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The world is running 24-7 at breakneck speed. We don’t always know where we are going, but we are in a mad rush to get there. Now that 2020 is about to kick off, it is important to click the pause button, step away from the noise, and see what you want to achieve in the new year.

To boost our brain function, performance, happiness and wellbeing, we need to embrace optimism. Optimism helps increase happiness and life satisfaction because it boosts positive feelings about the future, increases self-efficacy, and leads to self-fulfilling prophecies.

The following exercise is one of the stronger happiness exercises. It has been shown to boost people’s positive emotions, happiness levels, optimism, hope, coping skills, and heighten positive expectations about the future:

  • Visualise the goals you want to accomplish in 2020 and involve all of the relevant areas of your life including your career, relationships, hobbies, and health. Be as creative as you like. Write down the details you have visualised, focusing on those details that are positive and engaging to you, in the next 20 minutes.

Try to be as specific as you can in the detail. If one of your goals is to achieve a new position, for example, imagine exactly what you would do, where you would work, and who you would work with. The more specific you are, the more engaged you will be and the more you will get out of it.

  • Once you have written about your best potential 2020, revisit your notes at the beginning (Monday mornings) of each week. Visualise your week ahead and write about the things you want to accomplish that week. Again, try to be as specific as you can in the detail and focus on those details that are positive and engaging to you.

Be mindful to include goals that get you closer to your 2020 goals. This should take 15 – 20 minutes.

The small steps you take each week will help you achieve your 2020 goals and allow you to restructure your priorities in order to reach these goals. Pause when you achieve each goal and celebrate your accomplishments at each stage. 


Researchers have found that journaling and writing about your goals – and successfully reaching them – can help increase feelings of control, improve performance, elevate motivation, and boost happiness and wellbeing that are sustained over time.

To progress and continue to write about your weekly goals boosts your optimism, which boosts your brain function, which makes that vision more likely to come true. It can make you feel happier, more accomplished, and work through challenges.

If you would like to find out more, please contact us.


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