What is the relationship between personality change and achievement of personal goals?

From the Guidelines

Achieving personal goals can lead to personality change by fostering traits like conscientiousness, self-efficacy, and emotional stability, but it is crucial to set specific, measurable, and realistic goals to avoid the detrimental effects of unmet goals, as highlighted in the study by Latham and Locke (2006) 1. To effectively change your personality through goal achievement, it is essential to set specific, measurable goals aligned with desired personality traits, break them into manageable steps, and track your progress consistently. Some key considerations for goal-setting include:

• Setting specific and challenging performance goals, as recommended by Locke and Latham (2002) 1
• Anticipating problems and possible detrimental effects when setting goals, as noted by Oettingen, Wittchen, and Gollwitzer (2013) 1
• Using a patient-centered approach, such as motivational interviewing, to help individuals create plans to reach their own goals, as described by Spring et al. (2013) 1
• Providing regular feedback and support to individuals, as outlined in the study by McEwan et al. (2016) 1
• Combining multiple strategies, such as self-monitoring, scheduled follow-up, and self-efficacy, to increase the effectiveness of goal-setting interventions, as recommended by the study by Foster, Richards, Thorogood, and Hillsdon (2013) 1

For example, if you want to become more extroverted, set goals to initiate conversations with one new person daily for six weeks. Practice daily habits that reinforce your target traits, such as meditation for emotional stability (10 minutes daily) or volunteering weekly for increased agreeableness. Celebrate small wins to build confidence and reinforce neural pathways associated with new behaviors. This approach works because consistent goal-directed behavior creates new neural connections through neuroplasticity, while success experiences release dopamine that reinforces these pathways. Additionally, achieving goals provides evidence that contradicts limiting self-beliefs, gradually shifting your self-concept and personality. Remember that meaningful personality change typically requires 2-3 months of consistent practice before new traits become more automatic.

It is also important to note that goal-setting is a complex process, and individuals may face challenges and setbacks along the way. Therefore, it is essential to be patient, persistent, and compassionate when working towards personal goals, and to seek support from healthcare professionals, such as clinical health psychologists or health educators, when needed. By taking a comprehensive and supportive approach to goal-setting, individuals can increase their chances of success and achieve meaningful personality change.

From the Research

Relationship Between Personality Change and Achievement of Personal Goals

• The relationship between personality change and achievement of personal goals is complex, with research suggesting that simply having a goal to change one's personality is only weakly related to actual personality changes 2.
• However, studies have shown that volitional personality change (VPC) interventions can be successful in promoting desired personality changes, with effects lasting or even increasing during follow-up periods 2, 3.
• Engaging in trait-typical behaviors and completing challenges related to desired traits can predict trait change over time, suggesting that actively pursuing change is necessary for personality growth 3.
• The use of digital coaching interventions, such as smartphone applications and conversational agents, has also shown promise in supporting individuals in achieving their personality change goals 4.

Factors Influencing Personality Change

• Research has identified several factors that can influence personality change, including:
  • Therapeutic relationship and alliance 5
  • Therapist empathy and responsiveness 5
  • Emotional change and regulation 5
  • Socio-cognitive change and mentalizing 5
  • Increase in insight and change in defense mechanisms 5
• The effectiveness of these factors can vary depending on the individual and the specific context, highlighting the need for further research to understand the mechanisms and processes underlying personality change 2, 6.

Measurement and Assessment of Personality Change

• Measuring and assessing personality change can be complex, with different definitions and outcomes often yielding inconsistent results 6.
• The use of multiple measures and assessment tools can help to provide a more comprehensive understanding of personality change, but more research is needed to develop reliable and valid methods for detecting and evaluating change 6.