The Science of Goal Setting
Set Goals Your Brain Will Help You Achieve
This week’s Better You, Backed by Science is about goal setting – and yes, there’s a real science behind it.
Research shows that when we follow a few specific steps, we’re much more likely to achieve our goals. It’s not just about willpower or having a target in mind. It’s about psychology, neuroscience, and biology.
So here are some science-backed guidelines that will help you succeed.
Tips That Work
Set goals that excite you. Excitement fuels action and helps you persevere when challenges arise.
Be specific and stretch yourself. Locke & Latham’s Goal Setting Theory shows that specific, challenging goals drive better performance than vague or easy ones.
Write them down. People who write down their goals are about much more likely to achieve them. Written goals stand out among the thousands of thoughts floating in our heads.
Break big goals into smaller steps. Large goals inspire us, but without smaller milestones they can feel overwhelming. Small steps create a sense of progress and momentum.
Make a goal part of your identity. “I am a writer and I will write a book” can make you feel more inspired that “I will write a book.”
Visualise. Your brain often treats imagined events as real ones. Visualising your goal primes your mind and body to act in alignment with achieving it.
Why Small Steps Matter
As Confucius said: “When it is obvious the goals cannot be reached, don’t adjust the goals, adjust the action steps.”
Meaningful goals activate the brain’s dopamine system – it’s the same network that drives motivation and reward. But dopamine is released during the pursuit of goals, not just their achievement.
That’s why breaking a big goal into smaller chunks works so well. Each milestone gives you a hit of progress and excitement, propelling you toward the next step.
Take training for a half marathon. If your only focus is the race itself, it can feel distant and discouraging. But if you start with three 2k runs this week, you’ll feel progress right away. Week by week, the steps add up until you’re ready for the big day.
Watch Out for Pitfalls
- Being too vague. “I want to lose some weight” is unclear. “I want to lose 5kg” is specific and sparks action.
- Fixed mindset. Setbacks aren’t failures, they’re feedback. When you view them this way, it’s easier to adjust and keep moving forward.
The WOOP Method
One of my favourite approaches is the WOOP method, created by psychologist Gabriele Oettingen. WOOP stands for:
Wish – Define your goal.
Outcome – Describe what success looks and feels like.
Obstacles – Identify what might get in the way (internal or external).
Plan – Decide how you’ll overcome those obstacles.
Unlike many methods, WOOP acknowledges that life isn’t a straight line. Obstacles are normal. Planning for them keeps you moving instead of getting derailed.
A Personal Example
When I wrote my second book, I knew distractions at home would be my biggest obstacle. So I created a plan: “If working at home is too distracting, then I’ll write in coffee shops.”
WOOP plans are often “If / then” statements like this.
That simple plan worked so well it became my formula. I’ve now written 12 books (and I’m working on number 13), most of them drafted in coffee shops.
Why Planning for Obstacles Isn’t Negative
I’d just like to point out that this isn’t about expecting problems – it’s about being realistic and proactive. When you plan for obstacles, you don’t get blindsided or discouraged. Instead, you’re ready to adapt.
Try This
1. Write down 3–4 goals and use the WOOP method for each:
Wish: Your goal.
Outcome: What it looks like when achieved. This is what you visualise.
Obstacles: Internal (e.g., like self-belief, motivation) and external (e.g., time, resources).
Plan: Break it into steps and decide how you’ll handle each obstacle.
2. Visualise your outcome daily.
3. Follow your action plan step by step.
4. Act on opportunities as they present themselves
5. Celebrate small wins along the way.
6 …. and be open to the possibility of miracles. ✨
Want to dive deeper?
🎥 Watch my YouTube video where I explore the science of goal setting in more detail, share examples, and walk you through the WOOP method.
References
If you’re the kind of person who likes to peek under the hood, here some of the studies that inspired this week’s email, and a link to my books if you fancy a look.
Locke and Latham’s Goal Setting Theory
More
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