Session 5 Goals Mindfulness X OUTLINE This Presentation

Session 5 Goals Mindfulness X

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

1 The Benefits of Goals

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)

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

2 Goal-related pitfalls

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.

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)

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

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

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

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

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

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

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

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

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.

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

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

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

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

3 Mindfulness & Goals

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

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

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

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

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

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

Thanks For your attention