Having a goal helps to focus your mind and energy. If we have an emotional goal, it makes us more aware of what we are thinking, how we are feeling, and it can sharpen our ability to let go of anything that keeps us from our goal.
An emotional goal is not supposed to involve any struggle or time. It is just an intention, a certain focus to keep yourself in a certain energy, rather than letting yourself be carried away by the winds of negative thoughts or social conditioning.
I hope this video on emotional goals helps:
Inner Peace Now > Finding Happiness > Having Emotional Goals For Finding Happiness