When it comes to setting goals, people often think, “I’m going to show them,” or “I’m going to prove them wrong.” However, what if I told you that setting goals from a place of defiance or to seek validation from others might not be the most sustainable or fulfilling approach? While the initial boost of motivation you feel when wanting to prove others wrong is strong at first, it often fades away. What if I told you that being in the moment, and practicing mindfulness can help you more than you ever imagined, leading to clearer intentions, genuine motivation, and a deeper connection to your true aspirations?
In this article, I’m going to dive into how mindfulness, a practice of being present and fully engaged in the current moment, can revolutionize the way we set and pursue our goals.
Mindfulness Aligns Your Goals With Your True Desires
When you are in the moment and also in tune with your emotions, it allows you to know what makes you happy, instead of doing things for external validation or societal pressures. So, when it comes to setting goals, mindfulness allows you to set goals that align with your authentic self and deepest passions. By being present and listening to your inner voice, you can identify what truly matters to you.
You Won’t Quit As Easily
Because of the fact that mindfulness helps you align your goals with your true desires, it almost forces you to not give up. This is because you’re doing it for you and not for anyone else. When your goals are deeply rooted in your authentic self and passions, the motivation to achieve them comes from a genuine place within.
Mindfulness Helps Enhance Focus And Clarity
There are so many distractions today. Instagram, TikTok, Snapchat, emails, and a constant barrage of notifications can easily divert our attention from what truly matters. So much so, that the average human’s ability to focus has gotten less and less. The average attention span in 2023 is 8.25 seconds. Between 2000 and 2015, attention spans have actually shrunk by 25%.
With that being said, practicing mindfulness is almost like a super power in this world of constant distractions.
With goal setting , this ability to focus becomes even more critical. Goals require planning, dedication, and consistent effort over time. If we’re constantly being pulled in different directions by distractions, it becomes challenging to maintain the momentum and drive needed to achieve our objectives.
Embracing the Journey, Not Just the Outcome
When you’re not mindful, you tend to focus on the end result. This tunnel vision could result in us not learning the valuable lessons that the journey itself offers. It’s easy to become so fixated on the destination that we overlook the beauty and growth opportunities present in each step along the way.
I want to give you one of my favorite examples of this. When Kobe Bryant was a rookie he shot 4 airballs in an elimination game against the Utah Jazz (the Lakers went on to lose). Because Kobe was mindful of his journey, he didn’t let this setback define him. Instead of dwelling on the failure or letting it shatter his confidence, he used it as a learning experience.
In an interview with Valuetainment, Kobe said this:
Okay, you feel embarrassed? You’re not that important. Get over yourself. That’s where you go, get over yourself, right? Like you’re worried about how people may perceive you, and like you’re walking around and it’s embarrassing because you shot five air balls. Get over yourself. And then after that, it’s okay, well, why did those air balls happen? Got it. High school the year before, we played 35 games max, right? Week in between, spaced out, plenty of time to rest. In the NBA, it’s back to back to back to back to back to back to back. I didn’t have the legs. So you look at the shot, every shot was online, but every shot was short. Right? I got to get stronger. I gotta train differently. The weight training program that I’m doing, I gotta tailor it for an 82-game season so that when the playoffs come around, my legs are stronger and that ball gets there. So I look at it with rationale and say, okay, well, the reason why I shot air balls is because my legs aren’t there. I got it. Well, next year they’ll be there. That was it.”
This is the perfect example of embracing the journey and not just the outcome. Kobe’s mindset showcases the essence of mindfulness in action. Instead of getting bogged down by the weight of public opinion or the disappointment of the moment, he chose to reflect, understand, and grow from the experience.
Some Good Ways To Practice Mindfulness
The brain is not a muscle, but the more you train yourself to be more mindful and in the moment, the stronger your ability to do it becomes. Below I’ll go over some ways you could practice mindfulness.
- Meditation: This is one of the most common and effective ways you can practice mindfulness. Even just a few minutes a day can make a huge difference. Sit in a quiet place, close your eyes, and focus on your breathing. When your mind wanders, gently bring it back to your breath.
- Deep Breathing: Whenever you feel overwhelmed or stressed, take a few deep breaths. Focus on the sensation of the air entering and leaving your nostrils or the rise and fall of your chest.
- Mindful Eating: Instead of eating in a rush or while distracted, you should savor each bite. It’s important that you pay attention to the taste, texture, and aroma of your food.
- Body Scan: Lie down and mentally scan your body from head to toe. Notice any tension, warmth, or discomfort. This practice helps in connecting with your physical self and recognizing any stress points.
- Nature Walks: Take a walk in a park or any natural setting. Instead of listening to music or thinking about your to-do list, focus on the sounds of nature, the feeling of the ground beneath your feet, and the fresh air.
- Journaling: This is something I do myself all the time in multiple facets of my life. All it takes is a few minutes of journaling and your mind will feel much clearer.
- Mindful Listening: When someone is talking to you, give them your full attention. Listen without judgment or thinking about your response.
- Gratitude Practice: At the end of each day, think of three things you’re grateful for. This shifts your focus from what’s lacking or stressful to what’s abundant in your life. I frequently write down a list of things i’m grateful for and i’ve found it helps me.
- Setting Intentions: Start your day by setting a clear intention. It could be something simple like “Today, I will be more patient” or “I will focus on one task at a time.”
