Goal Setting With Self-Hypnosis

Updated: Jul 20

I have been busy setting goals lately since I passed my last diploma. I am relaunching my business and have had to really think about what I want to do and where I want the practice and my life to go. It feels great to have some firm plans in place and finally to be able to see the future I want to work towards. It is important to have goals otherwise you may find yourself treading water and wandering aimlessly through life, never really feeling content.

Do you need to work out where to go next?

If you are feeling a little lost at the moment and not sure where to go in life, you can use self-hypnosis to help you focus in on what is important and set some future goals. This could be in any area of your life, such as career goals, particular sporting achievements you would like to reach, general life goals or something else completely. They may seem a million miles away right now, but by focusing on where you want to be, setting a deadline for your ultimate goal and then working back to set some smaller, more immediately achievable goals, things can start to look clearer and you can begin to set out a plan to follow.

Self-Hypnosis Exercise

Follow this self-hypnosis session to help you see where you want to be in the future and define how you are going to get there.

1. Relax

Find somewhere quiet to relax

Start by finding a comfortable and quiet place to relax, somewhere you won’t be disturbed for a while. If necessary set an alarm for around 20 minutes time just in case you drift off and need to be somewhere. You might even like to have a trusted companion in the room who can note down your observations for you or a phone or dictaphone that can record your thoughts. If not, you can remember them and write them down afterwards. Sit in a chair with your feet flat on the floor and your hands resting in your lap, preferably not touching each other. Make yourself comfortable but try to keep an upright posture to keep you feeling alert and positive.

2.Walk into your future

Walk along a path into your ideal future

Take a couple of deep breaths and gradually scan through your body from the top of your head to the tips of your toes. Relax each part of your body in turn.

Imagine yourself standing at the beginning of a long path that leads to your goal. The future may be a bit hazy, but you know it will become clearer as you take each step forward. As you take each step, count backwards from 10.

3. Where are you?

What do you see, hear and feel? Are you happy?

When you get to zero, notice your surroundings. Where are you? What do you see and hear? How do you feel? Does this feel right to you? If not, keep moving forwards until you find the place you really want to be. How far into the future did you have to go? What year is it? How old are you?

4. Look back along your timeline

Travel back down your timeline and observe your goals.

Now, very gently, begin to rise up out of your body until you can look down at yourself in the future and see a long timeline leading back to the here and now. You can clearly see every step you had to take to reach your goal. Working backwards, notice what you did. Who helped you? What resources did you need? Keep travelling back, observing the journey you needed to take to get to your desired future. Notice each of the smaller goals you achieved along the way, step by step, and either tell the person you are with, record your thoughts on your phone or remember them to note down later. Take your time and notice as much detail as possible.

5. Exit hypnosis

Count to 5 and open your eyes.

When you are ready, gradually float back into your current body. Take some deep breaths and count up from 1 to 5, slowly coming back to the here and now. Open your eyes when you reach number 5 and take in the room around you.

6. Write your plan

While it is still fresh in your mind, if you need to, write down each of the goals you noticed during hypnosis and then you can begin to flesh them out and create an action plan. If you recorded your thoughts, note them down now and begin to set your goals out on paper.

Remember to make your goals SMART. That is:


Exactly what do you want to achieve? How are you going to do it? Start with the end goal and then keep breaking that down into smaller and smaller, more and more specific goals.


How will you know when you have achieved each specific goal? How will you measure your progress?


Don’t attempt something you know you are likely to fail at. If you want to run a marathon but get tired out walking to the post box, you will need to break that goal into much smaller, more achievable steps and make many smaller goals along the way. Which brings us to the next point…


What can you actually do right now? Really? Be honest with yourself or you will lose motivation straight away. No matter how far you feel it is from your eventual goal, just remember that every journey begins with one step. As long as you are moving in the right direction, that is great.


If you don’t set time limits on each goal, you are very unlikely to achieve them. Again, be realistic with these. How much time do you have to dedicate to each goal? If you work full time and your goal is to learn to play the piano, it is going to take longer as you won’t have ten hours a day to practise. Take all of this into account when you work out your timings.

I would love to know how you got on with this self-hypnosis exercise. Please get in touch and let me know if you found it useful. Remember, if you start to lose motivation, just repeat this exercise and remind yourself how great it will be when you have reached your goal.

    Call 07577 485250

    Queensgate House, 48 Queen Street, Exeter, Devon, EX4 3SR

    Online via Zoom 

    92. CNHC Quality_Mark_web version.jpg

     © Laura Culley Hypnotherapy 2020