1. Session 5 Goals
Mindfulness X

2. This Presentation The Benefits of Goals Goal-related pitfalls
OUTLINE
This Presentation
The Benefits of Goals
Goal-related pitfalls
Mindfulness and Goals

3. 1
The Benefits of Goals

4. Big part of life career goals (e.g. higher position)
1. THE BENEFITS OF GOALS
Big part of life
career goals (e.g. higher position)
leisure goals (e.g. holidays)
personal goals (e.g. personal development)
small goals (e.g. finishing tasks)
big goals (e.g. building a house)

5. Goals can… determine direction increase motivation build self-efficacy
1. THE BENEFITS OF GOALS
Goals can…
determine direction
increase motivation
build self-efficacy
enhance focus

6. 2
Goal-related pitfalls

7. closer to the goal, we find ourselves
2. GOAL-RELATED PITFALLS
Counterproductive ” ”
An excessive focus on goals can have paradoxical effects: rather than getting
closer to the goal, we find ourselves
moving away from it.

8. 2. GOAL-RELATED PITFALLS
Counterproductive
Goal: less negative thoughts about self? -> experience lower self-esteem (Borton, Markowitz, & Dieterich, 2005)
Goal: trying to lose weight? –> more over-eating (Herman & Mack, 1975)
Goal: fall asleep?-> stay awake (Harvey, 2003)

9. TOO MUCH AWARENESS OF DISCREPANCY
2. GOAL-RELATED PITFALLS
Counterproductive
Now
80 kg
awake
no diploma
small apartment
Goal
60 kg
sleeping
diploma
house
TOO MUCH AWARENESS OF DISCREPANCY

10. FRUSTRATION BECAUSE OF DISCREPANCY
2. GOAL-RELATED PITFALLS
Counterproductive
Now
80 kg
awake
no diploma
small apartment
Goal
60 kg
sleeping
diploma
house
FRUSTRATION BECAUSE OF DISCREPANCY

11. PRESENT MOMENT ACTIVITY
2. GOAL-RELATED PITFALLS
Counterproductive
Now
80 kg
awake
no diploma
small apartment
Goal
60 kg
sleeping
diploma
house
DECREASED
ATTENTION FOR AND
THUS LOWER QUALITY OF
PRESENT MOMENT ACTIVITY

12. Less attention for the now
2. GOAL-RELATED PITFALLS
Less attention for the now
goals = future
future = thought
a lot of attention for goals = a lot of thoughts

13. Less attention for the now
2. GOAL-RELATED PITFALLS
Less attention for the now
The now:
= merely a way to get to the next moment
= never as important as the goal
= never good enough

14. Less attention for the now
2. GOAL-RELATED PITFALLS
Less attention for the now
value of “now” depends on goal contribution
difficult to see the true value of each moment
even “aimless” moments can be enriching

15. Less attention for the now
2. GOAL-RELATED PITFALLS
Less attention for the now
Future
Now

16. Less attention for the now
2. GOAL-RELATED PITFALLS
Less attention for the now
Future
Now

17. ” ” Fear and worry A lot of attention for goals means
2. GOAL-RELATED PITFALLS
Fear and worry ” ”
A lot of attention for goals means
that we spend a great amount of
time in our head: thinking.

18. Fear and worry Neutral/positive thoughts: “what is on my to-do list?”
2. GOAL-RELATED PITFALLS
Fear and worry
Neutral/positive thoughts:
“what is on my to-do list?”
“if I manage to…I can…”
“when shall I finish…?”

19. Fear and worry Negative thoughts: “What if I don’t succeed?”
2. GOAL-RELATED PITFALLS
Fear and worry
Negative thoughts:
“What if I don’t succeed?”
“I am not sure if everything will work out fine.”
“I cannot permit myself to fail.”

20. The happiness illusion
2. GOAL-RELATED PITFALLS
The happiness illusion ” ”
Many goals are set because
we believe that achieving them
will make us happier

21. The happiness illusion
2. GOAL-RELATED PITFALLS
The happiness illusion
overestimating the anticipated impact of future events (impact bias)
we get used to what we achieve (hedonic adaption)
short-lived happiness

22. 3
Mindfulness & Goals

23. More attention for the now
3. MINDFULNESS & GOALS
More attention for the now
Future
Now

24. More attention for the now
3. MINDFULNESS & GOALS
More attention for the now
Future
Now

25. More productivity undivided attention for the action in this moment
3. MINDFULNESS & GOALS
More productivity
undivided attention for the action in this moment
less frustrated by gap between now and goal
less distracted by (negative) thoughts

26. Less fear FEAR = False Expectations Appearing Real
3. MINDFULNESS & GOALS
Less fear
FEAR = False Expectations Appearing Real
fear = the thought we are not going to have something we think we need
you can never win from fearful thoughts

27. Less fear fear = a thought about the future = no reality/ truth
3. MINDFULNESS & GOALS
Less fear
fear = a thought about the future = no reality/ truth
recognize fear and turn back to the present moment

28. More gratitude pay attention to what is VS always looking ahead
3. MINDFULNESS & GOALS
More gratitude
pay attention to what is VS always looking ahead
satisfaction in the now VS goal attainment satisfaction
more attention for the way to the goal: easier to see what life has to offer

29. Thanks
For your attention