A person is captured mid-jump on a tranquil beach against a sunset sky.

A simple practice for using your mind to acheive your goals

Posted on: February 7, 2010by Dr Kim Dr Hil

Achieving Your Target Goals Practice.

Become an Observer

Imagine you are an observer sitting on your own shoulder eaves-dropping on your thoughts and feelings. Take a moment to consider what you want to be, do and have in your life. Actively contemplate your goals and dreams?
Now make a list of your thoughts, feelings and beliefs related to your target goals in these areas. Do you believe it is possible or likely you will live the life of your dreams? Do you believe you deserve to be, do and have anything? What is the general flavor of your internal conversation? Specifically notice and write down how much of your internal conversation is focused on attracting what you want by thinking and feeling optimistically about it. Compare this with how much is focused on aspects that you are dissatisfied with, feel discouraged about or wish were different in your life. This is a simple clarifying practice of identifying what you want and then noticing your current point of attraction about it.

Ideal Intentions for Target Goals

In order to achieve it you have to believe it and focus on it!
Make a list of your ideal intentions regarding what you want to be, doÂ and have.
What do you optimally want to experience?
What would it look like to achieve what you want?
How would your life be different?
How would you feel?
Make sure your intentions feel possible to you. Whether you believe you will accomplish your intentions in the near or more distant future, it is important that you believe it is possible to achieve your goals and dreams. Otherwise your subconscious mind will likely sabotage your success.

Daily Practice

Review your ideal intentions daily. Put yourself in the feeling state of having achieved your goals and dreams NOW. As you move through your day assume the role of Observer eaves dropping on your internal conversation. Choose to shift your perspective onto having achieved your goals and dreams. Notice how good it feels to have what you want NOW!

Coaching and Counseling

Hilary Stokes Ph.D. and Kim Ward Ph.D. have been a team for 20 years, specializing in mind, body, spirit psychology. They are the authors of the bestselling books The Happy Map: Your roadmap to the habit of happiness and Manifesting Mindset: The 6-step formula for attracting your goals and dreams and founders of Authenticity Associates Coaching and Counseling. They are passionate about combining the best of holistic and traditional approaches to health and happiness. If you are interested in learning the answers to the most frequently asked questions on how to decrease stress and increase happiness sign up for their free video series.

About the Authors

Hilary Stokes Phd

HIlary Stokes, Ph.D., LCSW is a licensed psychotherapist in California with more than 25 years of clinical experience, specializing in trauma therapy, PTSD treatment, anxiety, depression, and nervous system healing. She holds Master's degrees in Clinical Social Work and Kinesiology and Sports Psychology and a Ph.D. in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. Dr. Stokes is extensively trained and certified in brainspotting, EMDR, somatic therapy and other mind body approaches. Her integrative work bridges neuroscience, mindfulness, and holistic psychology to help clients process unresolved trauma, rewire stress patterns, and build emotional resilience.

Item
Dr. Stokes’ clinical approach is informed by advanced professional training and her own healing journey from complex trauma, which shaped her commitment to therapies that go beyond traditional talk therapy. She has worked in psychiatric hospitals, addiction and PTSD treatment centers, universities, integrative medical facilities, and private practice. As co-developer of the psychology and wellness programming at Sanoviv Medical Institute, she witnessed firsthand the power of integrating mind and body for lasting transformation. Today she helps individuals heal trauma, strengthen emotional regulation and reclaim purpose through brainspotting, EMDR, somatic therapy and mindfulness interventions.

Kim Ward Phd

Kim Ward, Ph.D. holds both a masters and a doctorate in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. She brings more than 25 years of experience in trauma recovery, Brainspotting and mind-body transformation. She is extensively trained and certified in Brainspotting, somatic therapy, and trauma-informed approaches. Dr. Ward integrates neuroscience, nervous system regulation and consciousness-based psychology to help individuals process unresolved trauma, shift limiting beliefs, and access greater emotional resilience. Her work focuses on healing at the root, beyond symptom management, through brain-body therapies that create lasting change.

Item
As co-developer of the psychology and wellness programs at Sanoviv Medical Institute, Dr. Ward brings a uniquely holistic perspective to trauma therapy and personal growth. Her path from corporate leadership into psychology shaped her commitment to helping clients move beyond external success toward embodied fulfillment and emotional freedom. Dr. Ward's expertise combines Brainspotting, emotional intelligence, contemplative psychology and purpose-driven coaching. Drawing from both advanced academic training and lived experience navigating complex family mental health dynamics, she supports clients in transforming stress patterns, reclaiming vitality, and aligning with authentic purpose.