Have You Given up Already? Goal Setting – Part 1: Understanding the theory behind goal setting

I am usually a pro when it comes to setting my yearly goals, but this year, I have not been able to find the head space.  Christmas is such a busy time, and I just haven’t felt like I have recovered enough to give 2026 the energy that it deserves.  Are you experiencing the same? Or did you make your New Year’s resolutions but have found them difficult to stick to?

There are numerous podcasts and books available that give instructions and the best way to achieve what you want to achieve in life and feel how you want to feel.  But which method is best to use?  How do you stick to your plan?  What does Science tell us?  What does Yoga tell us?  I’ve done a deep dive!

Understanding the lingo

There are many theories/methods surrounding goal setting and behaviour change from across different areas of expertise such as behavioural psychology, spirituality, the wellbeing space and sociology.   Given such diverse areas of research/recommendations, the language used to define and set goals can be difficult to comprehend.  What’s a manifestation?  How is that different to a goal?  Does wishing for something make it happen?  Let’s break it down:

Sankalpa = a heartfelt, positive intention or resolve – from the world of yoga (san = connection with a higher truth, kalpa = vow or rule to be followed)

Dharma = Yogic, Sanskrit term which means purpose or destiny

Goal = a specific, measurable target

Manifestation = turning thoughts, beliefs and intentions into reality using techniques such as visualisation and affirmations.

New Years resolution = the tradition of setting goals or promises usually for self-improvement, at the start of the calendar year

Law of attraction = the notion that everything is made up of energy.  Positive/negative thoughts bring positive/negative experiences into a person’s life

Intention = defining a mindset or feeling you want to embody

Habit = a regular tendency or practice

Behavioural change = modifying actions or habits to bring about desired outcomes

As you can see, there is much diversity when it comes to changing behaviours and setting goals.  I have outlined some areas in more detail:

SMART goals

SMART goals seem to be the most used and validated method used for goal setting in behavioural change research settings.

SMART goals should be:

S – Specific – make the goal as specific as possible.  So, rather than “I’d like to lose weight” – define how much.

M – Measurable – how will you measure your progress?  Can it be measured?

A – Achievable – are your goals easily achievable?  For example, I’d love to be a wrestler, but I’m in my 40s with a chronic illness – this is perhaps not an achievable goal.  But, maybe I can learn a martial art or even join a wrestling-based fitness class.  The goal now becomes more achievable.

R – Realistic – similar to achievable.  Am I ever going to be WWE women’s world champion – no!  Could I join a wrestling-based exercise class and commit to a class a week….maybe!

T – Time scale – set a realistic, achievable time scale to achieve your goal.

Some current research (Swann et al. 2023, 2025) suggests that SMART goals can lead to confusion, sub-optimal outcomes and inconsistency.  Swann et al. (2023) suggest that more open goals, with an exploratory approach and measurable parameters, could be more effective.

 Sankalpa

In yoga, we delve a little deeper into our heart-felt desires in order to set a sankalpa.  This is usually a present-tense phrase/intention encompassing your dharma (purpose) and values.  It is usually determined during meditation or yoga nidra (deep relaxation).  A sankalpa should be a positive declaration or affirmation, encompassing what you are becoming rather than the negatives you’d like to change.  For example: “strength and confidence are my true nature” rather than “I should be less shy”.   A sankalpa is more than a personal goal; it is a universal will.

 I would recommend journaling and engaging with deeper practices to uncover your sankalpa.  Strip away the layers of your desires; like picking the petals from a rose.  Ask yourself: what do I truly want?  Why do I want it?  How will I feel when I have it?  And continue to break it down until all of the petals are gone and the core remains.  From here, form a positive affirmation.  If deeper work is not for you at this time then sankalpa can be revisited at another time in your journey; don’t force it.

There are limited scientific research papers with regards to Sankalpa.  Fronso (2025) discussed the effectiveness of sankalpa in yoga nidra for improving performance in athletes.  It is worth noting that sankalpa is described in many yogic and philosophical texts such as the Vedas and the Upanishads; ancient wisdom passed down through generations.  Does this trump scientific research evidence?  As a spiritual scientist I’d say both have equal weighting and deserve equal consideration!

Manifestation & law of attraction

I have linked manifestation & law of attraction together in this section as I feel both encompass thoughts, energy and mindset.

Manifestation involves turning thoughts, desires and beliefs into reality using visualisation, affirmation and focused actions.   The law of attraction involves directing thoughts and energy towards what you’d like to bring in to your life.  Many people consider manifestation as “thinking something into reality”.  However, manifestation requires action.  Those who educate regarding the art of manifestation suggest being specific about your desires, take action to achieve them and be consistent in working towards them.

Manifestation and the law of attraction are not measurable sciences; there are no robust research papers to show that manifestation leads to the achievement of goals.  There are multiple books, documentaries and podcasts on the topic that contain testimonials and case studies; what we in the scientific world would call “anecdotal evidence”; the lowest form of evidence in the research hierarchy.  Plus, the authors of these texts are not bound by ethical standards; the testimonials could be fake or embellished.  However, there is research to show that mindset approaches can help behavioural change (Collier et al. 2025). 

I think manifestation can be a positive mindset approach if used alongside action and goal setting.  It depends on the individual and how well you resonate with visualisation practices and the concept of energy or “vibes”.

 Habits and behavioural change

Science tells us that in order to make a change we must engage with a cycle of behavioural change.  Effective behavioural considers human psychology, habits, social norms and environmental context to encourage long-lasting change.  Behavioural change models and theories address the gap between what you know you should do and what you are actually doing.  There are many different behaviour change models and theories.  Most encompass goal setting and monitoring, structuring your environment to make changes easier (the old “if you don’t have biscuits in the house, you can’t eat them” situation), having people around you to support positive changes, celebrating achievements and addressing barriers to change.

One component of the behavioural change theory is looking at how to break negative habits and create positive new ones.  There are many awesome books (such as Atomic Habits by James Clear) and multiple research papers that address habits

Some of the best advice:

• Make a positive habit easy, make a negative habit more difficult (for example, having your gym kit ready the night before a workout, rather than having to sort it out in the morning).
• Be consistent
• Focus on daily routines or “systems”; not the end goals
• Notice and celebrate small improvements
• Monitor your progress
• Focus on self-improvement and self-identity

In conclusion, there are many different ways to set effective goals.  In part 2 I will go through how to practically apply some of these theories to set some amazing goals.