The Unstoppable Method to Reach Your Goals
Most people think about their goals like they’re sketching out a dream version of life.
Lose 20 pounds.
Run a marathon.
Land the dream job.
Build a thriving marriage.
But what if the secret to achieving those goals — and even excelling in other areas of life you weren’t focused on — came down to one simple habit?
Research shows that writing down your goals — any goal, in any area of life — doesn’t just make you more likely to hit that specific target. It actually raises your chances of “success” in all aspects of life.
The Research That Changes the Game
A study of nearly 3,000 college students looked at how writing down your goals impacts their outcomes.
Half of the students went through a three-step exercise:
Write about meaningful personal goals.
Create action steps in order to achieve them.
Reflect on potential obstacles.
The other half didn’t.
The students who wrote about their goals improved academic performance by 22% — even if they didn’t write about school. In other words, whether they set goals for travel, relationships, or fitness, their ability to focus and follow through spilled over into totally unrelated areas.
Why did this happen?
Because the process built “self-regulation muscles” like focus, discipline, and persistence. Once strengthened, those skills worked everywhere, kind of like strength training for your brain.
When you train the squat, you’re not just getting better at squatting. You’re improving hip strength, core stability, and coordination — all of which help you in sports, daily life, and even injury prevention.
It turns out, writing down goals works the same way.
The 3-Step Goal-Writing Template
Here’s a simple framework you can use to make your goals more powerful.
Step 1: Imagine Your Ideal Future
Write freely about a meaningful goal in your life. Don’t limit yourself to health and fitness — think career, family, travel, or personal growth. Be vivid and detailed:
What does success look like?
How will your life feel different when you achieve it?
Why does this goal matter to you?
Step 2: Create Your Action Plan
Let’s turn your vision into an actionable strategy.
What are 3–5 specific actions you can take to move toward your goal?
What obstacles might get in the way?
How will you respond when those challenges show up?
Step 3: Strengthen Your Commitment
Now, it’s time to lock it in.
Rewrite your goal in one clear, powerful sentence.
Write down your first action step and exactly when you’ll do it.
Share it with a friend, family member, or community for accountability.
Think of it like a workout: Step 1 is your warm-up (vision), Step 2 builds strength (strategy), and Step 3 is the finisher (commitment).
Why This Works in Real Life
Not only is this backed by research, it’s also supported by experience — both from myself and my clients.
You might start by writing down a goal to eat protein at every meal. That one practice will do far more than simply improve your nutrition — it will build discipline, consistency, and self-awareness. Suddenly, you’ll notice you’re more confident at work, more present with your family, and more resilient when life gets messy.
The real win is the momentum you’ll generate.
Once you experience progress in one area, you build belief that change is possible in any area, and that belief is contagious.
Your Challenge
Let’s get started now.
Grab a pen and paper and spend 30 minutes walking through these three steps. Pick any meaningful goal. It doesn’t matter if it’s fitness, finances, or travel — the act of writing it down will ripple outward.
If you want extra accountability, send me your one-sentence goal. I’d love to see what you’re working toward and help you get there.
The bottom line is, writing down your goals is like strength training for your brain.
You don’t just get better at the one movement — you get stronger everywhere.
