The start of a new year is a natural time to reflect, imagine, and reset. But goal setting isn’t just about resolutions or wish lists — it’s about creating momentum, clarity, and purpose. Here’s a framework I use, and share with leaders and teams, to turn intention into action.

Why Goal Setting Matters

Without a goal, it’s easy to drift. We can float from day to day without real direction. But research and everyday experience shows that clarity creates momentum.

Take running, for example. Eric Allen analyzed nearly 10 million marathon finishers over decades and found something fascinating: runners naturally accelerate as they near target times, like 3:30 or 4:00 hours. When a clear goal is visible, the body and mind create extra energy.

The same principle applies to any goal. A target, a purpose, and a timeline activate focus and persistence.

Start by Naming Your Goal

The first step is simple: pause, breathe, and write it down.

• Think of a goal you’ve carried for a long time, or something new that has surfaced recently during the holidays.

• Your goals could be personal or professional: improving health, advancing in your career, learning a skill, or financial growth.

• Writing it down makes it real and gives you a reference point throughout the year.

Anchor it somewhere visible — your desk, your notebook, or your phone. Treat everything you learn or read as a tool to move that goal forward.

Connect Your Goal to Purpose: The “So That” Statement

Goals get traction when they’re purposeful. One simple formula helps:

“I want to ___ so that ___.”

Here are some examples:

• “I want to improve my health so that I can show up with more energy for my family and team.”

• “I want to manage my time better so that my days feel purposeful instead of reactive.”

• “I want to be more organized so that I’m not carrying mental clutter all day.”

• “I want to handle pressure better so that stress doesn’t control my reactions.”

Adding “so that” turns a task into fuel — a reason to persist when motivation dips. Purposeful goals are not just things to do; they’re outcomes that energize and focus your effort.

Tiny Actions, Big Impact

Big goals often feel overwhelming. But small, consistent steps compound over time.

• The 100-hour rule: investing about 100 hours in a skill or habit over a year — roughly 17 minutes a day — can put you ahead of most people.

• Layer practice into routines you already have: your commute, morning coffee, or evening wind-down.

Every small action creates ripple effects that can transform your life.

Reflection and Action

To ignite your potential this year, try this framework:

1. Name one meaningful goal.

2. Anchor it with a “so that” purpose statement.

3. Invest 17 minutes a day toward your goal.

4. Identify your fuel — the people and stories that keep you moving.

By combining clarity, purpose, and tiny consistent actions, your potential isn’t just a wish, it becomes a trajectory.

Your goals are waiting. It’s time to ignite your potential.