Question 1

Is there real research behind writing down goals, or is it just a popular idea?

Accepted Answer

Yes, though the most famous version of this claim, a Yale or Harvard study showing a 10x income advantage, is a confirmed myth with no evidence it was ever conducted. Real research, notably a study by psychologist Gail Matthews, found writing goals down, committing to specific actions, and staying accountable to someone else were genuinely linked to better follow through, though with more modest results than the myth suggests.

Question 2

How often should I use goal setting journal prompts?

Accepted Answer

Weekly tends to work well, both for reviewing progress and for staying in the habit of checking in with a specific goal rather than letting it fade into the background of a busy life.

Question 3

Do I need to share my goals with someone else for this to work?

Accepted Answer

You don't need to, but the research suggests it helps significantly. Sharing progress updates with even one person was linked to notably better follow through than keeping goals entirely private.

Question 4

What if I write down a goal and then lose motivation?

Accepted Answer

That's normal and part of why the review and adjustment prompts matter. Losing motivation doesn't mean the goal was wrong, it often just means the approach needs adjusting, which regular journaling helps you notice early.

prompts

Goal Setting Journal Prompts (Backed by a Study That Debunked a Myth)

Gratitude Journal Prompts (Backed by the Original Study)

Healthy Habits Checklist: A Simple List to Start With

Habits for Self-Improvement (Franklin’s Actual 13-Week System)

Evening Habit Stack (Built the Way LeBron James Builds His)

Self Care Routine: Simple Habits for Everyday Wellness

Self Care Routine for When You Feel Overwhelmed

Weekend Self Care Routine to Reset and Recharge

Clean Girl Daily Routine: A Realistic Version to Try

Daily Routine for a Productive Day (Franklin’s Actual Schedule)

Evening Wind-Down Routine (Starting With a Broken Cheekbone)

Subscribe to Newsletter