How to set a goals in one step. Pick the biggest/grandest thing you can expect to actually accomplish. Don’t try to engineer a reward dispenser, extrinsic or intrinsic. Don’t get high on motivation and then come crashing down. Just pick what you already want and expect you can do, and do it. This applies to both daily, weekly, yearly, etc. timespans.
This is basically the next best alternative to BJ Fogg’s Tiny Habits. Rather than setting the easiest possible goal “Plug in the treadmill after breakfast” you pick one you’re sure you can do anyway “Run for five minutes in the morning”. Whatever you think you can do. Then once you can do five minutes, you’ll probably believe you can push farther.
(Disclaimer: I have recently started using this. It might not be the super be-all-end-all goal setting method.)
I’m reminded of this piece. It’s very long for an internet piece so I’m going to summarize. Some of this is my own words, some directly copied. It in general describes the different perspectives of the brain’s hemispheres, based on The Master and His Emissary by Iain McGilchrist.
I haven’t read the book he references so I can’t say whether its supported well or not, but I think the one insight to take away is that the mind/brain has “make things up” wired into it.