Goals and Commitment

Picture of football goal

Why goals?

When we focus on our goals, we focus less on our problems. This helps us feel more positive and gives us more energy. Goals provide something to aim for, and allow us to measure our success.

We intensify what we notice.

When we turn our attention inwards, we risk making our sensations and emotions stronger, because attention intensifies experience.

When we focus the mind on sorrow and pain, we risk intensifying those feelings. When we focus on our goals, and on our strengths and well-being, we strengthen those positive feelings instead.

Do I need goals?

Having goals doesn’t work for everyone. Some people find it more helpful to focus on WHY they do things, rather than on where they want to be. Others prefer to work by principles. They find it more useful to focus on HOW they’re doing things.

For some, identifying positive habits; small positive behaviours repeated each day, feels more helpful.

If you’re the kind of person who finds goals useful, and you want to get better at goal-setting, you’ve come to the right place!


Sometimes we’re ready, willing, and able to change. Other times we’re just thinking about it. Sometimes we’re not convinced change is needed, or whether change is possible.

Think about what you’re prepared to put into your goals. Think about how committed you feel to setting goals right now, then score your commitment from 1 to 10.

A score of 1 means:

“I’m not going to put much into it, but I’ll give it a go.”

A score of 10 means:

“I’m prepared to do whatever it takes, no matter what.”

Choose a number to show how committed you feel today. Don’t think about it too much, just make a note of it below.

Think about your score if it’s very low, or if there’s a difference between what it is, and what you think it ought to be.

As a general rule, the more energy you put into change, the more you’ll achieve.

What could you do, or what would have to happen, to increase your “commitment” score by just one point? Make a note of your answer below.

Next – Understanding Change.

Written by: SC.
Written on: 20 May 2019.
Last updated on: 06 June 2019.
Checked by: JL.
Checked on: 06 June 2019.
Date for review: May 2021.
Flesch Reading Ease: 77.