Setting goals is easy, but following through on them… that’s usually the hardest part. Whether it’s improving relationships, advancing in your career, building healthier habits, or managing stress – it’s common to feel stuck between setting goals and following through. Cognitive Behavioral Therapy (CBT) offers practical tools that can help bridge that gap. While CBT is typically known for addressing concerns like anxiety and depression, it can also be powerful for personal growth and goal achievement.
At its core, CBT is based on the idea that our thoughts, emotions, and behaviors are interconnected. The way we think about ourselves, and our situations directly influences how we feel and act. Sometimes we struggle to reach goals, not because we lack motivation or ability, but because of unhelpful thought patterns getting in the way. CBT helps us identify and change these patterns so we can move toward our goals with clarity and confidence.
For example, imagine someone who wants to start exercising regularly but keeps putting it off. A CBT-based approach might begin by exploring the thoughts that fuel procrastination, such as “I’ll never stick with it anyway” or “I’m too tired to start today.” Can you imagine how these kinds of thoughts can lower motivation, make us feel discouraged, or lead to procrastination? By challenging and replacing them with more balanced thoughts – like “ It’s possible I won’t be perfect at sticking with it, but any effort I make still counts as progress.” or “Maybe I don’t have the energy for everything today, but I can do one small step.” – we can start to shift our mindset. Over time, practicing these new ways of thinking can lift mood, increase motivation, and help turn small, consistent steps into lasting change.
While the cognitive side of CBT is what often comes to mind for those of us considering using it, the behavioral side is equally important. Behavioral tools can also play a key role in helping us follow through. For example, behavioral activation involves getting active and putting ourselves in more rewarding situations. The idea is that often, feeling better follows the action – once we start moving, we feel energized and encouraged to continue. This can be especially helpful in reaching our goals when initial motivation fades or setbacks occur. Returning to the exercise example: instead of waiting to “feel like” it, we might plan to put on workout clothes right after waking up or schedule a 10-minute walk during lunch. By committing to these actions, we create opportunities to take steps toward our goals rather than waiting for motivation to strike first.
Ultimately, CBT empowers us and helps us build more self-awareness, discipline, and confidence, which are essential ingredients for achieving any meaningful goal. By learning to manage our thoughts and behaviors intentionally, we are not just changing habits; we also can start to reach goals that once felt out of reach.
