Goal Visualization

Developed from the Greater Good in Action Curriculum Guide by Gallagher and Stocker
(2017) as adapted by L. Birch for college.

Why is it important for me to do this?

When we face a daunting task, sometimes the
hardest part is getting started. To help you
overcome that big initial hurdle, this activity asks
you to describe a goal and to visualize the steps
you will take to achieve it. In the process, it helps
build your confidence that you will be able to
reach that goal.

Having confidence in your ability to achieve your goals is a key component of

optimism, which research links to greater health and happiness, including
lower rates of depression, a better ability to cope with stress, more relationship
satisfaction, and more success.

Why does it work?

This activity makes goals feel attainable and manageable. When you believe
that you will be successful at something, it encourages you to work harder
toward achieving that goal—and this greater effort increases the chance that
you will succeed. Plus, the more you succeed, the more confident you will be
about future goals.
Remember, though, not to get down on yourself if you don’t succeed right away
or perform perfectly. With repeated practice, you may feel greater confidence in
your ability to achieve important goals in your life, and this can have a
significant impact on your general mood, as regularly completing the goal
visualization exercise helps you develop a more optimistic mindset.

What do I have to do?

Time Required: 10 minutes on three different days this week.
Define three concrete goals and the actions you will take to achieve them for the
SAM course by following the steps below to complete this activity, repeating the
steps on each of the three days required for this activity.
 STEP 1: Identify one goal that you would like to achieve this semester in
our Successful Academic Methods course (SAM). Briefly describe your goal
in writing. Make sure that this goal is realistic (e.g., “complete and turn in
all of the homework assignments on time” rather than “get 100% on all of
the homework assignments”) and this goal will actually help you to
succeed in the course (e.g., “participate meaningfully in class by asking at
least one question” rather than “staying awake in class”).

STEP 2: To help you visualize how you will go about accomplishing this
goal, describe in writing the steps that you will take to get there. Each
goal should have its own specific set of concrete actions that you will
take to achieve it.

For example, if your goal is to complete and turn in all the homework
assignments on time, these are the steps that you might take to achieve
it:
a) schedule one hour every Monday and Wednesday that you will
devote to SAM homework;
b) turn off your cell phone/other distractors;
c) put on some comfortable clothes;
d) turn on some upbeat music;
e) break down the job into sub-tasks: skim the required readings
each week for a refresher; look over notes from class; carefully read the
homework assignment instructions; and so on.
f) remind yourself that it is ok if you do not do everything perfectly
or don’t understand everything completely.

STEP 3: Repeat steps 1 and 2 until you have three goals and
three sets of concrete actions or steps you will take to achieve
each goal.

What do I need to submit?

After you complete this activity, you will submit your three goals (from step 1)
and the concrete steps you decided you need to take to complete each goal
(from step 2). Use the template on the last page of this activity to note your
goals and concrete steps. On your own, you can define goals and actions for
each one of your courses this semester.
What if I want to know more?

Greater Good Magazine. (2023). Purpose: Defined. The Greater Good Science
Center at the University of California, Berkeley.
https://greatergood.berkeley.edu/topic/purpose/definition#what-is-
purpose

Gallagher, K. M., & Stocker, S. L. (2017). A Guide to incorporating social-

emotional learning in the college classroom: Busting anxiety, boosting
ability. American Psychological Association.
https://teachpsych.org/resources/Documents/otrp/resources/Gallaghe
r%20and%20Stocker%20SEL%20Manual%20-%20FULL.pdf

Science of Happiness Podcast. (2020, June 4). Episode 67: Taking Small Steps
Toward Big Goals. [Audio podcast episode]. The Greater Good Science
Centre, University of California, Berkeley.
https://greatergood.berkeley.edu/podcasts/item/taking_small_steps_to
ward_big_goals

Science of Happiness Podcast. (2021, Octobre 28). Episode 103: Why You
Should Make Small Goals. [Audio podcast episode]. The Greater Good
Science Centre, University of California, Berkeley.
https://greatergood.berkeley.edu/podcasts/item/why_you_should_make
_small_goals

Sergeant, S., & Mongrain, M. (2014). An online optimism intervention

reduces depression in pessimistic individuals. Journal of Consulting
and Clinical Psychology, 82(2), 263-274. https://doi.org/10.1037/a0035536
Name: Afreen Chowdhury
Teacher: Sean Otto
Course: SAM
Date: Jan 20th 2024
My Goals for SAM
1. Complete and Turn in All
Homework Assignments
on Time
2. Actively Engage with
Course Materials
3. Master Zotero and APA
Format for Efficient
Citations
Concrete Actions or Steps you will take to achieve each goal
1. Establish a dedicated schedule for SAM homework,
allocating time on Mondays and Wednesdays right
after class.
2. Minimize distractions by turning off the cell phone and
other potential interruptions during homework
sessions.
3. Break down homework assignments into smaller
tasks (e.g., reading, note review, assignment
instructions) in order not to get overwhelmed.
4. Embrace imperfection and acknowledge that not
everything needs to be done perfectly.
1. Attend every SAM class with a positive and engaged
mindset.
2. Prepare for each class by reviewing the previous
session's notes and materials briefly.
3. Identify at least one question or topic for discussion
before or during each class.
4. I will contribute to class discussions by sharing
thoughts and insights.
5. Actively listen to the instructor and students during
class discussions.
1. Dedicate time to explore and familiarize myself with
the features and functions of Zotero.
2. Attend any workshops or tutorials on Zotero offered
by SAM class.
3. Practice importing, organizing, and managing
references within Zotero regularly.
4. Create a comprehensive library of sources used in
the SAM course, updating it after each assignment.
5. Utilize Zotero's citation generation capabilities to
practice and perfect APA formatting for in-text
citations and bibliographies.