Mindful & Intentional Goal Setting Mackenzie Howard, LCMHCA
At the start of a year, it’s natural to think about what we want to change. Maybe we want to feel calmer, more connected, less reactive, or simply more like ourselves again. That’s where goal setting often comes in. But for many of us, goals can start to feel like pressure instead of support.
Incorporating mindfulness allows us to move forward in a gentle and intentional way.
Rather than asking, “What should I be doing differently?”, mindfulness encourages us to first ask, “What’s actually happening right now?” With these two questions, goals become less about fixing ourselves and more about caring for ourselves.
Mindfulness: Starting Where You Are
Mindfulness isn’t about clearing your mind or being calm all the time. It’s about noticing your thoughts, emotions, body sensations, and patterns without judgment.
This awareness matters because goals set without self-awareness often come from comparison, guilt, or exhaustion. Goals rooted in mindfulness tend to come from clarity and compassion.
Reframing Goals as Intentions
Traditional goal setting can be very focused on the end: do more, fix this, achieve that. A mindful approach shifts the focus to how we want to relate to ourselves along the way.
Instead of:
“I need to stop being so anxious.”
Consider:
“I want to build skills that help me respond to anxiety with more patience.”
These kinds of goals leave room for being human. They allow progress without perfection.
Small, Present-Moment Goals Count
Mindful goal setting values small, doable steps. Examples might include:
These goals meet you exactly where you are.
Moving Forward, Gently
When mindfulness and goal setting work together, growth becomes less about pushing and more about listening. Less about “becoming better,” and more about becoming more present, more intentional, and more kind with yourself.
You don’t have to do it all. You don’t have to do it perfectly. You just have to notice and move intentionally from there.
If you’re interested in learning more about mindfulness, goal setting, and the relationship between the two, reach out to us at The Purpose Center! Email kaytie@kkjpsych.com.
References
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The process and practice of mindful change (2nd ed.). New York, NY: Guilford Press.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-based cognitive therapy for depression (2nd ed.). New York, NY: Guilford Press