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Successfully Complete Your Yearly Goals

  • Writer: Kristin Keough Williams
    Kristin Keough Williams
  • Jan 7
  • 5 min read
people successful completing their goals

Understand Why Winning at Your Goals is an Inside Job


Happy New Year, dreamers and doers! We’ve all felt that electric January 1st energy, that "this is my year" energy that makes us feel like we could climb Everest in a weekend. But as the weeks crawl by, that fire can sometimes turn into a flicker.

What separates the people who cross the finish line from those who leave their resolutions in the January snow? It’s not superhuman willpower or a lack of snacks. It’s a mindset shift. You aren't just "trying" something new; you are evolving. And guess what? You got this!


Let’s dive into the emotional mindset and heart connection of goal-crushing, and how to keep the good vibes going all year long.

 

1. Shift from "Should" to "Want" (The Heart Connection)


Research in Self-Determination Theory (SDT) suggests that goals fueled by intrinsic motivation, doing something because it’s personally meaningful or fun, are far more likely to stick than those driven by guilt or external pressure.


If you feel like you "should" go to the gym because you're "supposed to," it feels like a chore. But if you frame it as "I want to feel strong enough to do the activities I love," or "I get to have 30 minutes of pure me-time," the emotional weight shifts from a burden to a want. If you focus on what is enjoyable, then movement will seem interesting and fun rather than exhausting.


  • The Mindset: Goal-completers don't see their resolutions as a punishment for who they were last year. They see them as a love letter to who they are becoming. This year is about improving not being perfect. Your best truly is good enough.


Need help identifying and incorporating your goals into your daily life? Check out my YouTube video meditation: Manifest Your Best Year Yet | A Guided Visualization & Meditation For Goal Manifestation: https://youtu.be/JxF0cw2uKGM


2. The Power of "Mental Contrasting"


It sounds fancy, but psychologists ( check out PositivePsychology.com) have found that the most successful people don't just "think positive." They use a technique called Mental Contrasting.


Instead of just dreaming about the reward (the "Woo-hoo!" moment), they vividly imagine the obstacles, too. By visualizing the "Wall" you’ll hit on Tuesday afternoon when it’s raining and you’re tired, you actually pre-program your brain to handle it.


  • The Fun Part: Instead of seeing a setback as a "Game Over," or an obstacle as a wall you can't battle through, treat it like a hurdle in a video game like Super Mario Bros. where you have to time your jumps perfectly over the scary mushrooms. By visualizing barriers ahead of time, you bypass the struggle and skip straight to the boss fight with your momentum fully intact. Whose the boss? You're the boss! (of you anyway =)


Need help visualizing your yearly goals, getting motivated, and managing obstacles? Check out my YouTube video of how to treat your goals like your favorite game: Level Up Your Life and Your Goals: Meditative Hypnosis For Winning Your Inner Game: https://youtu.be/-ZZ8yemaYzk


3. Build a "Dopamine Menu"


Motivation isn't a constant stream; it’s a battery that needs recharging. To keep things interesting, stop looking at your goal as one big, heavy mountain. Turn it into a game! How many hours have you played a video game, bubble breaker, candy crush, or solitaire? If you didn't give up playing-then you have what it takes to keep going now.


  • Celebrate the "Tiny-Wins": A study from Harvard Business Review found that the "Progress Principle," the act of making even a tiny bit of progress, is the biggest booster of emotions and productivity. Even 20 minutes at the gym, one less piece of candy, or an extra ten minutes of habit engagement is an accomplishment. Celebrate your wins by visualizing winning an award, leveling up, or by giving yourself a tangible award. Winning is about progress not perfection.


  • Keep it Spicy: If your goal is to save money, don't just look at a spreadsheet. Draw a "Savings Thermometer" and color it in with glitter pens. If your goal is to cook more, try a recipe you've never done before. If you want to lose weight, research and try finding foods that are yummy without the calories. If you find exercise boring, try a unique exercise class (bungee aerobics, anyone?). Make a way to keep your goals fun or creative, otherwise your brain will find an excuse to quit.


Need some extra motivation or specific ideas or how to have fun with your goals?: Check out Gretchen Rubin's book "The Happiness Project, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun" https://a.co/d/cTwfB4s


4. Embracing the "Messy Middle" (The Resilience Mindset)


Here is the truth: You will mess up. You’ll eat the cake. You’ll skip the meditation. You’ll spend the money. It's ok-you are human. The people who finish their goals aren't the ones who never fail, they’re the ones who fail forward. Research on Growth Mindset by Carol Dweck shows that when we see failure as data, not a definition of our character, we become unstoppable. "A slip-up is a comma, not a period."


When you hit a snag, talk to yourself like you would your best friend. You wouldn’t tell your friend, "Well, you missed one day, might as well give up forever!" You’d say, "Hey, it was a tough day. You got this. Let’s try again tomorrow." So try being your own best-friend or cheerleader rather than the frenemy you've always tried to avoid.


The Bottom Line: You Are the Hero of This Story


Remember, completing a goal isn't about being perfect; it's about being persistent. It’s about waking up throughout the year and deciding that your dream is still worth the effort. You have the heart, the science, and the power to make this year different (whether you've chosen to start at the beginning or middle of the year).

Wear your progress like a badge of honor, laugh at the setbacks, and remember: the version of you that finishes this goal is going to be so proud of the version of you that started today. So let's get started!


Goal-Setting & Mindset Research Sources


Check out the companion audio:


Finish_Goals_By_Changing_Your_Mindset

 

 
 
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