Setting goals and forming intentions is something most of us are familiar with. Whether it’s committing to a new fitness routine, tackling a personal project, or making a lifestyle change, we all set our sights on something we want to achieve. Yet, despite our best intentions, following through can often feel like an uphill battle. We get sidetracked, discouraged, or simply lose the motivation to keep going. But why is this? What makes it so difficult to turn intentions into actions and achieve our goals?
You may find it interesting that Greek philosophers like Socrates and Aristotle developed a term or label for this behavior. Akrasia is the state of acting against your better judgment. It is when you do one thing even though you know you should do something else. Loosely translated, you could say that akrasia is procrastination or a lack of self-control. Akrasia is what prevents you from following through on what you set out to do.
Aristotle coined the term enkrateia as the antonym of akrasia. While akrasia refers to our tendency to fall victim to procrastination, enkrateia means to be “in power over oneself.” Designing your future actions, reducing the friction of starting good behaviors, and using implementation intentions are simple steps that you can take to make it easier to live a life of enkrateia rather than one of akrasia.
The to resolving challenges and blocks in a cognitive activity but combining alternative methods can help as well. In my experience, many people cannot see these blocks easily and having a therapist assess and bring them to light is well worth the investment. Our minds are complex and there are many cases where perception of the past and people are filtered for our protection. Once someone helps you remove the filter, then you can address the block head on.
I am going to go through some of the more surface reasons and some solutions. If you find you still struggle, please feel comfortable to reach out for an appointment so you may receive assistance is going deeper.
The Overwhelm of Big Goals
One of the most common reasons we struggle to follow through is that we often set goals that are too big or vague. For example, “I want to lose 30 pounds” or “I want to write a book.” These large, abstract goals can feel overwhelming, making it hard to get started or maintain momentum. The sheer scale of the goal can lead to procrastination, as we may not know where to begin or how to break it down into manageable steps.
To combat this, it’s important to break larger goals into smaller, more specific tasks. Instead of aiming to “lose 30 pounds,” set a more attainable goal, like “I will walk for 30 minutes every day this week.” By focusing on these smaller, manageable steps, the task feels less intimidating, and you’ll have a greater sense of accomplishment as you check off each milestone.
Putting these in a visual format such as a vision board, a calendar of milestones, anything else creative, it allows the mind to find comfort in seeing the smaller “bites” that comprise the big picture.
Lack of Immediate Rewards
Our brains are wired to seek immediate gratification. Whether it’s a quick sugar rush or the dopamine hit of checking a notification, we are constantly drawn to things that offer instant rewards. In contrast, many long-term goals—such as saving money, getting in shape, or writing a book—take time and effort before they show results. The delay in seeing tangible outcomes can cause frustration and a loss of motivation.
To counteract this, it helps to build in small rewards along the way. For example, after completing a week of your new exercise routine, treat yourself to something enjoyable, like a movie night or a small indulgence. These interim rewards help sustain motivation and remind you that progress is being made, even when the end goal feels far off.
Build upon the visual suggestion above and put down what your reward will be when you reach the small milestone. That way the motivation is clear.
The Trap of Perfectionism
Perfectionism can be a silent saboteur. When we feel that a task must be completed perfectly or that we need to follow a rigid schedule, the pressure can be paralyzing. The fear of failing or not doing something well enough can lead to avoidance and procrastination, making it nearly impossible to take action.
Embrace the idea of “progress over perfection.” It’s okay to make mistakes or experience setbacks along the way. The important thing is to keep moving forward. Setting realistic expectations and accepting that things won’t always go as planned can alleviate some of the pressure and make it easier to follow through.
There can be some deep reasons why you fall into this one. Using energy work, breath work, hypnotherapy, and tapping can all help alleviate thee deeper reasons.
Lack of Accountability
Without external accountability, it’s easy to let goals slip through the cracks. When no one is monitoring our progress or checking in on us, it can be all too easy to skip workouts, delay projects, or abandon goals altogether. This lack of accountability can be a major roadblock to consistent action.
Find a buddy or a mentor who can hold you accountable. Whether it’s a workout partner, a colleague, or a friend who shares similar goals, having someone to check in with can provide the external motivation needed to stay on track. Additionally, tracking your progress, whether through a journal or an app, can also give you a tangible way to see how far you’ve come.
Self-Doubt and Fear of Failure
Self-doubt and fear of failure often creep in when we set ambitious goals. We start questioning our abilities, wondering if we’re truly capable of achieving the things we’ve set out to do. This internal dialogue can create mental roadblocks that prevent us from taking action and following through on our intentions.
Reframe your mindset to focus on growth rather than perfection. Recognize that setbacks and failures are part of the learning process and not signs of inadequacy. Celebrating small successes, building self-confidence, and practicing self-compassion can help diminish the grip of fear and self-doubt, allowing you to push forward with renewed energy.
Tying into all of the above, remember this too can be tied to something deeper. Using alternative tools such as mindfulness, meditation, hypnotherapy, tapping, yoga, energy healing, and more can help you through this process.
External Distractions
In today’s fast-paced world, distractions are everywhere. Social media, emails, unexpected interruptions, and our own internal chatter can all divert our attention away from the tasks that matter most. These constant distractions can derail our focus and make it difficult to commit to our goals.
To reduce distractions, create a focused work environment. This could mean turning off notifications, setting specific times to check emails, or even using productivity techniques like the Pomodoro method, which involves working in focused intervals with short breaks in between. Minimizing distractions can help you stay on track and improve your ability to follow through.
Lack of Clear Why
Finally, many of us fail to follow through because we haven’t clearly defined why we want to achieve a particular goal in the first place. If the goal is based solely on external pressure—like society’s expectations or someone else’s idea of success—then it can feel hollow and uninspiring. Without a clear “why,” it’s easy to lose motivation when the going gets tough.
Dig deep and identify your personal reasons for pursuing your goals. Ask yourself what achieving the goal would truly mean for you and how it aligns with your values. A compelling reason “why” can act as a source of motivation, especially during times when you’re tempted to give up.
I have my clients who are not finding purpose and happiness to define success. Do not define as your parent or parents do, but what you feel inside. So far, all of my clients who do this find their definition is different from the one they are trying to live up to. I attribute this to a generational gap because each generation evolves, and definitions of success are no exception.
Conclusion
Following through on goals and intentions is a challenge, but it’s not an impossible one. By breaking down big goals into smaller steps, celebrating progress, letting go of perfectionism, seeking accountability, and understanding your deeper motivations, you can increase your chances of success. Ultimately, achieving your goals is about persistence and mindset, not perfection. By staying focused and being kind to yourself along the way, you’ll be much more likely to reach your destination.
Take control of your journey and find techniques that allow you to be the best version of yourself mentally, emotionally, and physically. Request a free 20-minute phone consultation with Mecca and/or Shayna today.
Namaste,
Mecca