Making 2025 a Year of Real Progress
| Published February 12, 2025 There is something almost magical about writing things down—especially when it comes to goals. The simple act of putting a goal into written form makes it feel more real, more tangible, and significantly more likely to be accomplished. Studies show that written goals that are frequently reviewed have a much higher chance of being realized than those that are merely thought about or vaguely spoken. The Science Behind Written Goals Research supports the idea that writing down your goals increases the likelihood of achieving them. A study published in the Journal of Applied Psychology found that individuals who documented their goals and reviewed them regularly were significantly more successful in achieving them than those who did not (Matthews, 2015). Another study in Frontiers in Psychology showed that setting specific, written goals enhances motivation, increases persistence, and fosters a sense of accomplishment when milestones are met (Locke & Latham, 2019). Additionally, a study from Healthcare (2021) examined goal-setting techniques in weight loss interventions and found that written goals, when combined with periodic self-review and accountability, led to more sustained weight loss and healthier lifestyle habits (Pearson, E. 2011). These studies confirm what many of us have experienced firsthand—when we write our goals down and see them frequently, they stay at the forefront of our minds and guide our daily actions. Three Spheres of Goal Setting When setting goals, it helps to think in three main spheres: physical, mental, and spiritual. Each plays a crucial role in overall well-being and provides a balanced approach to personal growth. 1. Physical Goals: Building a Stronger, Healthier You Physical health is often the easiest area to set concrete, measurable goals. Examples include: Running a 5K race by a specific date with a target time. Walking 15 miles per week for 15 weeks straight. Losing a specific amount of weight (e.g., aiming to lose 10 pounds by June). Cutting out soda or processed foods entirely. Ensuring at least five servings of vegetables per day. Following a structured sleep schedule (e.g., setting a consistent bedtime and wake-up time). Using a walking treadmill desk for part of the workday. Practicing regular breathing exercises, such as those from Wim Hof (covered in a previous newsletter). Writing out clear, well-defined physical health goals makes them easier to track and adjust as needed. If you’re working on weight loss, exercise, or other health improvements, you can bring your written goals to your next visit with me. We can discuss strategies and adjustments to help you stay on track. 2. Mental Goals: Expanding Knowledge and Strengthening the Mind Just as the body benefits from training, so does the mind. Mental goals could include: Reading a set number of books in 2025. Learning a new skill, such as a language, musical instrument, or computer coding. Taking an online course or attending a seminar to grow in your field. Reducing distractions by limiting screen time or setting boundaries for social media use. Practicing mindfulness or meditation regularly. Cognitive and emotional resilience can be strengthened through intentional learning and habits. Writing down your mental goals gives them structure and makes it more likely that you’ll set aside the time to achieve them. 3. Spiritual Goals: Deepening Purpose and Connection Spiritual health is often overlooked in goal-setting, yet it is vital for a sense of peace, fulfillment, and connection. Consider setting spiritual goals such as: Becoming more engaged in your church community (e.g., joining a small group or volunteering). Increasing prayer or meditation time (e.g., setting a goal to pray for 10 minutes each morning). Practicing acts of kindness or charitable work (e.g., committing to a monthly community service project). Going on a short-term mission trip or supporting one financially. Becoming more intentional in gratitude and empathy in daily life. Like physical and mental goals, spiritual goals are more powerful when they are written and reviewed regularly. The Power of Review and Accountability A goal written once and forgotten is only marginally better than no goal at all. The key to success is reviewing your goals regularly and sharing them with someone who can help keep you accountable. Reviewing Goals Frequently Studies suggest that frequent review of written goals strengthens commitment and self-discipline. A study from Frontiers in Psychology found that individuals who reviewed their written goals at least once per week were significantly more likely to achieve them than those who wrote goals and never looked at them again (Locke & Latham, 2019). To make this easier, keep your goals in a place where you’ll see them daily—such as a journal, a note on your phone, or a sticky note on your bathroom mirror. Finding an Accountability Partner Having a trusted friend, family member, or mentor involved in your goal-setting process makes a huge difference. Accountability partners provide encouragement, feedback, and a reminder of why you set your goals in the first place. While I encourage you to discuss your health goals with me during our visits, please do not reply to this email with your goals—this format isn’t the best way to track them. Instead, consider sharing them with a supportive friend or family member. What Goals Will You Set for 2025? Since we’re still early in the year, now is the perfect time to set, review, or refine your 2025 goals. If you made resolutions in January, revisit them and ensure they are written in clear, achievable terms. If you haven’t set any yet, start today! Consider setting one goal in each sphere—physical, mental, and spiritual—to create a balanced approach to personal growth. Some final ideas include: Physical: Run, bike, or swim a certain distance each week. Mental: Read a book per month or complete an online course. Spiritual: Dedicate time each week for prayer, church, or community service. Writing down your goals and reviewing them often is one of the simplest yet most effective ways to ensure success. As you set your goals for this year, remember that the key is not just writing them down—but keeping them in sight, sharing them with a trusted friend, and adjusting as needed. Let’s make 2025 a year of real progress! If you have a physical health goal you’d like to discuss, feel free to bring it to your next appointment. Looking forward to seeing the progress you’ll make this year! References: Gardner, Sarah and Albee, Dave, “Goal-setting research cited by TIME, Forbes, Yahoo, others” (2016) Locke, E. A., & Latham, G. P. (2019). The development of goal setting theory: A half-century retrospective. In Advances in Motivation Science (Vol. 6, pp. 1-29). Elsevier Pearson ES. Goal setting as a health behavior change strategy in overweight and obese adults: a systematic literature review examining intervention components. Patient Educ Couns. 2012 Apr;87(1):32-42. doi: 10.1016/j.pec.2011.07.018. Epub 2011 Aug 17. PMID: 21852063. |
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