Embodied goals: Using optimistic feelings as the foundation of goal-setting
Embodied goals involve tuning into the body and making soulful goals that feel good. They’re intrinsically motivated and expand what we believe is possible. So, how can we make embodied goals (feeling optimistic, even when things don’t go as planned)? [23.1.25.]
Key points
Embodied goal setting is tuning into your body and intuition so goals are aligned with your values. You bear witness to difficult emotions such as fear or worry but you let them pass, inviting more empowering emotions that serve you and your goal.
Intentionality in goal setting ensures you are selective with your goals (not putting pressure on yourself to do everything perfectly). You learn how to enjoy the process, even when things go wrong.
The three steps to embodied goals are: tuning into your body, being intentional, and visualising overcoming obstacles (staying connected to feel-good feelings).
What is embodied goal setting?
Anxiety and fear often rise in the body and when they do, we acknowledge and bear witness to these feelings, letting all heavy emotions rise and fall — knowing we can lean into more empowering states of being (that serve us and our goal).
How can we be more intentional when goal setting?
Being intentional with goal setting means doing something deliberately and on purpose. Creating embodied goals needs to reflect our core values to keep us going when things get tough or busy.
Being intentional is similar to minimalism in that we acknowledge that we cannot do everything well. We put a spotlight on what we most value and delete everything that distracts us from the goal. By highlighting our passions—we also discover what is “busy work” and what we don’t enjoy (but still needs to be done).
An embodied goal stays true to how we’d like to feel (excited, inspired, liberated etc), rather than external pressures and expectations of others.
Embodied goals concentrate on how we want to feel throughout the process, not just upon achieving the goal. By aligning our actions with our desired feelings—joy, strength, energy—we embrace progress over perfection, finding beauty in small actions (valuing sustainable progress).
What are the three steps to embodied goal setting?
1) Tune into your body: Identifying how you want to feel in your body when you go after your embodied goal (e.g., confident, energised, strong etc). Make these optimistic feelings the foundation of your goals.
2) Be Intentional: Focus on what truly matters (and let go of what doesn’t). Be ok with not achieving 100% of your goals each day and stay connected to your ideal emotional state. Anchor these positive feelings into your body when you sense self-doubt arise.
3) Visualise: Imagine yourself moving with ease and flexibility when obstacles occur—embodying your desired feelings. Check into your body, acknowledging any tightness or stress, without judgement. Let yourself worry (seeing this as a wave that ebbs and flows). Keep showing up, taking small intentional steps.
Using good feelings as the foundation of embodied goals
I set goals for a blog, social post, and editing my website but only got 30% done. Normally, I’d stress over being “too slow,” but I’ve been practising kind self-talk, and it’s finally taking root. I’m focusing on feeling good throughout the process—stretching, breathing, and checking in with my body rather than expecting flawless productivity (I’m not a robot and neither are you) 🤖
By visualising how I want to feel during and after my embodied goals, I’m letting go of perfectionistic ways of working and thinking. I will make mistakes and although it’s sometimes tricky to enjoy the process (because of course I just want the result), I’m seeing the value in enjoying both.