17 Motivation & Goal Achievement Exercises

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Decades of research show the importance of the types of goals people set. 

Some goals are better for people’s mental health, personal growth, and wellbeing than others (Ryan, Sheldon, Kasser, & Deci, 1996), because they better express a person’s underlying interests, values, talents, needs, and motives.

We created this collection of 17 Motivation & Goals Exercises (PDF) for professionals to help others turn their dreams into reality by applying the latest science-based behavioral change techniques.

$ 47

You will be equipped with the following tools:

  • A Goal-Buddy

    Assist clients in achieving their goals by teaming up with goal-buddies who would help clients stay committed to their goals by keeping them accountable and motivated.

  • A Mindful Goal Focus

    Help clients identify their goal focus type and, if necessary, to help them move toward an optimal goal focus type.

  • Awareness of Progress and Accomplishments

    Assist the client in increasing his/her awareness of the progress made in achieving goals and past achievements.

  • Building Self-Efficacy by Taking Small Steps

    Help clients move closer to their goals by taking small steps. In this way, clients can enter a positive spiral of success and growing self-efficacy.

  • Daily Motivational Awareness

    Increase awareness of motivation and the extent to which the motivation to perform daily activities is characterized by autonomy.

  • Facing the Effect of Fear-Based Beliefs on Goal Achievement

    Help clients become aware of the negative consequences of fear-based avoidance of goals.

  • Habit Tracker

    Help clients monitor and record the daily use of desired behaviors through the practice of habit tracking.

  • Implementation Intentions

    Increase the probability of successful goal attainment by predetermining an 'if/then' plan to overcome potential barriers.

  • Increasing Self-Control through Repeated Practice

    Help people initiate small acts of self-control in daily life to strengthen their willpower capacity

  • Leaving the Comfort Zone

    Visually aid people to understand the costs of staying in the comfort zone and the necessity to leave this zone for the experience of growth.

  • Motivational Vision Board

    Increase motivation by helping clients connect with the perceived benefits of goal accomplishment through the creation of a meaningful and motivational vision board.

  • Readiness to Change Assessment

    Assess clients’ current readiness to change using the 6 stages described in the Stages of Change Model (TMC).

  • Self-Concordant Goal Analysis

    Analyze your client's goals in terms of his or her level of self-concordance.

  • Self-Contract

    Help people act upon their commitment to making the desired change.

  • Task Prioritization

    Help clients maintain focus on tasks that matter most through the process of prioritization using a prioritization matrix.

  • Using Intrinsic Values to Promote Goal Commitment

    Help clients identify intrinsic values inherent in their current pursuit of a significant life goal.

  • Using Role Models to Facilitate Goal Achievement

    Help clients identify a suitable role model for the purpose of inspiring and motivating them to achieve a current personal goal.

This pack contains the 17 highest rated motivation & goals tools that our practitioners use for their own development, in coaching, for teaching, or in a therapeutic setting. Each of the tools has been created in collaboration with universities and experts around the world. 

All of the tools are rooted in science, draw from the latest research and insights from the field of positive psychology, and include references, practical advice, and a detailed description of how to use them.

Download them today to become a motivation & goals expert, better help others, and grow your practice.

*Please note that these tools are also included in our Positive Psychology Toolkit.

The following experts create our tools and resources:

  • Alicia Nortje


  • Anna K. Schaffner


  • Claire Vowell


  • Elaine Houston

    B.Sc. (Hons)

  • Gabriella Lancia


  • Heather S. Lonczak


  • Hugo Alberts


  • Jeffrey J. Gaines


  • Jeremy Sutton


  • Jessica Swainston


  • Joshua Bourne


  • Joshua Schultz


  • Lucinda Poole


  • Maike Neuhaus


  • Melissa Madeson


  • Nicole Celestine


  • Oliver Page


  • Tchiki Davis


Yes, of course! While these tools were designed with practitioners in mind, they are written in an accessible way so that anyone can benefit from them.

Upon purchase, you will receive access to a .zip file containing all the tools as PDFs. If you have any difficulty accessing the tools, please contact us at info@positivepsychology.com.

This can vary a lot from one exercise to another. As a general rule, most take around 30 minutes to complete but can take longer if more reflection is required. Some tools take place over a longer period of time, such as a week.

The tools can be adapted for the self, individuals, groups, teams, and different client populations. You are free to use your own experience and expertise to adapt the tools to your own particular scenario.

Yes, but in order to promote good practice, please note that you are advised to use the tools within the boundaries of your professional expertise. For instance, if you are a certified clinician, you are advised to use the training within clinical psychology. Likewise, a school teacher may use the tools in the classroom, but it would not be advisable to use them for clinical populations.

The exercises and interventions aren’t specifically designed for any particular age group, but you can adapt any of them so that they are suitable and age-appropriate.

The vast majority are, yes. Every tool has an icon that indicates whether it has been tested at least once in a scientific study and published in a peer-reviewed journal. We always include references and credits for each tool. The tool developers are academics with scientific and experiential backgrounds.

You’re free to download these tools in PDF format and print them for your personal or professional use, such as in a coaching or classroom setting. You’re not allowed to publish these tools publicly.

Within seven days of your purchase, if you decide that the tools aren’t for you, we’ll be happy to offer a refund.

Absolutely! Send Lucy, our Practitioner Success Manager an email at lucy@positivepsychology.com and she will gladly take care of you. Alternatively, you can call us on 1-424-272-1280 (our working hours are 9am-6pm EST, Monday - Friday). We look forward to hearing from you.


  1. Rakesh Lazar

    The set of tools and exercises offered were applicable to a wide variety of objectives in co-partnering with my clients and students. Everything about the way it has been created is just glorious! They are evidence-based, instructional, visually comforting, intuitive and most of all… serves the purpose of bringing clarity and awareness!

    Rakesh Lazar Transformational Coach

  2. Yusuf Ahmad

    The work has been done fantastically for psychology students like me

    Yusuf AhmadManager
    • Nicole Celestine, Community Manager

      Hi Yusuf,

      We’re so glad to hear that you’re finding the resources useful. If you have any questions or ideas for us, please let us know — we’re all ears!

      – Nicole | Community Manager

      Nicole Celestine, Community Manager
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