Goal Setting That Actually Sticks | Simple, Realistic, and Fun
Tue Jan 27 2026
In this episode, the team breaks down a more realistic approach to goal setting: simple focuses instead of endless goals, how to actually remember what you set, and why reflecting on progress matters (so you don’t just live in “what’s next?” mode).
They explore the balance between pain vs pleasure as motivation, why ambition can be both powerful and exhausting, and the idea of life “dimmers”, where different seasons require different levels of focus on family, work, health, and social life.
And to keep it grounded (and fun), the team shares personal goals for the year ahead, including one “unreasonably epic” goal that’s purely for the story.
___
Chapters
00:00 – Welcome to The O-Studio Podcast
01:30 – New Year’s resolutions vs real goal setting
03:30 – Forgetting what you once wanted (hedonic adaptation)
05:10 – Why reflecting on progress actually matters
06:30 – Is pain or pleasure the stronger motivator?
08:25 – Goal setting in professional sport
10:35 – Never being satisfied vs enjoying your life
12:25 – Responsibility, meaning, and ambition
14:45 – Journey vs destination vs the people you do it with
16:00 – Turning 40 and setting personal milestones
17:55 – Skydiving, fear, and unreasonably fun goals
20:45 – Events, fitness goals, and running challenges
22:30 – Chasing feelings instead of tick-box goals
24:00 – Morning routines and setting up your day
28:10 – You don’t need to wait for Monday or January
30:00 – Letting go of over-optimisation
32:40 – Life “dimmers”: work, family, social and health
36:50 – Seasons of life and shifting priorities
39:05 – One simple tip for goal setting
40:40 – Do something unreasonably fun
41:55 – Final reflections and wrap-up
More
In this episode, the team breaks down a more realistic approach to goal setting: simple focuses instead of endless goals, how to actually remember what you set, and why reflecting on progress matters (so you don’t just live in “what’s next?” mode). They explore the balance between pain vs pleasure as motivation, why ambition can be both powerful and exhausting, and the idea of life “dimmers”, where different seasons require different levels of focus on family, work, health, and social life. And to keep it grounded (and fun), the team shares personal goals for the year ahead, including one “unreasonably epic” goal that’s purely for the story. ___ Chapters 00:00 – Welcome to The O-Studio Podcast 01:30 – New Year’s resolutions vs real goal setting 03:30 – Forgetting what you once wanted (hedonic adaptation) 05:10 – Why reflecting on progress actually matters 06:30 – Is pain or pleasure the stronger motivator? 08:25 – Goal setting in professional sport 10:35 – Never being satisfied vs enjoying your life 12:25 – Responsibility, meaning, and ambition 14:45 – Journey vs destination vs the people you do it with 16:00 – Turning 40 and setting personal milestones 17:55 – Skydiving, fear, and unreasonably fun goals 20:45 – Events, fitness goals, and running challenges 22:30 – Chasing feelings instead of tick-box goals 24:00 – Morning routines and setting up your day 28:10 – You don’t need to wait for Monday or January 30:00 – Letting go of over-optimisation 32:40 – Life “dimmers”: work, family, social and health 36:50 – Seasons of life and shifting priorities 39:05 – One simple tip for goal setting 40:40 – Do something unreasonably fun 41:55 – Final reflections and wrap-up