The Science of Meaningful Accomplishment
Professors of Psychology, University of Rochester; Founders of Self-Determination Theory
Deci & Ryan's Self-Determination Theory (SDT) identified three basic psychological needs — autonomy, competence, and relatedness — that drive intrinsic motivation and sustainable achievement. SDT has been validated in 400+ studies across cultures.
Achievement isn't just about trophies and titles—it's a fundamental human need for competence and mastery (Deci & Ryan, 2000, Psychological Inquiry). Research shows that the pursuit and attainment of meaningful goals creates upward spirals of wellbeing, enhancing self-esteem, motivation, and life satisfaction.
As the final pillar of Seligman's PERMA model, Accomplishment represents the intrinsic drive to pursue mastery, competence, and success across life domains. Building on your foundation of self-awareness (Module 1), positive emotions (Module 2), relationships (Module 3), meaning (Module 4), and flow (Module 5), we now explore how meaningful achievement creates lasting wellbeing.
Defining Positive Accomplishment
Positive accomplishment is defined as "the development of individual potential through striving for and achieving meaningful outcomes." This definition emphasizes two critical elements:
Personal Growth
The development and expansion of individual capabilities, skills, and potential through the pursuit process.
Meaningful Outcomes
Goals that align with personal values, contribute to purpose, and create significance beyond mere achievement.
The Psychology of Achievement
Intrinsic vs. External Achievement
People often pursue accomplishment for its own sake—the satisfaction derived from mastery and competence is inherently rewarding, operating independently of external recognition or rewards.
Intrinsic Achievement
- • Pursued for satisfaction of mastery
- • Driven by competence needs
- • Creates lasting wellbeing
- • Sustainable motivation
External Achievement
- • Pursued for recognition/rewards
- • Driven by external validation
- • Temporary satisfaction
- • Motivation decreases over time
The Upward Spiral Effect
Achievement creates a bidirectional relationship with flourishing—success breeds positive emotions and self-efficacy, which fuel further striving and subsequent successes.
Initial Success
Positive Emotions
Enhanced Self-Efficacy
Greater Striving
The Journey Matters as Much as the Destination
The psychological benefits of striving—improved focus, heightened motivation, skill development, and personal growth—manifest during the pursuit, not just upon achievement. This makes the process of goal pursuit intrinsically valuable for wellbeing.
Self-Determination Theory: The Science of Motivation
Deci & Ryan's Motivational Framework
Self-Determination Theory (SDT) provides the scientific foundation for understanding what drives sustainable achievement. It reveals why some goals energize us while others drain us, based on how they satisfy our basic psychological needs.
The Three Basic Psychological Needs
🎯 Autonomy
The need to feel volition, choice, and self-direction in actions. Experiencing behavior as self-expression rather than external control.
Autonomy-Supporting Goals:
- • Align with personal values
- • Chosen freely, not imposed
- • Allow flexible approaches
- • Reflect authentic interests
💪 Competence
The need to feel effective and capable. Experiencing opportunities to express and master capacities through optimal challenges.
Competence-Supporting Goals:
- • Appropriately challenging
- • Build on existing skills
- • Provide clear feedback
- • Enable skill development
❤️ Relatedness
The need to feel connected to others, cared for, and have a sense of belonging within a community.
Relatedness-Supporting Goals:
- • Benefit others or community
- • Enable collaboration
- • Strengthen relationships
- • Create shared meaning
The Motivation Continuum
From External Control to Intrinsic Motivation
SDT reveals that motivation exists on a continuum from external control to intrinsic satisfaction:
External Regulation
Behavior controlled by external rewards/punishments
Example: Working solely for paycheck or avoiding criticism
Introjected Regulation
Driven by internal pressures like guilt or ego protection
Example: Studying to avoid feeling like a failure
Identified Regulation
Consciously values behavior as personally important
Example: Homework because it's relevant to career goals
Integrated Regulation
Fully assimilated with values and sense of self
Example: Career path that perfectly aligns with core values
Intrinsic Motivation
Engaging for inherent satisfaction and enjoyment
Example: Playing music purely for the love of creating
The Goal Internalization Process
Even initially external goals can become meaningful through internalization—actively finding personal value and aligning with core identity. This transformation makes goals more sustainable and conducive to wellbeing.
The Science of Effective Goal Setting
Beyond SMART: Evidence-Based Goal Framework
While SMART goals provide structure, meaningful achievement requires integrating psychological principles that satisfy basic needs and align with intrinsic motivation for sustainable success.
Enhanced SMART Goals Framework
SMART + Psychology = Sustainable Success
Specific + Values-Aligned
Clear, concrete goals that connect to your core values and authentic interests.
Instead of "Get fit," try "Train for marathon because physical vitality supports my value of energetic presence with family"
Measurable + Progress-Celebrating
Quantifiable metrics with built-in milestones that acknowledge progress and learning.
Track both outcome metrics and process improvements, celebrating weekly consistency gains
Achievable + Optimally Challenging
Realistic yet stretching—high enough to build competence, manageable enough to maintain motivation.
Set challenge level at 70-80% confidence—difficult enough for growth, achievable enough for success
Relevant + Autonomy-Supporting
Personally meaningful goals chosen freely, not imposed by others' expectations.
Ensure the goal reflects your authentic interests and allows flexible approaches to achievement
Time-bound + Process-Focused
Clear deadlines balanced with appreciation for the learning and growth journey.
Include both outcome deadlines and process milestones that value effort and improvement
Goal Categories for Wellbeing
✅ Intrinsic Goals (High Wellbeing)
- Personal Growth: Developing skills, learning, self-improvement
- Meaningful Relationships: Deepening connections, helping others
- Community Contribution: Making a positive difference
- Health & Vitality: Physical and mental wellbeing
- Creative Expression: Artistic pursuits, innovation
⚠️ Extrinsic Goals (Lower Wellbeing)
- Wealth Accumulation: Money for status rather than security
- Fame/Recognition: External validation and approval
- Image/Appearance: Looking good to impress others
- Power Over Others: Dominance and control
- Material Possessions: Stuff as status symbols
The Integration Principle
Even initially extrinsic goals can support wellbeing when integrated with intrinsic values. For example, pursuing financial success to provide security for family (relatedness) and enable meaningful work (autonomy) transforms money from external reward to meaningful tool.
Practical Goal Setting & Achievement Strategies
From Science to Practice
Transform psychological insights into actionable strategies for setting and achieving goals that create lasting satisfaction and personal growth.
Goal Setting Worksheet
Step 1: Values Connection
Connect your goal to core values from Module 4:
My goal:
_________________________________
Connects to these values:
_________________________________
Step 2: SDT Needs Assessment
How does this goal satisfy basic psychological needs?
Autonomy (choice/control):
___________
Competence (mastery):
___________
Relatedness (connection):
___________
Step 3: Challenge-Skill Balance
Current skill level (1-10):
___
Goal challenge level (1-10):
___
Optimal: Challenge slightly higher than skill (sweet spot: 7-8 challenge for 6-7 skill)
Step 4: SMART + Psychology Framework
Specific + Values-Aligned:
_________________________________
Measurable + Progress-Celebrating:
_________________________________
Achievable + Optimally Challenging:
_________________________________
Relevant + Autonomy-Supporting:
_________________________________
Time-bound + Process-Focused:
_________________________________
Achievement Strategies
Progress Tracking System
- • Outcome Metrics: Quantifiable results and milestones
- • Process Metrics: Daily habits and consistent actions
- • Learning Metrics: Skills developed and insights gained
- • Wellbeing Metrics: Energy, satisfaction, and growth
Motivation Maintenance
- • Regular Values Check: Reconnect goals to deeper purpose
- • Progress Celebration: Acknowledge small wins and growth
- • Challenge Adjustment: Modify difficulty to maintain flow
- • Support Systems: Engage mentors and accountability partners
Obstacle Navigation
- • Anticipate Barriers: Identify likely challenges in advance
- • Implementation Intentions: "If X happens, then I will Y"
- • Flexible Strategies: Multiple pathways to the same outcome
- • Growth Mindset: View setbacks as learning opportunities
Sustainable Momentum
- • Energy Management: Balance challenge with recovery
- • Habit Stacking: Link new behaviors to existing routines
- • Identity Integration: Align goals with evolving self-concept
- • Purpose Evolution: Allow goals to adapt as you grow
Your Achievement Action Plan
Primary Goal for Next 90 Days:
Goal: ____________________
Daily Process Commitment:
Daily action: ____________________
Progress Review Schedule:
When and how: ____________________
Key Takeaways & Next Steps
Your Achievement & Goal Setting Foundation
- ✅ Understanding meaningful vs. empty achievement
- ✅ Self-Determination Theory mastery
- ✅ Three basic psychological needs
- ✅ Motivation continuum navigation
- ✅ Enhanced SMART goals framework
- ✅ Intrinsic vs. extrinsic goal categories
- ✅ Goal internalization processes
- ✅ Evidence-based achievement strategies
- ✅ Personal action plan created
- ✅ Upward spiral mechanisms understood
Remember: Achievement is About Becoming, Not Just Getting
The most fulfilling accomplishments are those that develop your potential while contributing to something meaningful. Focus on who you're becoming through the pursuit, not just what you're achieving.
Start with one meaningful goal that satisfies your needs for autonomy, competence, and relatedness. Success breeds success—build momentum through consistent progress.
References & Sources
55 peer-reviewed sourcesThis article is based on peer-reviewed research from PubMed, PMC, and leading university research centers including Harvard, Stanford, UPenn, UC Berkeley, and Oxford.
- [1]Deci, E. L., & Ryan, R. M. (2000). The "What" and "Why" of Goal Pursuits: Human Needs and the Self-Determination of Behavior. Psychological Inquiry, 11(4), 227-268. University of Rochester.
- [2]Locke, E. A., & Latham, G. P. (1990). A Theory of Goal Setting and Task Performance. Englewood Cliffs, NJ: Prentice Hall. Based on 400+ studies.
- [3]Doran, G. T. (1981). There's a S.M.A.R.T. Way to Write Management's Goals and Objectives. Management Review, 70(11), 35-36.
- [4]Gollwitzer, P. M. (1999). Implementation Intentions: Strong Effects of Simple Plans. American Psychologist, 54(7), 493-503.
- [5]Gollwitzer, P. M., & Sheeran, P. (2006). Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processes. Advances in Experimental Social Psychology, 38, 69-119.
- [6]Kasser, T., & Ryan, R. M. (1996). Further Examining the American Dream: Differential Correlates of Intrinsic and Extrinsic Goals. Personality and Social Psychology Bulletin, 22(3), 280-287.
- [7]Ryan, R. M., & Deci, E. L. (2017). Self-Determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness. New York: Guilford Press. View Source
- [8]Sheldon, K. M., & Elliot, A. J. (1999). Goal Striving, Need Satisfaction, and Longitudinal Well-Being. Journal of Personality and Social Psychology, 76(3), 482-497. View Source
- [9]Bandura, A. (1997). Self-Efficacy: The Exercise of Control. New York: W.H. Freeman.
- [10]Fredrickson, B. L. (2001). The Role of Positive Emotions in Positive Psychology: The Broaden-and-Build Theory. American Psychologist, 56(3), 218-226. View Source
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