The Importance of Adjusting Goals for Well-Being

January often brings a moment of reflection. New Year’s resolutions surface, blending with work-related blues, and many hope this year will be different. Some scientists suggest that taking a step back might actually be beneficial; a recent study indicates that letting go of a goal—or even just modifying it—can enhance happiness.

“Deciding to abandon something can be complicated,” shares Hugh Riddell, a lecturer at Curtin University’s School of Population Health and the lead researcher of the study published in November. “However, making that choice often leads to positive outcomes for well-being.”

The study analyzed 235 previously published research articles to investigate how individuals disengage from, re-engage in, or adjust their goals in response to various challenges. Riddell mentions that the common belief is that persistence is essential for achievement.

“There’s definitely some truth to that,” he acknowledges. “If we don’t commit to something, we won’t achieve anything.” But he aimed to explore the opposite side—when persistence fails and leads to frustration, unhappiness, and neglect in other life areas. “At what point does persistence become problematic?”

Research indicates that clinging to inappropriate goals can culminate in stress, anxiety, and even depression. On the flip side, modifying or abandoning a goal can promote better mental health, according to Riddell.

Robert Vallerand, a psychology professor at the Université du Québec à Montréal, explains that issues often arise when passion for a goal turns obsessive. People who hold harmonious passion can engage wholeheartedly with various life aspects while remaining dedicated to their interests, whereas those with obsessive passion find themselves consumed by their objectives, even when it proves counterproductive.

Vallerand has discovered that the nature of one’s passion significantly influences how long they stick to a goal. Obsessive passion can drive people to pursue harmful goals, but harmonious passion promotes a more adaptable approach.

Often, obsessive passion may stem from external pressures, like someone close encouraging or persuading you to pursue a particular goal. In contrast, those with harmonious passion typically select their goals themselves.

Michael Milton, an athlete, understands how passions can turn negative. As he prepares to qualify for the 2026 Paralympic Winter Games in Milano-Cortina, Italy, he is approaching his training thoughtfully. After five Paralympics, where he earned six gold medals, three silvers, and two bronzes, Milton stepped back in 2006, realizing he had lost some motivation. “I haven’t always enjoyed my Paralympic experiences,” he reflects.

He rekindled his love for skiing while teaching his children, and family ski trips reminded him of the joy skiing brought him. One evening, he started to contemplate a comeback. Now, at 52, he aims to return to a competitive level.

Before committing, he discussed how his training would impact his family with his wife and children. “I might be at risk of leaning towards that over-passionate end,” he admits, “but I’d like to think I’m approaching it sensibly. I believe it can be enjoyable.”

Riddell emphasizes that taking a thoughtful approach to goal-setting is crucial for pursuing the right ambitions in 2026. “If you continually face obstacles and it feels like an uphill battle, that can actually harm your well-being and mental health,” he notes. Instead, he suggests reflecting on what draws you to a goal and whether a modified version may be just as fulfilling but more achievable.

He uses Mount Everest as an example: What about reaching the summit appeals to you? Is it the outdoor experience, the thrill of accomplishments, or impressing others? If the desire is simply to be adventurous, perhaps planning a hike to Everest Base Camp might be equally enjoyable and far more attainable.

Carsten Wrosch, a psychology professor at Concordia University in Montreal, has spent decades examining the effects of pursuing unattainable goals. He suggests that feeling down can signal that your goal might be misplaced. Persisting on the wrong path can lead to depression, stress, and even physical health issues.

Wrosch points out that consulting a trusted friend can provide perspective since many are overconfident about their abilities. “Most people consider themselves above average drivers,” he notes, which can lead to misjudgments in goal pursuit.

Riddell acknowledges the mobilizing power of goals but agrees with Wrosch that frustration and feelings of failure can help individuals identify more suitable goals. “We should seek goals that uplift us and foster satisfaction,” he concludes. “Regular self-reflection is essential.”