The Importance of Goal Setting: Near, Far, and Very Far

Near, Far, and Very Far Goals for ADHD, Anxiety, and Emotional Wellbeing

I have noticed a pause in my blog writing and website posts recently. This has not been

accidental. Over the past months, much of my attention has been focused on preparing my professional accreditation — one of my longer-term goals.

Although accreditation was always something I intended to work towards after qualifying, it gradually shifted from a distant ambition into something much more immediate. As criteria were met and evidence gathered, the goal became clearer, more structured, and more present. My mental energy followed it.

Other areas of life naturally quietened during this period. From a therapeutic perspective, this is not a failure of balance, but a reflection of how goals organise attention, motivation, and emotional resources.

Why goal setting matters for mental health

Goal setting is not just about productivity or achievement. In therapy, goals often serve a different purpose: they provide orientation, structure, and emotional regulation.

Many people notice that their mood dips when there is little to look forward to or when life feels repetitive or overwhelming. Having something meaningful — even something small — can help stabilise mood and motivation.

Goals also help us manage gratification and emotional intensity:

• When everything is immediate, satisfaction can fade quickly

• When everything feels distant or overwhelming, motivation can drop

Holding goals at different distances helps maintain balance rather than extremes. This is particularly important for people experiencing anxiety, burnout, or ADHD.

Near, far, and very far goals explained

Near goals (short-term goals)

Near goals are often the most emotionally regulating. They provide something concrete and achievable to look forward to, helping to anchor us during difficult periods.

Examples of short-term goals include:

• A weekly TV programme

• Meeting a friend or family member

• Planning a particular meal

• Working a shift with a colleague you enjoy

While box sets are convenient, many people notice that waiting a week for something can be psychologically containing. Anticipation and pacing support emotional regulation, particularly for anxiety and ADHD.

Far goals (medium-term goals)

Medium-term goals help bridge the present and the future. They offer momentum without feeling overwhelming.

Examples include:

• Going to a concert or planning a short break

• Applying for a new job

• Making changes to working patterns

• Beginning a personal or professional project

In therapy, far goals support planning, patience, and reflection — skills that often feel difficult during periods of stress or low confidence.

Very far goals (long-term goals)

Long-term goals are often linked to identity, values, and meaning.

Examples might include:

• Working towards a qualification

• Changing career direction

• Building a business or private practice

• Personal growth or healing goals

Without support, very far goals can feel overwhelming. Therapy helps break them down into manageable steps so they feel supportive rather than pressurising.

Goal setting and ADHD: managing impulsivity and excitement

For many adults with ADHD, goal setting can feel both essential and challenging. The ADHD nervous system is often driven by immediacy, novelty, and emotional intensity.

This can mean:

• Short-term goals feel magnetic

• Medium-term goals are hard to sustain

• Long-term goals feel overwhelming or unrealistic

Impulsivity is not a flaw. It is often the nervous system’s attempt to regulate stimulation, interest, or emotional discomfort. In therapy, impulsivity is explored with curiosity rather than judgement.

Using near, far, and very far goals can help:

• Near goals provide quick reward and reduce impulsive decision-making

• Far goals create a pause between excitement and action

• Very far goals connect behaviour to values rather than urgency

Many adults with ADHD struggle not with low motivation, but with managing excitement. Therapy helps slow the cycle of over-commitment followed by overwhelm.

SMART goals and therapeutic pacing

The SMART framework — Specific, Measurable, Achievable, Relevant, and Time-limited — can be helpful in therapy when applied flexibly.

Rather than creating pressure, SMART goals provide clarity and containment. Therapy often reframes the focus from:

• “What should I be doing?”

to:

• What feels possible right now?

• What would be enough, rather than perfect?

• What needs support before change can happen?

This approach is particularly helpful for clients with anxiety, ADHD, or a history of burnout.

Needs, growth, and balance

Abraham Maslow described how humans move through layers of need — from safety and belonging, towards esteem and self-actualisation.

As we grow, we often create new goals. Growth can be fulfilling, but it can also become exhausting if we never pause to reflect.

Therapy often holds space for questions such as:

• Are my needs currently met?

• Am I content enough right now?

• What am I grateful for?

Balance matters. Striving and rest support one another.

Goal setting in counselling

In counselling, goals are not about performance or productivity. They are about choice, understanding, and self-compassion.

Goals can change, soften, or be set aside altogether. Revising a goal is not failure — it is responsiveness.

Sometimes the most meaningful goal is not doing more, but learning how to be with where you already are.

If you feel stuck, overwhelmed, or caught between impulsivity and avoidance, therapy can offer a space to explore goals at a pace that feels manageable, thoughtful, and kind.