Lachlan Brown
I’ve set thousands of goals. Most of them died within weeks — not from laziness, but from misalignment. They were goals I thought I should want, borrowed from productivity culture, inherited from family expectations, or generated in a burst of comparison-fuelled ambition that evaporated the moment the initial energy faded.
The goals that stuck were different. They were quieter. Less impressive-sounding. Rooted in something I actually cared about rather than something that would look good on a vision board. And they shared a quality that took me years to identify: they were set with awareness rather than with craving.
Buddhist sammā saṅkappa (right intention) draws a distinction that the goal-setting industry almost entirely misses: the difference between a goal born from clarity — “this matters to me and here’s why” — and a goal born from craving — “I want this because I believe it will finally make me feel enough.” The first kind sustains itself. The second kind burns out.
Why most goal-setting advice fails
Locke and Latham’s goal-setting theory, one of the most replicated findings in psychology, shows that specific, challenging goals produce better performance than vague or easy ones. This is real. SMART goals work — when the goal itself is right.
The problem is upstream. Most people set the wrong goals with excellent precision. They SMART-ify an ambition they never examined. They build elaborate systems around a destination they chose for the wrong reasons. Then, when the goal collapses, they blame their discipline rather than their direction.
Self-determination theory, developed by Ryan and Deci, shows that goals aligned with intrinsic values — autonomy, competence, connection — produce sustained motivation and well-being. Goals driven by external pressure — status, approval, obligation — produce short-term compliance and long-term burnout.
Before you set a goal, the question isn’t “what do I want to achieve?” It’s “why do I want this — and whose voice am I hearing when I say it?”
The Buddhist principle of Right Effort: not too tight, not too loose
In Buddhist psychology, Right Effort is one part of the Noble Eightfold Path. But it doesn’t mean what you might think.
It’s not about working harder or grinding until you succeed.
Instead, it’s about exerting energy in a skillful, balanced way—energy that’s neither lazy nor overbearing, neither passive nor obsessive.
I often picture it like tuning a guitar string. If the string is too loose, it produces no sound. If it’s too tight, it snaps. Right Effort means applying just the right amount of tension—intentional, but not forceful.
When applied to goal-setting, I like to think this means:
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Setting intentions rooted in values, not just external results
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Letting go of attachment to outcomes, while staying committed to the process
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Acting with awareness, not compulsion
In my experience, this mindset transforms goal-setting from a stressful, ego-driven pursuit into a grounded, life-giving practice.
Focus less on the goal, more on the system
Here’s the paradox most people miss: your goal isn’t what gets you there—your system is.
This insight comes from behavioral science as much as it does from mindfulness. James Clear, author of Atomic Habits, says it well: “You do not rise to the level of your goals. You fall to the level of your systems.”
Think of it this way:
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A goal might be “run a marathon”
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The system is “wake up at 6 am, train 4 days a week, eat well, sleep consistently”
The goal gives direction, sure—but it’s the daily rhythm that shapes your reality.
In Buddhist terms, this is karma at play. Not in the pop-culture sense of cosmic justice, but in the deeper sense: our habits and actions lay down the track upon which our life moves.
If you want meaningful change, stop obsessing over what you want to achieve and start tending to how you live day by day.
Try this:
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Choose one value-based goal (e.g., “I want to be a more present parent”)
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Identify the smallest repeatable behavior (e.g., “Put my phone away for 30 minutes every evening to play with my kids”)
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Track consistency, not outcomes
This shift can feel subtle, but I’ve found it to be one of the most powerful changes I’ve made in how I pursue anything.
Tools & techniques to support sustainable success
Let’s get practical. Here are a few techniques I’ve personally used and taught to clients that align beautifully with the principle of Right Effort:
1. The “effort meter” check-in
Each week, ask yourself:
“Am I pushing too hard, coasting too much, or working with wise effort?”
Use a scale from 1 to 10.
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1 = drifting, procrastinating
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10 = rigid, overwhelmed
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Ideal range = 5–7: steady, focused, calm
This simple awareness exercise has helped me reset my energy before burnout kicks in.
2. Process-first planning
Instead of setting “results goals” (e.g., “write 30 blog posts”), set “process goals” (e.g., “write 30 minutes a day”).
Process goals increase persistence and emotional satisfaction, because they emphasize what you can control.
In my own writing life, this one switch saved me from quitting more times than I can count.
3. Let your ‘why’ be internal
Research by Edward Deci and Richard Ryan on Self-Determination Theory suggests that “autonomy, competence & relatedness are fundamental psychological needs driving motivation & personal growth.”
How can we apply this?
Well I like to ask:
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“Why does this matter to me personally?”
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“What value is this goal an expression of?”
When my goals arise from my core values—like service, presence, or creativity—I find that Right Effort arises naturally. I don’t have to force myself; I just need to return to what matters.
A mindful shift: not striving, but planting
One of my favorite teachings from the Buddha compares spiritual practice to planting seeds.
You can’t make a seed grow by shouting at it or tugging it from the ground. But if you plant it well, water it regularly, and give it sunlight, growth happens naturally.
The same is true for your goals.
What you choose today becomes the soil for your tomorrow. The more attention and kindness you bring to the process, the more fertile that soil becomes.
Here’s a brief practice I’ve used when I feel lost in ambition:
Mindful goal reflection (3 minutes)
Sit comfortably. Close your eyes.
Bring to mind one goal you’re working toward.
Ask: “Is my effort right now rooted in fear or in care?”
Ask: “What’s one small step I can take today that honors my values, not just my expectations?”
It’s a humbling shift. But one that invites clarity, calm, and real change.
Rethinking success from the inside out
If there’s one message I want you to take away from all this, it’s this:
Goals are not about proving your worth. They’re about expressing it.
When you align your intentions with your values, focus on daily actions over distant outcomes, and cultivate Right Effort—that steady, balanced energy—you stop chasing success and start embodying it.
It’s not always flashy. It’s not always quick.
But it is deeply satisfying.
In my own journey, I’ve found that the most meaningful progress happens quietly—in the day-to-day decisions, the small shifts in attitude, the gentle course corrections. And that’s good news. Because it means you don’t have to become a different person to achieve what matters. You just have to show up, pay attention, and keep choosing the path of wise, intentional effort.
You’ve already started by reading this. Keep going.
A 2-minute practice
Think of one goal you’re currently pursuing. Now ask:
“If I achieved this goal but nobody knew, would it still matter to me?”
If yes — it’s likely intrinsically motivated. Protect it.
If no — it’s likely externally driven. That doesn’t mean you have to abandon it. But it means the energy behind it may not sustain you through the inevitable hard stretches. Consider whether it’s truly yours.
Then ask: “What’s the one daily action that would move me toward this goal? Can I do that action today?”
Not next Monday. Today. The smallest step. Right intention paired with immediate action is the most powerful combination there is.
Common traps
Setting goals in a state of emotional reactivity. Goals set during a comparison spiral, after a failure, or during a burst of New Year’s energy are usually reactive, not reflective. Wait 48 hours. If the goal still matters when the emotion has settled, it’s more likely to be genuine.
Mistaking busyness for progress. Activity isn’t the same as movement. You can be extremely busy working on a goal and make zero progress — if the activity isn’t aligned with the actual outcome. Regularly ask: is what I’m doing today actually moving me forward?
Quitting at the first plateau. Every meaningful goal involves a period where effort doesn’t produce visible results. This plateau is normal. It’s not a signal to quit. It’s a signal to persist — because the compounding that produces breakthrough happens beneath the surface during exactly these periods.
Goal hoarding. More goals don’t produce more results. They produce more fragmentation. One to three focused goals at a time. That’s it.
A simple takeaway
- Start with values, not outcomes. Ask what you want your daily life to feel like — then set goals that serve that feeling.
- Choose direction over destination. Directional goals are resilient. Destination goals are fragile.
- Make the daily action the goal. If you show up to the practice, the outcome takes care of itself.
- Right intention (sammā saṅkappa) means examining whose voice is behind the goal. If it’s not genuinely yours, it won’t sustain you.
- Pursue fully, hold lightly. Your best effort plus non-attachment to outcome is the formula for both achievement and peace.
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