Starting the New Year Right: The Science of Goal Setting

As the New Year begins, many of us set resolutions with the hope of creating positive changes in our lives. But let’s be honest—how many times have those resolutions fizzled out by February? The key to success lies in understanding how to set goals correctly and stay on track. Drawing on insights from Andrew Huberman, a neuroscientist at Stanford University, here’s how you can set yourself up for success in 2024 with evidence-based strategies for goal setting and achievement.

1. Pick One Priority Goal

Don’t overwhelm yourself by trying to tackle too many resolutions at once. Focus on a single priority goal. Ask yourself: What is the one goal I can dedicate my time and energy to right now?

By zeroing in on one objective, you’ll have a greater chance of making real progress and forming lasting habits.

2. Set an Ambitious Goal

Your goal should feel meaningful and slightly out of reach. Why? Because ambitious goals activate your brain’s motivation systems more effectively. Whether it’s running your first 5K, learning a new skill, or building a healthier lifestyle, a lofty goal will push you to grow and stay engaged.

3. Define Specific Actions

Big-picture goals like “get healthy” or “start meditating” can feel overwhelming. Break them down into actionable steps. For instance, “run three times per week” or “practice meditation for 10 minutes daily.” Specific actions make your goals manageable and measurable.

4. Set a Measurable Timeline

Give yourself a clear timeframe for your goal—12 weeks is a great place to start. During this period, plan the specifics:

How many hours you’ll dedicate weekly.
Which days and times you’ll work on your goal.
How long each session will last

This structure keeps you focused and accountable.

5. Quantify Progress

Track your progress with measurable milestones. For example, if your goal is to run more, record your distances or times each week. Smaller milestones along the way keep you motivated and provide a sense of accomplishment.

6. Keep Your Goal Private

Resist the urge to announce your resolution to the world. Studies show that receiving praise for setting a goal can reduce your motivation to achieve it. Instead, focus on quietly putting in the work and sharing your success once you’ve hit meaningful milestones.

Staying on Track: Tools for Goal Pursuit

Once you’ve set your goal, use these tools to maintain momentum:

Dynamic Reminders: Static reminders, like a sticky note on the mirror, can lose their effectiveness over time. Update your reminders regularly and place them in different locations to keep your brain engaged.
Visualize Success and Failure: Spend a few minutes visualizing both the rewards of success and the consequences of failure. This dual approach can boost motivation and focus.
Limit Distractions: Put your phone away during work sessions. Switching tasks (like checking your phone) disrupts focus and wastes valuable time.
Reward Yourself Intermittently: Avoid rewarding yourself too frequently or waiting until the very end. Use random, small rewards to keep motivation high throughout the process.
Overcome the “Middle Slump”: Motivation tends to wane halfway through. Break the middle portion into smaller chunks to stay engaged and celebrate mini-milestones.
Work With Your Body’s Clock: Align your work sessions with your natural peak focus times. For most people, these occur 30 minutes, 3 hours, and 11 hours after waking.

Conclusion

Starting the year with clear, actionable goals can set the tone for a productive and fulfilling 2024. By following these strategies, you’ll not only be better equipped to keep your New Year’s resolutions but also enjoy the process of self-improvement. Remember, the journey to achieving your goals is just as important as the destination.

Here’s to a successful and transformative year ahead!

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie