We all have goals. We may not always think about them but they're there. Whether it is a tangible target that you place on yourself or one imposed by your work; a specific health-related target that you want to achieve by a certain time; or a personal goal, one that sees you living in a much more authentic way, those goals are either at the forefront of our minds or gnawing away at us reminding us to get on with what is important.
When it comes to achieving goals, we often focus on strategies, deadlines, and motivation. While these are important, there’s one other critical factor that often gets overlooked: our emotions.
Emotions are more than fleeting feelings; they’re powerful forces that shape how we think, act, and respond to challenges. In fact, research shows that emotions are deeply tied to decision-making, focus, and perseverance. The right emotional state can energise and propel us forward, while unhelpful emotions can create a sense of heaviness or inertia, keeping us stuck. But there are practical ways to cultivate the necessary emotions to help you get on your way to achieving those goals.
The Science of Emotions and Success
Emotions are central to our daily lives, influencing everything from how we respond to setbacks to how we sustain momentum toward our goals. Here’s what research tells us:
• Emotions and Decision-Making: Studies reveal that emotions guide our decisions. Positive emotions, such as optimism or confidence, help us evaluate risks, persist through difficulties, and remain open to creative solutions. Conversely, emotions like fear or anxiety can lead to hesitation, errors, or avoidance behaviours .
• Emotional Intelligence: Emotional intelligence (EI) is the ability to understand, manage, and use emotions effectively. Higher EI has been linked to better performance, stronger relationships, and greater goal achievement, as it enables individuals to stay focused and adaptable during challenges .
• The Mind-Body Connection: Emotions don’t just stay in the mind; they manifest physically. Stress and overwhelm can feel like a sense of heaviness or draining fatigue, while positive emotions like joy or determination can create a sense of lightness and physical energy .
Why Emotional Helpers Matter
Emotions as energy in motion. They influence your ability to act, stay focused, and maintain the resilience needed to navigate obstacles. When your emotions are aligned with your goals, they create a powerful synergy between your mind and body, enabling you to move forward with clarity and purpose.
On the other hand, when emotions like frustration, self-doubt, or overwhelm dominate, they can sap your energy, cloud your thinking, and make even small tasks feel insurmountable. This is why identifying and intentionally cultivating emotional helpers is essential.
Three Steps to Cultivate Emotional Helpers
Here’s how you can tap into the power of emotional helpers to support your goals:
1️⃣ Define the Emotions You Need
Start by asking yourself: What emotions will help me succeed?
• Confidence might give you the courage to take risks.
• Calmness could help you focus under pressure.
• Enthusiasm might energise you to tackle your to-do list.
Be intentional about the emotional state you want to cultivate and how it aligns with your goals.
2️⃣ Tune Into Your Body
Emotions are felt physically. Pay attention to how different emotions manifest in your body.
• Stress or worry may feel like tightness in your chest or a sense of being weighed down.
• Confidence might feel like a straightened posture or a sense of lightness.
• Joy could create a feeling of openness or warmth.
By noticing these sensations, you can become more aware of the emotions that energise or drain you.
3️⃣ Shift Intentionally
If you’re feeling stuck in unhelpful emotions, know that change is possible—even if it feels small at first.
Here are some techniques to help shift your state:
🫁 Breathing Exercises: Take slow, deep breaths to calm your nervous system. You would be amazed at just how powerful taking a deep, intentional breath is. It not only gets the blood flowing freely, it brings us back into the present moment.
🚶🏾♀️Movement: Go for a walk, stretch, or engage in any activity that gets your body moving. A sure-fire way to change your emotional state is by changing your physical state first. Get out of your head and into your body.
🎧 Listening to music: This helps me immensely. I’ve created a playlist with songs that I know will put me in a positive and empowered state of mind. Research shows that listening to music activates the brain’s reward system, releasing dopamine, the “feel-good” hormone, which can enhance mood and focus. Whether it’s an uplifting song to boost confidence before a big meeting or a calming playlist to de-stress, music can be a strategic tool to shift your emotional state and improve productivity.
🤳🏽 𝗞𝗲𝗲𝗽 𝗮 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿 𝘄𝗶𝘁𝗵𝗶𝗻 𝗿𝗲𝗮𝗰𝗵: My therapist once called them marbles in your pocket. Something you can reach for to remind yourself of a time or place when you felt really good. It doesn’t have to be marbles. It can be anything tactile. Even a photograph or painting. Every time you see it or feel it you are instantly transported into that feeling.
👍🏽 Focus on What’s Working: Shift your attention to what’s going well, the value you’re bringing, or the aspects of your work that inspire you. When we shift focus to what is in our control, we bring power to our own state of mind.
Small changes create momentum.
Set Yourself Up to Thrive
Emotions are a powerful tool in achieving success, but they require intentionality. By defining the emotions you need, tuning into your body, and practising techniques to shift your emotional state, you can create a strong foundation for progress.
Remember: emotions are energy in motion. When you align them with your goals, you’re not just moving forward—you’re moving forward with purpose and clarity.
What emotions will you cultivate today to help you thrive?
Monita xo
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