The science behind sticking to your goals with Dr. Guenther

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Having brain examined in study

Setting goals is one thing but seeing them through is another. As many of us know all too well, the enthusiasm of setting a New Year’s resolution can quickly fade as the weeks roll by. To explore the psychology behind goal setting and strategies for success, we turned to Corey Guenther, PhD, an associate professor of psychological science. Guenther shares his insights on why many goals fail and how to create lasting change.

Q: Why do so many New Year’s resolutions fail?

Guenther: There are three main reasons resolutions often fail. First, people set goals that are too ambitious. For example, if someone isn’t exercising at all and suddenly commits to working out six days a week, that’s a dramatic and often unsustainable change.

Second, goals are often too vague. Resolutions like “I want to get in shape” or “I’ll work out more” lack clarity. Without specific metrics, it’s hard to measure progress and stay engaged.

Finally, even if the goal is clear and realistic, many people fail to create a roadmap. It’s not enough to say, “I’ll work out three days a week.” You need to plan when and how you’ll fit it into your schedule.

Q: What role do pleasure and pain play in forming habits?

Guenther: Our brains are wired to pursue pleasure and avoid pain. This can make goal-setting tricky because the actions needed to achieve goals—like studying longer or eating healthier—often feel less immediately rewarding than the alternatives. To counter this, it’s helpful to find ways to make the goal-oriented behavior itself pleasurable. For example, while exercise might feel uncomfortable at first, sticking with it can lead to enjoyable outcomes like increased energy, improved mood or greater confidence. When the action itself becomes rewarding, it’s more likely to turn into a lasting habit.

Q: How can people stay motivated throughout the year?

Guenther: Subgoals are key. High-level, long-term goals can feel overwhelming, but breaking them into smaller, achievable milestones provides immediate sources of motivation and feedback. For example, if your goal is to save $5,000 this year, focus on smaller targets like saving $100 each week. These smaller wins also build self-efficacy. When you see yourself making progress, you gain confidence in your ability to achieve the larger goal.

 High-level, long-term goals can feel overwhelming, but breaking them into smaller, achievable milestones provides immediate sources of motivation and feedback.

Q: What advice would you give to someone struggling to maintain their goals?

Guenther: Mental contrasting is a valuable tool. It involves envisioning both the aspirational goal and the obstacles in your way. This dual focus helps you assess whether the goal is realistic and what adjustments might be needed. Additionally, specificity is crucial. Don’t just resolve to “write more” or “exercise more.” Set a specific plan: “I’ll write every Friday from 11:00 to 11:30 a.m.” or “I’ll attend yoga class every Monday and Wednesday at 6:00 p.m.” This kind of detailed roadmap makes it easier to prioritize your goals and follow through.

Q: How can students balance personal, academic and work responsibilities?

Guenther: It’s important to view these responsibilities as complementary rather than competing. For instance, exercise improves mental well-being and cognitive performance, which can enhance academic and work outcomes. Similarly, adequate sleep and social engagement reduce stress and improve overall functioning. By recognizing how these areas support one another, students can better prioritize their time and energy. Of course, there will be times when one area takes precedence, but understanding the interconnectedness of these aspects can foster a more balanced approach.

Q: What are your personal resolutions for this year?

Guenther: I want to be more consistent with my academic writing. Instead of binge-writing for days and then stopping for weeks, I’m setting aside specific times each week for writing. For example, every Friday from 11:00 to 11:30 a.m., I’ll turn off my emails, shut my door and focus solely on writing. It’s all about creating a roadmap and sticking to it.