There’s a better, and a worse way to run a marathon🏃♂️
You can sprint into it with no prep, no strategy, no pacing…
and collapse long before the finish line.
Even the best of the best don’t do that.
They train. They pace. They plan.
Goals work the same way.
We now have years of solid research on real humans showing what actually helps people stick with long-term goals. And one big reason the right coaching works so well is this: it helps you set the right kind of goals, in the right way so you keep going long enough to either succeed or pivot successfully.
So let’s talk research-based goal setting 101, so you actually have a better shot at making 2026 different.
1. DO NOT SHOOT BIG.
Stretch goals beat leap goals.
Consistent motivation, the kind you need to keep taking action, comes from goals that are challenging but believable. Your brain has to genuinely think: Yes, this is possible.
Have a big vision, absolutely.
But set goals that are within reach.
Want your fittest self?
Envision the total transformation. But aim for the next 5–10 pounds. Or a routine you can actually keep.
You can always set the next goal once you get there.
Self-belief grows from evidence, from seeing yourself succeed, not from falling short over and over again.
2. DO NOT BE A POSITIVE THINKER.
Visualizing success sounds nice.
But it’s often demotivating.
Why?
Because real life will not follow your mental movie. "Man plans God laughs". And when things unfold differently (they always do), your brain reads that gap as: wrong plan, wrong path. Motivation drops fast📉
Worse, you’re completely unprepared for obstacles and they hurt you a lot more!
A better approach?
Visualize everything that can (and will) go wrong.
Then think through:
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how to reduce the chances,
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how you’ll respond when it happens,
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how to adjust without drama.
This is called mental contrasting, and it’s one of the most effective tools we have for consistent follow-through. Less emotional damage. Faster recovery. Way more momentum.
3. DO NOT CELEBRATE SUCCESS.
Reward action.
Acknowledge every rep. Every attempt. Every step taken.
You can’t fully control outcomes.
You can control effort, frequency, consistency, and your reps💪
Luck might show up or not.
But consistent growth only comes from putting reps in.
Track progress, yes, to adjust your strategy.
But tracking, watching your goal itself isn’t what moves the goal closer.
Forward motion does.
Mastery does.
And mastery is built rep by rep.
TL;DR
Have a big vision but set achievable goals.
Believe in yourself but plan for obstacles.
Acknowledge progress but be obsessive about rewarding reps.
Over to you dear reader, where could your goal process use an upgrade in 2026?
