Ever meet those people who seem unstoppable? No matter what obstacle pops up, they power through—sometimes even with a smile on their face. Well, it’s not about luck or perfect conditions. According to psychology, it’s often about habits.

In this article, we’ll explore ten daily habits grounded in research and psychological principles that help people constantly move forward in life.

If you’re looking for some motivation—or just a new addition to your daily routine—you’re in the right place.

1. They Start Each Day with a Growth Mindset

You’ve probably heard of growth mindset before—it’s the idea, pioneered by psychologist Carol Dweck, that abilities and intelligence can be developed through dedication and hard work. People who possess a growth mindset see failures not as dead ends but as opportunities to learn.

Research shows that students who believe they can improve their intelligence through effort end up performing better academically than their peers who believe talent is fixed.

Start your day by telling yourself: “I’m here to learn and grow.” It’s not just a cheesy affirmation. It’s a shift in perspective—a willingness to see mistakes and challenges as stepping stones, not roadblocks.

Carol Dweck says, “In a growth mindset, challenges are exciting rather than threatening.” Embrace that excitement, and you’re already on your way to success.

2. They Practice Mindful Goal-Setting

Moving forward in life is often about having a clear direction. Sure, you can wander and explore—but even that’s more productive when you have a sense of what you’re wandering toward. Mindful goal-setting is about aligning your goals with your values and setting specific, measurable, and achievable objectives.

Researchers Locke and Latham (2002) found in their goal-setting theory that challenging, specific goals lead to higher performance than “do your best” type goals. Goals create a roadmap, helping you focus your efforts and track progress.

Every morning, write down your top three priorities for the day. Keep them in view—maybe on a sticky note near your laptop or on your phone’s lock screen.

“You are never too old to set another goal or to dream a new dream,” wrote C.S. Lewis. While he wasn’t a psychologist, the sentiment aligns with the principle that goal-setting can happen at any stage of life.

3. They Engage in Regular Self-Reflection

You know that friend who’s always journaling at the end of the day? They might be onto something. Regular self-reflection helps you evaluate your thoughts, feelings, and actions, creating an opportunity to adjust and improve.

In a study, participants who spent 15 minutes a day reflecting on lessons learned performed 23% better after 10 days than those who did not reflect (Di Stefano, Gino, Pisano, & Staats, 2016).

Spend 5-10 minutes at the end of each day asking yourself reflective questions. What went well? What could have been better? What did you learn?

Psychologist John Dewey once noted, “We do not learn from experience… we learn from reflecting on experience.” That sums it up perfectly.

4. They Practice Gratitude and Positive Thinking

Yes, you’ve heard it a million times: gratitude matters. But there’s a reason for all the hype. Consistently focusing on the positive aspects of your life rewires your brain to be more optimistic and resilient.

According to a study by Emmons and McCullough (2003), participants who wrote down things they were grateful for each day reported higher levels of optimism and fewer physical complaints than those who wrote down hassles.

Write three things you’re grateful for every evening. They don’t have to be groundbreaking—maybe a delicious cup of coffee, a warm bed, or a supportive friend.

Dr. Robert Emmons says, “Gratitude blocks toxic emotions, such as envy, resentment, regret—emotions that can destroy our happiness.” Enough said.

5. They Stay Physically Active (Even in Small Ways)

You don’t need to run a marathon or live at the gym to reap the psychological benefits of exercise. Small bouts of daily activity—from a brisk walk to a 10-minute workout—can do wonders for your mood and motivation.

Exercise boosts levels of dopamine and serotonin—neurotransmitters linked to mood and motivation. Studies have found that even brief bouts of exercise increase feelings of energy and improve mood.

Commit to at least 20 minutes of physical movement every day. That could be a walk during lunch, a quick yoga session in the morning, or dancing in your living room.

6. They Focus on One Thing at a Time (Single-Tasking)

Multitasking is often seen as a badge of honor, but the reality is that it splits your focus. When you try to juggle multiple tasks, you’re more prone to errors and mental fatigue. Those who constantly move forward tend to focus on one task at a time, giving it their full attention.

Research from Stanford University shows that chronic multitaskers perform worse on tests of task-switching ability than those who single-task. In other words, they’re more easily distracted and less efficient overall.

When you start a task, silence your notifications and close irrelevant tabs. Spend a set amount of time (like 25 minutes if you’re using the Pomodoro Technique) giving that task your undivided attention.

7. They Nurture Meaningful Connections

Humans are inherently social creatures. Even the most introverted among us need meaningful relationships to thrive. People who keep moving forward make an effort to maintain supportive friendships, family ties, or mentoring relationships.

According to the Harvard Study of Adult Development—one of the longest-running studies on human happiness—good relationships are one of the strongest predictors of long-term health and happiness (Waldinger & Schulz, 2016).

Reach out to someone you care about each day. It could be a text message, a quick phone call, or an in-person chat. The key is genuine connection, not just small talk.

As Robert Waldinger, current director of the Harvard study, said, “Good relationships don’t just protect our bodies; they protect our brains.”

8. They Embrace Lifelong Learning

When you stop learning, you stop growing. People who continually move forward have an insatiable curiosity. They read books, watch documentaries, listen to podcasts, and take online courses—always in the pursuit of new knowledge.

Neuroscience tells us that learning new skills and concepts can stimulate the brain, increase mental agility, and even help stave off cognitive decline. A study found that learning demanding new skills keeps aging minds sharp.

Dedicate at least 20 minutes a day to learning something new. It could be a chapter of a book, an online tutorial, or a lecture from a free educational platform.

Carl Rogers, a humanistic psychologist, once said, “The only person who is educated is the one who has learned how to learn and change.” Remember that the learning journey never ends.

9. They Practice Self-Compassion

It’s easy to beat yourself up over mistakes. But relentless self-criticism can stall your progress and drain your motivation. People who move forward know how to be kind to themselves, even (and especially) when they mess up.

Dr. Kristin Neff’s research on self-compassion indicates that treating yourself with kindness rather than judgment is associated with greater emotional resilience and lower anxiety. It’s also correlated with healthier motivation because you’re driven by care for yourself, not by fear of failure.

When you notice negative self-talk, pause and ask, “Would I say this to a friend?” If the answer is no, then adjust your self-talk to be more supportive and understanding.

10. They Celebrate Small Wins

Finally, the art of celebrating small victories. Big goals can sometimes feel daunting, and if you’re only waiting to celebrate the final success, you might burn out long before you get there. People who keep moving forward find reasons to pat themselves on the back along the way.

Teresa Amabile, a Harvard Business School professor, conducted research showing that recognizing small accomplishments significantly boosts motivation. This phenomenon is sometimes called the “progress principle.”

At the end of each day, pinpoint one small thing you accomplished (e.g., finishing a tough email, completing a workout, learning a new chord on the guitar) and give yourself credit. Share it with a friend or keep a journal of wins.

In The Progress Principle, Amabile writes, “Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work.”

Putting It All Together

Moving forward in life isn’t just about willpower. It’s about cultivating a series of supportive habits—rooted in proven psychological principles and studies—that build upon each other to propel you toward your goals. Whether it’s adopting a growth mindset, practicing daily gratitude, dedicating yourself to lifelong learning, or nurturing meaningful relationships, each habit adds another layer of momentum.

If you’re looking to shift your life into a higher gear, pick one of these habits and implement it today. Over time, the cumulative effect of these small, daily actions can create a powerful transformation. Don’t try to do all ten at once (hello, multitasking meltdown!). Start with one or two that resonate with you the most, and watch your self-awareness, motivation, and resilience grow.

In the wise words of psychologist Abraham Maslow, “One can choose to go back toward safety or forward toward growth.” Choose growth today, tomorrow, and every day you wake up. Because a life defined by forward motion is a life of continuous discovery—and isn’t that what life is all about?