7 Science-Based Strategies to Set Goals That Actually Stick

Before you set any goals, ask yourself: What really matters to me?

Values are your core principles—the things that give life meaning and direction. Goals set without values are like trying to build a house on sand. They might look good at first, but they crumble when life gets tough.

For example:

• If you value health, a goal to exercise isn’t just about looking good—it’s about feeling energised and strong for life.
• If you value connection, spending more time with friends and family will align naturally with what matters to you.

Reflection Exercise:

Write down your top 3-5 values. Ask yourself:

• Why do these matter to me?
• How can I set goals that reflect these values?

When goals connect to your values, they become intrinsically meaningful. Research shows that values-driven goals increase motivation and long-term satisfaction (Deci & Ryan, 2000).

Once your values are clear, it’s time to set goals that work. That means using the SMART framework:

• Specific: Be clear about what you want to achieve. (“I want to run 10K” vs. “I want to get fitter”).
• Measurable: Include metrics so you can track progress (“Run three times a week for 30 minutes”).
• Achievable: Push yourself, but keep it realistic. (If you’re starting from scratch, don’t aim for a marathon in a month.)
• Relevant: Tie your goals to your values. (“Running improves my health and mental wellbeing.”)
• Time-Bound: Set a deadline. (“Run 10K by April.”)
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Example:

• Value: Physical Vitality and Strength
  (Why? To feel energised, confident, and resilient in daily life.)

• SMART Goal: “I will go to the gym three times a week and follow a strength-training programme to improve my physical health and energylevels over the next 12 weeks.”

With SMART goals, your intentions become clear, actionable, and trackable.

Big goals sound exciting, but it’s the daily habits that make them happen. James Clear, author of Atomic Habits, puts it simply: “You don’t rise to the level of your goals; you fall to the level of your systems.”

Here’s the key: break your goals into small, daily actions that are easy to do consistently.

For example:

• Big Goal: Run a 10K in 12 weeks.
• Daily System: Run for 20 minutes every Monday, Wednesday, and Friday, slowly increasing time and distance each week.

When habits are small and realistic, they build momentum. Over time, they compound into massive change (Clear, 2018).

No matter how strong your goals are, life will throw challenges at you. Motivation will dip, excuses will creep in, and old habits will call your name.

The trick? Plan for the obstacles before they happen.This is called “implementation intention”—deciding in advance what you’ll do when challenges arise (Gollwitzer & Sheeran, 2006).

Try This:

• Identify your obstacles: What might get in the way? (“I’ll feel too tired to run after work.”)
• Create an “If-Then” plan: “If I feel tired after work, I’ll still run for 10 minutes. Any effort is better than none.”

Realistic contingency plans keep you on track, even when motivation dips.

Motivation comes in two forms:

• Intrinsic Motivation: Doing something because it’s meaningful or enjoyable in itself (“I feel good when I exercise”).
• Extrinsic Motivation: Doing something for external rewards or recognition (“I’ll look good for summer”).

While extrinsic rewards can work short term, intrinsic motivation is the key to sustainable success (Deci & Ryan, 2000).

Make It Intrinsic: Connect your goals to things that bring you joy and meaning. For example, instead of focusing on weight loss, focus on how exercise makes you feel stronger, happier, and more energised.

Building habits and staying consistent requires reinforcement. Enter small, regular rewards.

How It Works:

• Celebrate small wins with small rewards: After a week of hitting your running target, treat yourself to a new podcast for your runs.
• Build larger rewards for big milestones: After completing your 10K, reward yourself with new running gear.

Rewards act as positive reinforcement, helping your brain associate progress with satisfaction (Dweck, 2016). Over time, the progress itself becomes the reward.

Let’s be honest: the biggest obstacle to success is often the voice in your head. Negative self-talk—“I’ll never get there” or “I’m not good enough”—can derail progress before it starts.

Science backs this up: positive self-talk improves performance, resilience, and overall wellbeing (Tod et al., 2011).

Try This:

• Catch the negative voice: When you hear “I can’t do this,” pause.
• Replace it with encouragement: “This is hard, but I’m capable. I’ll take it one step at a time.”

Your mindset matters. Talk to yourself the way you would coach a close friend.

Life is short. Make this the year you set goals that actually stick. Small steps, taken consistently, can change everything.

So, what’s one goal you’ll set for yourself today? And more importantly—what value will drive it?