In this blog post, we’re thrilled to share insights from Ingrid Melvær Paulin on goal-setting techniques for your practice on Glo. Ingrid is Glo’s Director of Research and Product Strategy. She has a background in behavioral science, focusing on how we might close the gap between what we intend to do and what we actually do.
When it comes to setting goals for our practice and the outcomes we want to accomplish, mindfully applying the concepts of “Do” or “Do Not” goals can significantly improve well-being and lead to more consistent practice.
Understanding “Do” and “Do Not” goals
“Do” goals, or approach goals, are aimed at achieving positive outcomes. They focus on desirable experiences or accomplishments.
For example, a “Do” goal might be to reach a challenging pose, like Handstand, or to enhance flexibility and strength. These goals are framed in a positive light, emphasizing growth, achievement, and the benefits of a consistent practice.
“Do Not” goals, or avoidance goals, are aimed at preventing negative outcomes. They are often driven by wanting to avoid discomfort or failure.
For example, a “Do Not” goal might be to prevent injury by avoiding poses that may feel too difficult or to steer clear of a particular style of yoga that feels intimidating. These goals are typically framed in a negative light, focusing on what we do not want to experience.
You may be wondering, “Should I set more ‘Do’ approach-focused goals or ‘Do Not’ avoidance-focused goals for my Glo practice?”
While “Do” and “Do Not” goals can both be useful, researchers have found that people who focus more on “do not” goals tend to have less satisfaction with the progress they are making towards their goal, feel less competent and in control, and be more likely to procrastinate.
On the other hand, “Do” goals can enhance motivation, positivity, and overall satisfaction with your practice. They encourage you to push your boundaries and achieve new milestones.
While often seen as negative, it’s important to note that “Do Not” goals can play a crucial role in maintaining safety and preventing burnout or injury. These goals are also perceived as more urgent. Compare these statements: “I must prevent getting weak” versus “I want to be stronger and more flexible.” The “Do Not” goal seems more urgent but less pleasant. So if you set your goal as “not losing,” you might believe it’s more urgent than if you set it as “winning.”
A balanced practice
A balanced approach to goal setting in our movement and meditation practice involves taking stock of how you think about your future achievements. If you are focusing only on avoiding negative outcomes, you may consider gradually reframing your goals to be more positive “Do” goals.
Most people will benefit from mainly having “Do” goals while perhaps integrating a few carefully chosen “Do Not” goals. This ensures that while you are motivated to achieve positive outcomes, you are also mindful of potential risks and limitations.
Whether you are a beginner or more experienced, setting clear, balanced goals can help you navigate your practice with intention and awareness, leading to a more fulfilling and sustainable wellness journey.
If you’re ready to explore goal-setting strategies with a partner, check out our new offering, Glo Guides. This personal coaching experience is designed to help you discover what you want to achieve, build a consistent practice, and elevate your mind-body health. Click this link for more information and to start working with a Glo Guide with a 14-day free trial.