By Angelica Ribeiro, PhD

The other day, I considered setting a goal to help me write more. This made me reflect on my time as a graduate student, when I was especially productive with my writing. Besides completing course assignments and publishing academic articles, I wrote a book (“Running into Happiness”) while working on my dissertation. How did I manage to accomplish all that? Have you ever looked back at a success and wondered how you achieved it? If so, you’re already using a key principle for setting effective goals. Here’s why.

In a lecture on goal setting, Tal Ben-Shahar shared an approach called appreciative inquiry. This approach, introduced by David Cooperrider, emphasizes focusing on what is working and exploring it. Doing so increases energy, inspiration, and often leads to real, lasting change. Appreciative inquiry draws on the best from the past to inspire the present and build a better future. As Ben-Shahar noted, it’s important not only to learn from failures but also from successes. Past achievements can inspire the present and provide a strong foundation for creating a better future.

Let’s say you have a goal to write a book in 2026. Here’s how you can apply appreciative inquiry to create that goal.

Step 1: Remember a positive past

Think about a time when you were successful at fulfilling a writing goal. It doesn’t matter if it was five months ago or five years ago.

Ask yourself: When was I successful at completing a writing project? What did I do? Why was I successful?

Example: I was successful in 2018 when I wrote my first book. I woke up early to make time to write for 45 minutes every day in my office. I was successful because I was consistent with my writing.

Step 2: Imagine a fantastic future

After reflecting on a positive past experience, imagine that things have gone well for you. Think about the future, considering the questions below. This step is about grounded optimism rather than detached optimism because you imagine your future based on a successful experience you’ve already had.

Ask yourself: Based on my positive past, how can I imagine myself achieving my goal? What would a fantastic future look like when I am writing ____ (e.g., every day for 45 minutes)?

Example: I go to a quiet place to write every day.

Step 3: Write down concrete commitments

Now that you’ve imagined your future success, it’s time to commit to action. Based on what worked for you before, write down concrete commitments—specific actions you’ll take to achieve your writing goal. Align these commitments with your strengths, choosing actions that feel natural and sustainable. Then, schedule your commitments in your daily calendar to make them part of your routine.

Ask yourself: What am I actually going to do to reach my goal? What are my commitments?

Example: I am going to wake up at 6:00 a.m. and write from 6:30 – 7:15 a.m. in my office five times a week. I am going to add this commitment to my daily planner.

Step 4: Realize with authentic actions

Once you’ve established your commitments, take action on them. To further boost your chances of following through, share your goal and your commitments with others or find an accountability partner.

Example: I set my alarm clock for 6:00 a.m. and wrote from 6:30 – 7:15 a.m. in my office today.

As Ben-Shahar pointed out, simply imagining success itself isn’t enough—it can be detached from reality. However, by starting with a positive past, you ground yourself in reality. That’s why appreciative inquiry increases the likelihood of success: it creates grounded optimism, drawing on the best from your past to inspire the present and build a better future.

Reference

Ben-Shahar, T. (2024, January 18). New Year, New Goals, New You. Happiness Studies Academy. https://www.youtube.com/watch?v=j7sBKtaF_X8

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Angelica Ribeiro is a writer, researcher, and professor. She is the author of How to Create Happiness at Work, Running into Happiness, and My Happiness Habit Journal. She holds a Ph.D. in curriculum and instruction with a focus on English as a second language from Texas A&M University. She has taught English learners and preservice teachers in the United States and Brazil for over 25 years. Angelica has several publications on second language acquisition. She works as a professor in higher education and helps others benefit from her happiness research. When she was a Ph.D. student, Angelica struggled with balancing her academic commitments and personal life, which motivated her to embark on a journey to increase happiness. Her journey was so successful that now she encourages others to create happiness in their busy lives by sharing science-based strategies. Visit https://www.creatinghappiness.today