The science of goal setting

Why do we find ourselves setting the same goals year after year, only to fall short? The answer is straightforward. We often idealise our future selves—envisioning a more disciplined version that exercises regularly, starts the day with green juice, or perhaps disconnects from the phone, dedicates weekends to relaxation, and spends quality time with loved ones. Whatever the vision, the reality is that our future selves may seem quite different from who we are today.

So, what's the next step? It involves gaining clarity on the person we need to become, the routines to adopt, and aligning our actions with our values. Bridging the gap between our current self and our envisioned future self is the key.

Before delving into the scientific aspects, let's discuss routines. Many stumble not due to a lack of passion but unrealistic standards. For instance, aspiring to read 12 books a year when you haven't read in years can be daunting. Instead of attempting a drastic change, consider starting with just 5 minutes a day. This gradual approach ensures success and fosters a sense of accomplishment, making it easier to build on the routine.

Now, onto the science of goal-setting! Achieving goals often involves forming new habits, and the critical factor here is activation energy—the energy required to initiate a new task. Different tasks demand varying levels of activation energy, and understanding your most energised times of the day is crucial. Assessing when you feel most vitalised enables you to tackle more challenging tasks during those peak periods.

Moving to the science of dopamine, a common misconception is that it solely oversees the reward system. While this is partially true, dopamine is also a neurotransmitter influencing motivation and drive. Elevated dopamine levels contribute to increased motivation and energy.

What does this teach us? Dopamine not only affects motivation but also our emotional state, influencing neural circuitry. The challenge lies in regulating our dopamine system to sustain consistent motivation. Notably, dopamine experiences peaks and crashes. To achieve goals successfully, it's crucial to regulate dopamine levels and avoid extreme peaks. Why? Because the higher the peak, the lower the crash, leading to feelings of low motivation and making it challenging to adhere to our goals.