters to you. When you set a goal, your brain registers it as a future reward, and making progress toward it releases dopamine—the chemical linked to motivation and drive. Even small wins create dopamine boosts, which reinforce your effort and keep you moving forward.
Third, there’s no clear plan. A goal without a plan and step-by-step actions will not succeed.
Fourth, negativity gets in the way. Negative thinking creates doubt, drains energy, and encourages procrastination.
Fifth, there’s fear of failure. Also known as atychiphobia, this fear includes worrying about making mistakes, being rejected, or feeling embarrassed.
Sixth, lack of consistent habits. Progress requires daily effort. Just as we put on our shoes every day without thinking, consistent actions and thoughts build strong habits.
Lastly, perfectionism. Missing one day or making one mistake can feel like total failure. This mindset often leads to quitting instead of simply starting again.
Successful goal achievement requires clarity, emotional commitment, planning, positive thinking, consistent habits, and the willingness to continue despite imperfections.
WHAT IS GOAL SETTING
To get started, step away from your office or home and find a place where stress is minimal.
Take a pen and paper and write down your thoughts.
Sit quietly.
Then take five long, slow breaths, inhaling and exhaling deeply. This helps lower the stress hormone cortisol.
PREPARATION
GUIDED SESSION
Use headphones for optimal sound
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Goal setting in rehabilitation: an overview of what, why and how. Derick T Wade. Volume 23, Issue 4. Clinical Rehabilitation.
Goal setting as an outcome measure: a systematic review. Jane Hurn, et al. Volume 20, Issue 9. Clinical Rehabilitation.
A Review of Research on the Application of Goal Setting in Organizations. 30 Nov 2017. Academy of Management Journal. Vol. 18, No. 4.
Self-regulation through goal setting. Gary P Latham, et al. Organizational Behavior and Human Decision Processes. Volume 50, Issue 2, December 1991, Pages 212-247.
Goal Setting as a Strategy for Health Behavior Change Victor J. Strecher, et al. Volume 22, Issue 2. Health Education & Behavior.
Goal importance, self-focus, and the goal-setting process. Hollenbeck, John R., Williams, Charles R. Journal of Applied Psychology, Vol 72(2), May 1987, Pages 204-211.