Short-term goals: Focusing on the now

Many people arrive in the hypnotherapy room feeling stuck. Exhausted by comparison, overwhelmed by long-term goals, and disconnected from their own rhythm. This article explores how shifting your focus to short-term goals and learning from others (without self-criticism) can help you reclaim motivation, reduce anxiety, and move forward with clarity.

Recently, I listened to my original hypnotherapy teacher Terence Watts in an interview. I believe Terence to be approaching 80 years old, and whilst the interview was in 2015, he spoke about his most recent professional training and his belief that he had reached the pinnacle point. He feels that he cannot create something that will better it, and when he reflects on his life’s work, he recognises that everything he developed came together to the current point. I have not taken the opportunity to speak with Terence and ask how it feels to have reached this point in his career, but I would like to!

It reminded me of a conversation with a friend. As she shared her frustration about not yet being recognised for her work, she suddenly realised that many people aren't acknowledged for their contributions until after they're gone.

It’s important to take a moment each day and recognise the point you are at in life. Not to judge it, or compare it, but simply to notice it. This is where you are. And from here, the next step becomes a little clearer. Those with a growth mindset know the process is more important than the outcome. When you shift your attention to the present moment, you stay with the journey rather than fixating on the destination. At this point, something changes. You can trust the unfolding, rather than rushing to the finish line.

Learn from rather than compare

I only need to use the words chalk and cheese for you to know what I mean. When you use the success of someone else to criticise yourself, you are comparing chalk and cheese. You can gain heaps more by learning how they achieved their success and implementing this into your activities. Modelling – in NLP terms.

A few months ago, in a gym class, I felt mightily impressed with the structure of the instructor’s bottom. As I pondered on this, as a distraction from the intensity of the exercise, I decided it had to be the leggings. It caught my attention so much that when I returned home, I looked at the online shop – what a surprise, they had a special bum sculpting technology!

Now, whether you believe in manifesting or not, this story is in the running for proof!!

The following day, a friend tagged me in an Instagram post. One of the “follow me and 500 other people for the chance to win…” type posts. Some would say, coincidentally, the prize was a pair of said leggings. I duly followed the required accounts and added the bum story for effect. Well, whatdyaknow – I won! Yesterday I received the leggings.

Unfortunately, the leggings didn’t transform my body into that of a fitness instructor who works out for many hours each day. To achieve something like someone else, you must apply yourself in a similar way. In this case, my first step is to talk to the gym instructor. I want to understand how she sees fitness and health. How does she train? How often does she do strength work versus cardio? Does she train alone or with others? Is it all self-guided? What kind of movements is she doing, and how does she know she’s doing them right?

I know that muscles strengthen during recovery, so I’d also want to know how often she rests. How does she fuel herself? What does she eat, and when?

When you find yourself comparing your achievements to someone else's, pause and ask: Do I even want what they have? If the answer is yes, go to the source. Learn how they got there. And if you apply the same practices - adapted to your life - you can move toward a similar outcome.

Direct your energy with short-term goals

In hypnotherapy, we often return people to a state of internal balance, where comparison quiets and clarity emerges. Sometimes the natural, easy option is to dwell on the “why you have nots”:

• Why you have not achieved…
• Why you do not have…
• Why you are not…

The list goes on. Social media especially magnifies this. We scroll through highlight reels, constantly reminded of what others appear to have – physically, emotionally, financially. It can leave us with a feeling of scarcity, like we’re always behind.

The brain responds to this perceived lack in the same way it responded to real danger thousands of years ago. When we sense threat, uncertainty, or a lack of control, the brain releases cortisol. In short bursts, this hormone is helpful. It sharpens focus, mobilises energy and helps us adapt. Imagine waking to rustling in the brush – cortisol kicks in to scan the environment, assess risk, and prepare for action.

But the modern world is full of unresolved “threats.” An unpaid bill, a passive-aggressive message, or a post that makes you question your worth can all trigger the same stress response. And unlike the quick resolution of fight-or-flight, these modern stressors linger. The cortisol doesn’t subside. It drips instead of bursts, and your nervous system wasn’t built for that.

This constant low-level stress keeps us stuck in anxiety and comparison. It’s not that cortisol is the enemy. It’s that it was never designed for this kind of environment. So, when you catch yourself focusing on what you don’t have, it’s not just a mindset issue. It’s biology. And it’s calling for something else: rest, regulation, and a return to your own rhythm.

Focus your energy productively. If you find your thoughts turn to negative self-criticism, practise thought stopping. Shout (if you can) "Stop!". Change the direction of your thoughts to something fruitful. Focus on what you can do right now to take another step on your journey towards a short-term goal.

The restriction of long-term goals

As you grow, your desires change, which makes rigid long-term goals restrictive. An adaptable goal can grow with you, but you will not know whether you will find or continue to be happy when you reach it until you get there. At which point it may be too late. A focus on short-term goals means that each day is achievable rather than overwhelming, and you can create goals that suit the current you.

The brain doesn’t respond well to constant pressure or unrealistic goals. It needs small, achievable steps that feel safe and motivating. Dopamine is the feel-good hormone that your body releases when your brain realises it is about to meet a need. It’s the reward that motivates you to keep seeking and finding. The body metabolises it quickly, so it doesn’t stay for long. Completing one huge goal won’t keep you happy for any longer than meeting one small goal. If you set yourself little goals each day, you’ll trigger more dopamine in the long term.

Life is a journey. Regular short-term goals and a focus on achievement rather than lack can help it to be a joyful one. Like Terence, you may achieve great things along the way, each one achieved by short-term goal setting. The result being a combination of your life’s work that changed and adapted as you travelled along a path with many twists, turns and diversions.

If you feel stuck in comparison or overwhelmed by long-term goals, hypnotherapy can help you reconnect with your own rhythm. Through hypnotherapy sessions, you can explore the way your mind responds to pressure and change the way you do things to make life easier and more pleasurable going forward.