Most goals fail not from lack of effort, but from lack of alignment
Mindful goal setting for beginners is the practice of using present-moment awareness to choose goals that reflect your genuine values rather than external pressure. Instead of forcing discipline toward goals that feel hollow, you start by pausing, observing your honest reactions, and selecting goals that produce real energy rather than obligation.
Mindful goal setting for beginners starts with a simple question most goal-setting advice skips: Are these goals actually yours? You write down your goals every January. By March, half of them feel like obligations you assigned to a stranger. A 2020 study across three samples (N = 1,522) found that people higher in trait mindfulness are more likely to set self-concordant goals — goals that match their authentic interests and values — and that this alignment was associated with greater goal progress over time, though the indirect effect was small and marginal in one of the three samples [1]. That finding reframes the entire goal-setting conversation. The problem isn’t discipline. The problem is that most people set goals on autopilot, responding to social pressure or comparison rather than genuine personal motivation. Mindful goal setting changes the starting point. Instead of asking “What should I achieve?” you ask “What actually matters to me right now?”
“Mindfulness had a small, positive association with self-concordant goal setting (r = .14, p < .001).” — Smyth et al. [1]
Mindful goal setting is the practice of using present-moment awareness and non-judgmental self-observation to identify, select, and pursue goals that reflect authentic values rather than external expectations or habitual patterns.
What you will learn
- Why most goals feel wrong from the start and what self-concordance theory says about it
- The Presence-Purpose Bridge: a five-step framework for setting goals that stick
- How to practice mindful goal setting step by step, starting today
- Why self-compassion strengthens goal pursuit instead of weakening it
- How values-based goal setting from ACT research keeps you flexible under pressure
Key takeaways
- Mindful goal setting means choosing goals from awareness, not autopilot, so they reflect what genuinely matters.
- Self-concordant goals predict sustained effort and greater well-being compared to externally driven goals.
- The Presence-Purpose Bridge is a five-step process: Pause, Observe, Clarify, Select, and Commit.
- A four-week mindfulness intervention increased goal progress compared to a waitlist control group.
- Self-compassion after setbacks increases motivation to improve rather than decreasing it.
- Values-based goals from ACT research function as directions to live by, not endpoints to reach.
- Present-moment awareness helps you notice when a goal no longer fits, allowing flexible adjustment.
- Beginners can start with one mindful check-in before each goal-setting session for immediate results.
Why do most goals feel wrong from the start?
Standard goal-setting advice tells you to pick a target, make it specific, and start grinding. That advice skips the most important question: Is this goal actually yours?
Psychologist Kennon Sheldon’s self-concordance model explains why so many goals fizzle out. Goals fall on a spectrum from controlled (driven by guilt, obligation, or social pressure) to autonomous (driven by genuine interest and personal values).
Sheldon and Elliot found that people pursuing self-concordant goals put in more sustained effort, were more likely to reach those goals, and gained more well-being from attaining them [2]. Goals driven by external pressure (guilt, obligation, social comparison) produce less sustained effort, lower attainment, and minimal satisfaction even when achieved.
Self-concordance research also draws a key distinction between approach goals and avoidance goals. An approach goal moves you toward something you want, such as “build a consistent writing practice.” An avoidance goal moves you away from something you fear or dislike, such as “stop procrastinating on writing.” Both goals point at the same behavior, but approach-framed goals produce more sustained autonomous effort. When most of your goals are avoidance-framed, it is a signal that fear rather than genuine interest is driving your choices. Mindful goal setting helps you notice this pattern and reframe where possible.
This matters for beginners. The default mode for most people is to set goals based on what they think they should want. Get promoted. Lose weight. Read more books. These goals sound reasonable, but if they don’t connect to something you genuinely care about, you’ll fight yourself every step of the way.
Mindfulness changes the equation. The Shapiro model of mindfulness identifies three core components [6]:
- Intention — a deliberate, conscious choice about why you are engaging in mindful practice. Applied to goal setting, intention means getting clear on why you are pursuing a goal before you commit to it.
- Attention — the capacity to observe present-moment experience without immediately reacting. Applied to goal setting, attention means noticing your internal reactions (excitement, dread, flat obligation) as you consider different options.
- Attitude — the quality of non-judgment and openness brought to whatever is observed. Applied to goal setting, attitude means approaching your own desires and hesitations with curiosity rather than self-criticism.
Together, these three elements create the conditions for choosing goals that are genuinely self-concordant.
The Presence-Purpose Bridge: A five-step framework
The Presence-Purpose Bridge is an original goalsandprogress.com framework that connects present-moment awareness with purposeful goal selection. Most people jump straight from vague dissatisfaction to a specific goal. This framework builds a bridge between where you are (present awareness) and where you want to go (purpose-aligned action), with each step grounded in mindful self-observation.
Step 1: Pause — Create space before choosing
Before you write a single goal, stop. Close your eyes for 60 seconds. Notice what’s happening in your body and mind right now. Are you stressed? Excited? Restless? This isn’t meditation. It’s a check-in. You’re establishing a baseline of self-awareness before making decisions about your future.
Most people skip this step entirely. They sit down to set goals as their mind is still churning from the day. That mental noise shapes which goals feel appealing. Stress makes you pick avoidance goals (“stop procrastinating”). Comparison makes you pick status goals (“earn six figures”). A 60-second pause clears enough mental static to hear what you actually want.
Step 2: Observe — Notice your internal responses
Now brainstorm potential goals, but don’t commit to any of them yet. Write down 8-10 possibilities. As you read each one back, pay attention to your body. Some goals produce a sense of energy or expansion. Others produce tightness, obligation, or a flat “I guess I should” feeling.
If you try the Observe step and feel nothing — no clear somatic signal in either direction — that is a common beginner experience, not a sign the process is broken. Your body has been overridden by habitual thinking for a long time. When this happens, skip to the Step 3 “nobody would know” question as a cognitive fallback. It often produces a clearer signal than body awareness alone for first-time practitioners. Return to the somatic step in your next session; the capacity builds with repetition.
This observation step draws from the mindfulness principle of non-judgmental awareness. You’re not analyzing whether a goal is “good” or “realistic” yet. You’re simply noticing your honest response to each option. Mindful goal setting treats your somatic response to a potential goal as genuine data about whether that goal aligns with your values. Kabat-Zinn’s definition of mindfulness as paying attention on purpose, in the present moment, and non-judgmentally applies directly here [7].
Step 3: Clarify — Test alignment with your values
Take your top 3-4 goals from Step 2 and ask one question about each: “If nobody ever knew I achieved this, would I still want it?” This question strips away social validation. What remains is the goal’s intrinsic value to you.
Acceptance and Commitment Therapy (ACT) research distinguishes between values and goals [5]. Values are ongoing directions (like “being a present parent” or “creating meaningful work”), and goals are specific outcomes that express those values. A goal is self-concordant when it connects clearly to a value the goal-setter holds, not when it meets external approval criteria. If you can’t identify the value behind a goal, that’s a signal the goal may be externally driven.
For beginners, try this: write the value next to each goal. “Run a marathon” might connect to “physical vitality” or it might connect to “proving myself to others.” The same goal can be self-concordant or not, depending on the value underneath it. If you need help structuring this process, a goal tracking system can keep your values and goals visible in one place.
One common situation at this step: two values you hold pull in different directions. “Be a present parent” and “grow my career” are both real, and they sometimes compete for the same time. Mindful goal setting does not pretend this tension disappears. Instead, the Clarify step surfaces the conflict so you can hold it consciously rather than ignoring it until you burn out. In practice, this often means asking which value you would regret neglecting most at this stage of your life, then selecting a goal that honors that value without permanently abandoning the other. Many apparent conflicts also dissolve when you look at the specific goal rather than the abstract value: a single focused career project and protected family evenings can serve both values simultaneously.
Step 4: Select — Choose 2-3 goals that pass the filter
Narrow down to 2-3 goals maximum. Fewer goals means more mental bandwidth for each one. The self-concordance framework holds that autonomous motivation is strongest when goals genuinely reflect personal interest, and that quality of alignment typically matters more than quantity of goals [2]. Pick the goals where your energy was highest in Step 2 and your value alignment was clearest in Step 3.
This is where mindful goal setting differs most from conventional approaches. Standard advice says set as many SMART goals as you want. Mindfulness-based goal setting says set fewer goals with deeper alignment. If you want to connect daily tasks to these selected goals, see goal cascading from vision to daily tasks for a structured approach.
Step 5: Commit — Turn awareness into action
Commitment in this framework doesn’t mean rigid attachment to an outcome. It means choosing to move toward your goal and staying aware of how the pursuit feels along the way. Kappes and colleagues found that a four-week mindfulness intervention increased both goal progress and autonomous goal motivation compared to a waitlist control group [3]. Their study trained university students in daily mindfulness exercises focused on present-moment awareness of thoughts, emotions, and bodily sensations during goal pursuit. The mechanism: by strengthening non-judgmental awareness, participants noticed more quickly when their motivation shifted from autonomous (“I want this”) to controlled (“I should do this”), which allowed them to re-engage with their personal reasons for pursuing the goal rather than defaulting to obligation-driven effort.
Write down each selected goal with three elements: the goal itself, the value it serves, and one first action you can take this week. This format keeps the bridge intact — you’re connecting present action (what you’ll do today) with purpose (why it matters) at every step.
How to practice mindful goal setting step by step
The Presence-Purpose Bridge gives you the framework. Here’s how to apply it in practice, especially if you’ve never combined mindfulness with goal planning before.
The five steps of mindful goal setting for beginners:
- Pause — Close your eyes for 60 seconds and notice your current mental state before making any decisions.
- Observe — Brainstorm 8-10 possible goals and pay attention to how your body responds to each one.
- Clarify — Ask “If nobody ever knew I achieved this, would I still want it?” to test each goal’s alignment with your values.
- Select — Choose 2-3 goals that produced the most energy in Observe and the clearest value alignment in Clarify.
- Commit — Write each selected goal with the value it serves and one first action for this week.
Before your goal-setting session
Set aside 30-45 minutes in a quiet space. Turn off notifications. This isn’t about productivity; it’s about honesty with yourself. If you’ve been building a mindful morning routine, schedule your goal-setting session during your most clear-headed time of day. If you don’t yet have such a routine, any quiet 30-minute window works. The quality of your attention matters more than the time of day.
Start with 2-3 minutes of focused breathing. Not to “get in the zone” but to arrive in the present moment. Notice your breath without changing it. If you’re a skeptic about whether this step matters, the research is clear: even brief mindfulness exercises shift attention from habitual thought patterns to present-moment observation [6]. That shift is what helps you set goals from awareness rather than autopilot.
During the session
Walk through all five steps of the Presence-Purpose Bridge. Spend roughly 5 minutes on Pause, 10 minutes on Observe, 10 minutes on Clarify, 5 minutes on Select, and 5 minutes on Commit. Write by hand if possible — the reflective pace of handwriting supports the kind of slow, deliberate thinking this exercise requires.
If some of your goals are externally imposed — an assigned OKR, a family obligation you cannot opt out of — the process adapts. For those goals, Steps 1 through 3 shift from “which goals to pick” to “why this goal could matter to me personally.” Ask what value the externally assigned goal could serve for you. A revenue target might connect to “craft mastery.” A household responsibility might connect to “being a reliable partner.” Finding the personal “why” inside an imposed goal brings enough self-concordance to sustain effort, even when the goal itself was not freely chosen.
When you notice your mind drifting toward what you “should” want, gently redirect to what you actually want. Mindful goal setting builds the skill of distinguishing between socially conditioned “should” goals and genuinely self-concordant goals. It gets easier with practice. For skeptics who wonder if this is just navel-gazing, note that the process produces concrete, specific goals — just goals that are better aligned with who you are.
Worked example: One goal through all five steps
Imagine a beginner named Priya. She sits down for a 35-minute goal-setting session and runs one candidate goal through the full Presence-Purpose Bridge.
Pause: Priya closes her eyes for 60 seconds. She notices she is tired and mildly anxious from a busy week. She takes three slow breaths and acknowledges the tiredness rather than pushing through it. Baseline set.
Observe: She writes down nine potential goals, including “get promoted,” “learn Spanish,” and “start a weekly creative project.” Reading each one back, she notices that “get promoted” produces a tight, dutiful feeling. “Start a weekly creative project” produces something lighter — a small lift in her chest, a “yes, actually” response. She marks it.
Clarify: She asks: “If nobody ever knew I did this, would I still want it?” Yes, she thinks immediately. She traces the goal back to a value: creative expression and making things with her own hands. She writes “Creative expression” next to the goal.
Select: Priya narrows to two goals — the creative project (highest energy, clear value) and a health goal that also produced genuine energy during Observe. She sets aside “get promoted” for now. Not because it is unimportant, but because the energy behind it was obligation rather than interest.
Commit: She writes: “Goal: Start a weekly creative project (one Sunday per month for starters). Value it serves: Creative expression. First action this week: Clear one hour on Sunday and gather materials I already have.” The goal is now specific and connected to a real why.
This full sequence took Priya 35 minutes. The selected goals were different from the ones she would have written on autopilot.
After the session
Review your selected goals the next day with fresh eyes. Do they still feel right? If a goal looks different 24 hours later, that’s useful information. Mindful goal setting isn’t a one-time event. It’s an ongoing practice of checking whether your goals still match your values as both evolve.
Set a monthly check-in where you revisit Step 2 (Observe) and Step 3 (Clarify) for each active goal. Sometimes a goal that was self-concordant in January no longer fits in April. That’s not failure. That’s awareness. Integrating mindfulness into your productivity system makes these check-ins natural rather than disruptive.
Self-compassion makes goal pursuit stronger, not softer
A common fear among beginners: “If I’m gentle with myself about goals, won’t I just slack off?” The research says the opposite. Breines and Chen ran four experiments testing whether self-compassion undermines motivation. Participants in the self-compassion condition spent more time studying after failure, reported greater motivation to make amends after moral transgressions, and expressed stronger commitment to not repeating mistakes [4].
Self-compassion after goal-related setbacks removes the shame spiral that kills motivation and preserves the energy needed to try again. When you miss a workout or blow a deadline, the harsh inner critic says “You always fail.” That message kills motivation. Self-compassion says “This is hard, and setbacks are part of any worthwhile pursuit.” That message preserves the energy needed to try again.
Neff’s review of self-compassion research identifies three active components that each apply directly to goal pursuit [8]:
- Self-kindness — treating yourself with care rather than harsh judgment. When you hit obstacles, self-kindness keeps you in the game instead of triggering withdrawal.
- Common humanity — recognizing that struggle is shared, not personal failure. This normalizes the difficulty so setbacks feel like part of the path rather than proof you chose the wrong one.
- Mindfulness — observing difficult emotions without being consumed by them. This prevents a single bad day from spiraling into catastrophizing about the entire goal.
For practical application, try this after any goal-related setback: acknowledge the difficulty (“This is frustrating”), recognize the shared experience (“Everyone struggles with this”), and observe your emotional response without amplifying it (“I notice I’m feeling defeated, and that feeling will shift”). This three-step process takes 30 seconds and directly counteracts the self-criticism that derails goal pursuit. Building a growth mindset reinforces this pattern — treating setbacks as data rather than verdicts.
Values-based goal setting: Goals as directions, not destinations
Acceptance and Commitment Therapy offers a perspective that reshapes how beginners think about goals. In the ACT framework, values are chosen qualities of purposive action — not things to be obtained but directions to be lived [5]. A value like “being creative” is never fully achieved. It’s a direction you keep moving toward through specific goals (finish the novel, take a painting class, redesign the website).
This distinction matters for mindful goal setting. It removes the pass/fail binary that makes goal pursuit stressful. If your goal is “get promoted by December” and you don’t get promoted, conventional goal setting calls that a failure. Values-based goal setting asks whether daily actions aligned with the underlying value, reframing “failure” as incomplete data rather than a verdict. Maybe you learned new skills, took on challenging projects, and earned respect from colleagues. That’s not failure. That’s a different kind of progress.
Mindfulness supports values-based goals by keeping you aware of whether your daily actions match your stated values. Without that awareness, it’s easy to claim “professional growth” as a value yet spend every evening scrolling social media. Meditation practice for better focus trains exactly this capacity — the ability to notice the gap between intention and action without harsh judgment.
How does mindful goal setting compare to conventional approaches?
Understanding the differences between mindful and conventional goal setting helps beginners see what they’re gaining — and what they’re keeping. The two approaches aren’t enemies. They address different parts of the goal-setting process.
Mindful goal setting vs. SMART goals: six dimensions compared
| Dimension | Conventional Goal Setting (SMART) | Mindful Goal Setting (Presence-Purpose Bridge) |
|---|---|---|
| Starting point | Desired outcome | Present-moment awareness of values |
| Selection criteria | Specific, measurable, achievable | Authentic, value-aligned, energy-producing |
| Number of goals | As many as desired | 2-3 maximum for deeper alignment |
| Setback response | Try harder, stay disciplined | Self-compassion, reassess alignment |
| Success metric | Goal achieved or not achieved | Values alignment maintained throughout pursuit |
| Flexibility | Change goals = failure | Change goals = awareness in action |
Mindful goal setting and SMART goals work best as complements: use mindfulness to choose the right goals, then use SMART criteria to structure the pursuit. You can make a mindfully chosen goal specific, measurable, and time-bound. The difference is that you’ve already filtered for alignment before you start formatting.
Common mistakes beginners make with mindful goal setting
Mistake 1: Treating mindfulness as a goal-setting “hack.” Mindful goal setting isn’t a technique to squeeze more productivity from your brain. It’s a shift in how you relate to your goals. If you approach it as a performance tool, you’ll miss the point and revert to autopilot goal setting within weeks.
Mistake 2: Expecting clarity on the first try. Your first mindful goal-setting session may feel awkward or unproductive. That’s normal. You’ve spent years setting goals on autopilot. Learning to tune into your authentic preferences takes practice. Give yourself three sessions before judging the process.
Mistake 3: Confusing flexibility with quitting. Mindful goal setting includes the awareness to change direction when a goal no longer fits. But some beginners use “mindful flexibility” as permission to abandon every goal that gets difficult. The distinction: difficulty is expected and part of the process. Misalignment — the persistent feeling that a goal doesn’t serve any value you hold — is a signal to reassess.
Mistake 4: Skipping the body-awareness step. Step 2 (Observe) asks you to notice physical responses to potential goals. Many beginners skip this as “too woo-woo.” But somatic responses are real data. If a goal consistently produces tension in your chest and a clenched jaw, your body is telling you something your rational mind is overriding. Different mindfulness techniques train this body-awareness capacity in different ways.
Ramon’s take
I spent years setting goals that looked impressive on paper and felt hollow in practice. The shift happened when I started pausing before each planning session — not meditating for 30 minutes, just sitting quietly for 60 seconds and asking “What do I actually care about right now?” Half my goals disappeared, and the ones that survived got my full attention. The Presence-Purpose Bridge came out of that experience: I realized the gap between where I was mentally and where I wanted to go was the root cause of every abandoned goal. Closing that gap with awareness first, action second, changed how I plan everything.
Conclusion
Mindful goal setting for beginners comes down to one core shift: choosing goals from awareness instead of autopilot. The research confirms that self-concordant goals produce more effort, higher attainment, and greater well-being [2]. Self-compassion after setbacks increases motivation rather than undermining it [4]. And people higher in trait mindfulness tend to report more self-concordant goals [1], with one intervention study finding that regular mindfulness practice increased goal progress over a four-week period [3].
The Presence-Purpose Bridge gives you a repeatable process: Pause, Observe, Clarify, Select, Commit. It works whether you’re setting career goals, health goals, or creative goals. The bridge is the same. The destination is yours.
Next 10 minutes
- Close your eyes for 60 seconds. Notice your mental state right now — stressed, calm, distracted, energized. That’s Step 1 (Pause) of the Presence-Purpose Bridge.
- Write down one goal you’re currently pursuing. Ask: “If nobody ever knew I achieved this, would I still want it?” Notice your honest answer.
This week
- Schedule a 30-minute mindful goal-setting session using all five steps of the Presence-Purpose Bridge. Use the timing guide: 5 min Pause, 10 min Observe, 10 min Clarify, 5 min Select, 5 min Commit.
- For each goal you select, write the value it serves alongside it. If you can’t name the value, reconsider the goal.
- Practice the self-compassion three-step response (acknowledge, recognize, observe) at least once when you encounter a setback.
There is more to explore
Start with the mindfulness and productivity complete guide for the full framework connecting present-moment awareness with performance. If you want to pair mindful goals with daily habits, see the mindful morning routine guide and daily gratitude practice for success. Struggling with focus during goal pursuit? Try using meditation for better focus or compare mindfulness techniques to find what works for you. On the planning side, connect mindful goals to a goal tracking system and learn goal cascading from vision to daily tasks. For the mindset that sustains this work, explore the growth mindset development guide.
Take the next step
Ready to put these principles into practice? The Life Goals Workbook provides structured exercises for clarifying your values and setting goals aligned with them — the same process the Presence-Purpose Bridge builds on, in a format you can work through at your own pace.
Related articles in this guide
- Mindful morning routine guide
- Mindful time-out techniques
- Mindfulness and cognitive performance research
Frequently asked questions
What if a value I care about conflicts with family or cultural expectations?
Value conflicts are common and do not mean something is wrong with your goal-setting process. When a personal value (such as creative freedom) clashes with a family or cultural expectation (such as financial stability), the Clarify step helps you examine whether the conflict is real or assumed. Often, a single goal can honor both values with reframing. For example, “build a freelance design practice” serves creativity and financial independence simultaneously. When the conflict is genuine, rank your values by asking which one you would regret neglecting in five years. That ranking gives you a starting point, not a permanent answer, because values shift as your circumstances change.
How do I tell the difference between a somatic “no” signal and anxiety about difficulty?
Both sensations can feel like tightness or resistance, but they carry different qualities. A somatic “no” tends to feel flat, heavy, or draining, as though energy is leaving your body when you picture the goal. Anxiety about difficulty usually comes with a buzz of nervous energy, sometimes mixed with excitement, because part of you recognizes the goal matters enough to feel scary. One useful test: imagine completing the goal successfully. If the image produces relief (“at least it is over”), the resistance likely signals misalignment. If the image produces genuine satisfaction, the resistance is more likely growth-edge anxiety that self-compassion can help you work through.
Can beginners practice mindful goal setting without meditation experience?
Yes. Mindful goal setting does not require a formal meditation practice. The core skill is pausing to observe your internal responses before choosing goals. A 60-second breathing pause before your goal-setting session is enough to shift from autopilot to awareness. With time, you may choose to add meditation, but it is not a prerequisite.
Does being mindful about goals make you less ambitious?
No. Mindful goal setting often increases effective ambition by directing energy toward goals that genuinely matter. Research on self-concordance shows these goals receive more sustained effort [2]. The goals that drop away tend to be ones driven by comparison or obligation — goals that were draining energy without meaningful return.
What if I can’t identify any value behind a goal I feel drawn to?
This happens more often than people expect, and it is useful information. Start by asking “What would achieving this goal give me?” and then ask the same question about that answer. For example: “I want to run a marathon” leads to “It would prove I can do hard things,” which leads to “I value resilience and self-trust.” Two or three rounds of this usually surface the underlying value. If nothing emerges after several attempts, the goal may be driven by comparison or social expectation rather than personal motivation. That does not make it a bad goal automatically, but it means you should test it more carefully during the Observe step and watch for flat or obligatory body responses.
How often should I revisit my mindfully set goals?
Monthly check-ins work well for most people. Revisit the Observe and Clarify steps for each active goal to see if alignment still holds. Major life changes may prompt an earlier review. The point is not to change goals constantly but to stay aware of whether your goals still serve your values as both evolve.
Can I run the Presence-Purpose Bridge at work for professional OKRs?
Yes, with one adaptation. Professional OKRs often come pre-assigned, so Steps 1 through 3 shift from “which goals to pick” to “how to connect assigned goals to personal values.” For each OKR, identify the value it could serve for you personally. A revenue target might connect to “mastery of my craft” or “supporting teammates who depend on this product.” That personal connection transforms a top-down objective into something closer to a self-concordant goal. If you genuinely cannot find any personal value behind an assigned OKR, that is worth raising with your manager, because sustained effort on a goal with zero personal meaning is difficult to maintain regardless of incentives.
Can mindful goal setting work alongside traditional productivity systems?
Yes. Mindful goal setting addresses which goals to pursue. Traditional productivity systems address how to pursue them. Use the Presence-Purpose Bridge to select aligned goals, then apply your preferred tracking, scheduling, or project management approach to execute. The combination is stronger than either approach alone.
This article is part of our Mindfulness complete guide.
References
[1] Smyth, A. P. J., Werner, K. M., Milyavskaya, M., Holding, A., & Koestner, R. “Do mindful people set better goals? Investigating the relation between trait mindfulness, self-concordance, and goal progress.” Journal of Research in Personality, 88, 104015, 2020. https://doi.org/10.1016/j.jrp.2020.104015
[2] Sheldon, K. M., & Elliot, A. J. “Goal striving, need satisfaction, and longitudinal well-being: The self-concordance model.” Journal of Personality and Social Psychology, 76(3), 482-497, 1999. https://doi.org/10.1037/0022-3514.76.3.482
[3] Kappes, C., Marion-Jetten, A. S., et al. “The role of mindfulness and autonomous motivation for goal progress and goal adjustment: An intervention study.” Motivation and Emotion, 2023. https://doi.org/10.1007/s11031-023-10033-2
[4] Breines, J. G., & Chen, S. “Self-compassion increases self-improvement motivation.” Personality and Social Psychology Bulletin, 38(9), 1133-1143, 2012. https://doi.org/10.1177/0146167212445599
[5] Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. “Acceptance and Commitment Therapy: Model, processes and outcomes.” Behaviour Research and Therapy, 44(1), 1-25, 2006. https://doi.org/10.1016/j.brat.2005.06.006
[6] Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. “Mechanisms of mindfulness.” Journal of Clinical Psychology, 62(3), 373-386, 2006. https://doi.org/10.1002/jclp.20237
[7] Kabat-Zinn, J. “Mindfulness-based interventions in context: Past, present, and future.” Clinical Psychology: Science and Practice, 10(2), 144-156, 2003. https://doi.org/10.1093/clipsy.bpg016
[8] Neff, K. D. “Self-compassion: Theory, method, research, and intervention.” Annual Review of Psychology, 74, 193-218, 2023. https://doi.org/10.1146/annurev-psych-032420-031047
