Finding motivation- 3 secrets to improve your goal setting

Richard Koestner, Professor of Psychology at McGill University, has spent more than three decades studying motivation and goal setting. On June 10, 2026, he shared insights from his research with Dawson employees during the College’s Support Staff Training Day. The following notes summarize key points from his presentation.

In social settings, people often ask him “what do you do?” He says, “I study motivation.” Inevitably, the person will say “I need some of that!” or “My son needs that!”

We need more focus, more drive, more persistence. Life could be better, more productive and we would feel better.

When we want more motivation, we set a goal (something you want to attain).

• Focus attention
• Prepare to give effort
• Persist

New Year’s resolutions- almost all of us fail and it makes us feel bad. After one week, the failure rate is 23 per cent. By six months, the failure rate is 60 per cent. By 24 months, it is 90 per cent.

These resolutions are often important, related to health. Quitting smoking often takes eight attempts. Failing is normative. We often learn something by failing.

Self-control is our capacity to override our typical way of responding. Ingredients of successful self-control: Standards, Monitoring, Strength.

We have a limited self-control reservoir. We’re very busy and many of us are already at our limit.

Set goals that are SMART

S specific

M measurable

A achievable (something under your control)

R realistic (don’t be too ambitious)

T time framed

Setting goals and monitoring are the easy parts. What’s hard is the limited self-control to persist.

Secret #1 Set goals that do not require so much self-control

• Autonomy: sense of ownership and personal endorsement
• Operationalized as the extent to which a goal reflects your developing interests and core values (versus something you feel pressured to do)
• Want to vs. have to
• Got to vs. get to

Measuring why we pursue a goal

• Autonomous reasons: “because I really believe it’s an important thing to do.” “because of the fun and enjoyment the goal offers.”
• Controlled reasons: “because somebody else wants me to.” “because I would feel guilty if I didn’t.”
• Believe it is important vs. someone wants me to do it
• If you see something as interesting or important, your chances of success increase from 50 per cent to 60 per cent, which Richard said is a lot
• The most autonomous goals are the ones that are most likely to succeed

Secret #2 Make goal pursuit automatic

• Water bottle story – leaving the water bottle on your desk as a cue. It is a visual reminder that you need to drink water and that you want to reach your water drinking goal
• Choose a goal that fits who you are and make a plan so it becomes automatic
• You need a plan to pursue a goal

Secret #3 Outsource the demands of goal pursuit to our friends

• Social networks are really important
• Personal goals are also interpersonal
• We rely on others to show interest and provide support for our goal pursuits
• We have to outsource the self-control demands
• Support others and they can support you

Difference between directive support vs. autonomy support

Directive support: provision of positive guidance and encouragement

Autonomy support: supporting one’s friend through listening and empathy. This helps the friend make goal progress

Implementing all three secrets increases the odds of success from 50 per cent to 75 per cent

Here’s your goal action plan:

• Select and develop autonomous goals
• Support goal with implementation plans
• Find others to support your goals

July 1 is the best date to set new goals, not January 1 (when we are trying to survive and the days are short and cold)

Take action 3x/week for six weeks and your goal is now sustainable

Take care of your basic needs as you work toward your goals

We need experiences in everyday life where we feel autonomous and competent and we need to feel that we are learning and mastering skills or habits.

• Identify where you have choice or discretion
• How to organize your day
• Build competence through micro skills and support
• Break complex tasks into manageable sub-skills
• Strengthen relatedness
• Share experiences with colleagues
• Create informal moments of support or humor
• Create space for restoration outside the role
• Make time for chosen, enjoyable activities that are not evaluated