In Session 5 we explore the benefits and pitfalls of goal making, striving and how goals can lift yet shift our sense of the moment and opportunities to connect inside and outside. Some goals are abstract and far away (“I want to be successful”), while others are concrete and relatively close (“I want to be done writing this article before 5 o’clock tomorrow”). This presentation explores our lives and things that can be done to plan for tomorrow, but live in the moment.

1. Session 5
Staying Clear - Goals
Work Mindfulness Institute
GOALS

2. GROUP
agreements reminder

3. MindfulnessIntentions
RAIN Meditation
Tara Brach

4. Review
Session 1, 2 3, 4

5. Neuroscience
Lizard Brain
External
Stimulus
Amygdala
Hijacking

6. The present moment
PAST NOW FUTURE

7. Examples of anchors
” our breath
 our body
 an object
 a sound
 a smell
Elephant Training
1. OBSTACLES & ATTENTION

8. A mindful person…
5. CREATING CONFLICTS
REALITY
THAT is neither
one or the
other, yet THAT
is both
awareness of
awareness
””- +THAT

9. Resolving the Conflict
2. ACCEPTANCE
 suppression
 distraction
 reframing
 positive thinking

10. Acceptance
2. ACCEPTANCE
accept

11. Radical Acceptance is letting go of fighting reality.
The term “radical” means to imply that the
acceptance has to come from deep within and has
to be complete.
Acceptance is the only way out of hell. It is the
way to turn suffering that cannot be tolerated into
pain that can be tolerated.
Radical Acceptance
2. ACCEPTANCE

12. Session 5
Staying Clear - Goals
Work Mindfulness Institute
GOALS

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

14. 1The Benefits of Goals

15. Big part of life
1. THE BENEFITS OF GOALS
 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)

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

17. 2Goal-related pitfalls

18. NON STRIVING VIDEO

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

20. Counterproductive
2. GOAL-RELATED PITFALLS
 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)

21. Counterproductive
2. GOAL-RELATED PITFALLS
Now
 180 lbs.
 awake
 no diploma
 small apartment
Goal
 160 lbs.
 sleeping
 diploma
 house
TOO MUCH
AWARENESS OF
DISCREPANCY

22. Counterproductive
2. GOAL-RELATED PITFALLS
Now
 180 lbs.
 awake
 no diploma
 small apartment
Goal
 160 lbs.
 sleeping
 diploma
 house
FRUSTRATION
BECAUSE OF
DISCREPANCY

23. Counterproductive
2. GOAL-RELATED PITFALLS
Now
 180 lbs.
 awake
 no diploma
 small apartment
Goal
 160 lbs.
 sleeping
 diploma
 house
DECREASED
ATTENTION FOR AND
THUS LOWER QUALITY OF
PRESENT MOMENT ACTIVITY

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

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

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

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

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

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

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

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

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

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

35. 3Mindfulness & Goals

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

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

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

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

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

41. More gratitude
3. MINDFULNESS & GOALS
 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

42. Wisdom
Compassion

43. Questions?

44. Thanks
For your attention