" The lack of perceived progress can be de-motivating. On top of that, not believing you can achieve your goals increases feelings of hopelessness.15 Thus, it’s important to have at least a few goals that you believe you can achieve. Creating specific, meaningful, and achievable long-term goals can be a powerful way to reverse the course of depression. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time