Research in psychology has given us many insights into the process of self-regulation, which is the process by which we manage our thoughts, feelings, and behaviors in order to achieve the things we desire. The process of self-regulation can be grouped into two main categories: goal setting and goal striving. Each of these categories has different factors that are important.

Goal setting should begin with clarifying your personal values. This will ensure that the goals you set, and the ways you choose to pursue them, will align with your values. Next, think of the broad goal intention. That intention should be matched with goal commitment. Commitment to goals is most helpful when shared with one or two close others who can hold us accountable.

Translating goal intentions and commitment into action requires setting specific goals. You are most likely to be successful when you set goals that are framed in terms of approaching a desired behavior rather than avoiding an undesirable one, based on mastery of skills and not performance of a particular standard, fairly challenging, driven by healthy (internal) motivation, and SMART (specific, measurable, achievable, realistic, and timed).

Factors that increase the likelihood of success when striving after the goals you have set include action planning, if-then planning, automating behaviors when possible, time management, minimizing effortful inhibition, and knowing when to abandon goals versus push through setbacks.