The Science of Success
The Scientific-Based Frameworks & Psychology Behind the Self Journal
At BestSelf.co, we believe that personal growth and productivity shouldn't be left to chance.
That's why the Self Journal is built on a foundation of scientific research, combining insights from psychology, neuroscience, and behavioral studies.
The Scientific Principles behind the Self Journal:
THE SCIENCE BEHIND
Goal-Setting and Motivation
Research by Locke and Latham (2002) shows that specific, challenging goals lead to higher performance than vague or easy goals. Moreover, Di Domenico and Ryan (2017) highlight the importance of intrinsic motivation in goal pursuit.
Links to scientific studies:
- Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.
- 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.
- 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.
- Di Domenico, S. I., & Ryan, R. M. (2017). The Emerging Neuroscience of Intrinsic Motivation: A New Frontier in Self-Determination Research. Frontiers in Human Neuroscience, 11, 145.
IN THE SELF JOURNAL
We encourage users to set specific, measurable goals and break them down into actionable steps. The journal also prompts reflection on why these goals matter, fostering intrinsic motivation.
THE SCIENCE BEHIND
Habit Formation
Studies by Wood and Rünger (2016) demonstrate that habits are formed through consistent repetition in stable contexts. James Clear's "Atomic Habits" (2018) further emphasizes the power of small, consistent changes.
Links to scientific studies:
- Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.
- Wood, W., & Rünger, D. (2016). Psychology of habit. Annual Review of Psychology, 67, 289-314.
- Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House.
- Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
IN THE SELF JOURNAL
Daily habit trackers help users build consistency, while reflection sections encourage mindfulness about the contexts that support or hinder habit formation.
THE SCIENCE BEHIND
Positive Psychology
Fredrickson's (2001) "broaden-and-build" theory suggests that positive emotions expand our awareness and build personal resources over time.
Links to scientific studies:
- Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.
- Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin, 131(6), 803-855.
- Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218-226.
- Peterson, C., & Seligman, M. E. P. (2004). Character strengths and virtues: A handbook and classification. Oxford University Press.
IN THE SELF JOURNAL
Daily gratitude prompts and win celebrations help cultivate positive emotions and build resilience.
THE SCIENCE BEHIND
Time Management and Productivity
Newport's "Deep Work" (2016) emphasizes the importance of focused, uninterrupted work for productivity. The Pomodoro Technique (Cirillo, 2006) shows the effectiveness of structured work intervals.
Links to scientific studies:
- Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.
- Allen, D. (2015). Getting Things Done: The Art of Stress-Free Productivity. Penguin Books.
- Cirillo, F. (2006). The Pomodoro Technique: The Acclaimed Time-Management System That Has Transformed How We Work. Currency.
- Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363-406.
IN THE SELF JOURNAL
Our daily schedules encourage time-blocking for focused work, while our unique "Today's Targets" section helps prioritize effectively.
THE SCIENCE BEHIND
Mindfulness and Self-Reflection
Brown and Ryan (2003) demonstrate that mindfulness contributes to psychological well-being. Pennebaker's (1997) work shows the therapeutic benefits of expressive writing.
Links to scientific studies:
- Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam.
- Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848.
- Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.
- Kross, E., & Ayduk, O. (2011). Making meaning out of negative experiences by self-distancing. Current Directions in Psychological Science, 20(3), 187-191.
IN THE SELF JOURNAL
Regular reflection prompts encourage mindfulness, while journaling spaces provide opportunities for expressive writing.
Introducing
Unlock Your Success with the Self Journal
Leverage science-backed strategies to set goals, stay on track, and achieve more.
Trusted by Over 250,000 Customers
