James Clear says habits are "the compound interest of self-improvement" and he uses a mathematical illustration: improving 1% each day over a year accumulates to over 3600%! (1.01^365 = 37.78) while a 1% daily decrease (.99)^365 becomes a 97% decrease.
Rather than create goals, Clear recommends designing systems to make progress. He advises "Decide the type of person you want to be. Prove it to yourself with small wins". The Atomic Habits website includes many resources: at the bottom of the home page are 4 categories: Better Habits, Better Performance, Better Thinking and Optimal Health. Here is the link to the