The Neuroscience of Goal Setting

Study after study shows that writing goals down is an important key to success. One guiding principle for achievement is that there must be clarity of both ones longterm and short term goals. You remember things better when you write them down and this is no different when it comes to taking action on your written goals. Research show that writing your goals down and keeping it somewhere you can reference regularly is ultimately like writing a contract with yourself and enhances the likelihood of achieving it.

Writing Goals = 42% Success Improvement

A ground breaking study in 2007 study by Dr. Gail Matthews, a psychology professor at the Dominican University in California has shown that committing your goals to paper and mapping out a plan to achieve them can increase your likelihood of success by 42%.  Those who wrote their goals down accomplished significantly more than those who only formulated their goals in their minds which proves the transformative power of writing your goals.

Goals Should be Specific, Measurable, and Challenging

Studies also show that setting specific, measurable, and challenging goals can lead to improved performance and achievement. A study conducted by two researchers in goal-setting Edwin A. Locke and Gary P. Latham found that specific and more challenging goals led to a higher level of task performance than easy or general goals. This is known as the “Goal-Setting Theory” which claims that goals that are more specific and difficult along with feedback and participation, lead to higher levels of performance. In other words,  it is more beneficial to aim for detailed and challenging targets as opposed to vague ambitions.

The Dual Power of Writing

Writing down your goals operates on two levels: external storage and encoding. External storage is straightforward—keeping a written record of your goals in a place where you can easily access and review them, such as your office or refrigerator. This constant visual cue helps keep your goals at the forefront of your mind.

Magic happens, however, when we use encoding . This biological process involves your brain’s hippocampus, the memory retrieval part of the brain.  Writing down your goals enhances this encoding process, leaving an imprint in your long term memory and making it more likely that you will remember and therefore, take action on them.

Vivid Descriptions Work Better

Vividly describing your goals in written form is strongly associated with goal success. A Forbes article confirms that vividly describing or picturing your goals can make you 1.2 to 1.4 times more likely to accomplish them than people who don’t. That’s a huge difference in goal achievement just from writing your goals on a piece of paper.  Describing your goals vividly can further amplify your success.

This means going beyond mere words—incorporate pictures, photos, and drawings to create a clear, tangible vision of your aspirations.

Writing things down happens on two levels: external storage and encoding. External storage is easy to explain: you’re storing the information contained in your goal in a location (e.g. a piece of paper) that is very easy to access and review at any time. You could post that paper in your office, on your refrigerator, etc. It doesn’t take a neuroscientist to know you will remember something much better if you’re staring at a visual cue (aka reminder) every single day.

Leveraging the Reticular Activating System

Research by Posner and Petersen (1990) in “Annual Review of Neuroscience” explores the neurological mechanisms of attention, including the Reticular Activating System (RAS) a part of the brain that helps you focus and enhance any goal-directed behavior. These studies illustrate how the RAS works in maintaining attention on goals and filtering out distractions, irrelevant or unnecessary information. Say for example you set an income goal for yourself, incorporating that figure into your phone password or PIN code will remind you of your goal and help filter out distractions that may prevent you achieving it.

But there’s another deeper phenomenon happening: encoding. Encoding is the biological process by which the things we perceive travel to our brain’s hippocampus where they’re analyzed. From there, decisions are made about what gets stored in our long-term memory and, in turn, what gets discarded. Writing improves that encoding process. In other words, when you write it down you are prioritising what is important.

Setting Outrageous Goals

Setting outrageous goals can be a powerful way to stretch your limits, challenge your beliefs, and achieve extraordinary results. Here are some considerations for setting and pursuing outrageous goals:

1. Define Your Vision: Start by envisioning what an outrageous goal looks like for you. What would be a truly extraordinary achievement? Allow yourself to dream big and think beyond conventional boundaries. Visualize the outcome you desire and let that vision inspire and motivate you.
2. Break It Down: Once you have your outrageous goal in mind, break it down into smaller, manageable steps. Breaking it down makes the goal more tangible and helps you create a roadmap for achievement. Set milestones along the way to track your progress and celebrate small victories.
3. Set Specific and Measurable Targets: Make your outrageous goal specific and measurable. Clearly define what success looks like and set specific targets that you can track and evaluate. This will provide clarity and help you stay focused on the actions required to achieve your goal.
4. Embrace Discomfort: Pursuing outrageous goals often means stepping outside of your comfort zone. Embrace the discomfort and uncertainty that comes with stretching yourself. Recognize that growth and progress happen outside of familiar territory and be willing to take risks and face challenges along the way.
5. Cultivate Belief and Mindset: Develop a strong belief in your ability to achieve your outrageous goal. Cultivate a growth mindset that sees challenges as opportunities for learning and growth. Surround yourself with supportive and like-minded individuals who can provide encouragement and inspiration.
6. Take Action and Persist: Take consistent action towards your goal and maintain a high level of persistence. Break through obstacles and setbacks with resilience and determination. Stay committed to your vision and remind yourself of the reasons why you set the goal in the first place.
7. Learn and Adapt: As you progress towards your outrageous goal, be open to learning and adapting your approach. Stay flexible and be willing to adjust your strategies if needed. Embrace feedback and seek opportunities for continuous improvement.

Remember, setting outrageous goals requires audacity and a willingness to challenge the status quo. While the journey may be demanding, the potential rewards and personal growth can be extraordinary.

If you would like to know more about how you can activate the RAS and increase your ability to transform your goals into a reality faster, take a look at our evidence informed coaching programs.