🌟Brain Science to Make Goals a Reality(Today's Small Courage for Tomorrow's Change, Part 3.)

—Subtitle: When You Shift Dopamine's Direction, Life Moves

 Intro: From Vague Dreams to a Clear Path

For a long time, I was accustomed to setting new goals. Grand and wonderful dreams like, "Grow a profitable blog and YouTube channel to achieve financial freedom!", "Exercise daily to build a healthy body!", "Focus more on self-development to enhance professional expertise!" However, most of these goals usually remained as vague resolutions like 'I need to work hard!' or would momentarily ignite only to be crushed by the wall of reality. I often found myself disappointed and self-critical, thinking, 'Why am I like this? Am I weak-willed? Why do I never finish anything?' when I would plan but fail to execute, or give up easily after a few attempts.

Then, one day, I realized that I had only been setting goals that were too 'big.' Instead of vague goals like "Successfully operate a YouTube channel, get AdSense approval for my Tistory blog," I decided to challenge myself with more specific and smaller goals: 'Maintain a consistent writing routine,' 'Prioritize writing articles that help others every day, over financial success.' As I diligently pursued these, I started noticing small growth in subscribers and received comments from readers, experiencing a joy I hadn't felt before. Thinking, 'Oh, this is more fun than I thought!', writing felt less like arduous work and more like an exciting question, 'What should I write about today?' And, AdSense approval naturally followed as a bonus. My YouTube channel, though slowly, had surpassed 1,000 subscribers and 3,000 valid watch hours.

As these small successes accumulated, a greater motivation emerged. It was then that I first felt: "Goals are achieved not by willpower, but by the design of the brain." I delved once again into the principles of brain science. What I learned was this: the brain responds more to 'concrete goals' than to 'vague dreams,' and it sustains motivation by releasing a reward substance called dopamine for 'small achievements' rather than 'one big success.' Just like fitting together puzzle pieces, my big goals began to seem much more realistic as I understood and utilized the principles of this dopamine system.

Are you, reading this, perhaps feeling overwhelmed by vague goals? Today, I want to talk about 'goal setting,' a topic that might sound a bit rigid, by connecting it with our brain's powerful reward system: 'dopamine.' I hope that by understanding the neuroscientific basis of 'specific goals → action plans → small achievements'—the process of turning vague desires into concrete goals and those goals into reality—you will gain the small courage needed for tomorrow's change.

Picture by FREEPIK

Psychological & Neuroscientific Background: The Dopamine System as the Core of Goal Setting and Achievement – Turning the Brain to the Side of Change

💡 The Dopamine System is Key to Goal Achievement

Why do we set goals? Goals provide us with direction, give meaning and purpose to our lives, and are crucial motivators. However, merely having a vague goal like 'I want to live well' makes it difficult to actually bring about change. Here, our brain, especially the dopamine system, plays a pivotal role.

Dopamine is often known as the 'happiness hormone,' but scientifically, its core function is closer to 'anticipation of reward and initiation of action' rather than 'pleasure itself.' Dopamine activates the brain's reward circuit (mesolimbic dopamine pathway) when we strive for something valuable, powerfully motivating us to repeat and sustain specific behaviors. In essence, dopamine whispers to the brain, "Something good is coming, keep going!"

The connection between goal setting and the dopamine system is as follows:

1. Dopamine Activation During Goal Setting: The moment we set a goal, the brain's reward system activates, and dopamine begins to be released. This marks the beginning of powerful motivation to move towards the goal. The instant a vague dream becomes a concrete goal, our brain recognizes it as a 'achievable reward' and starts to focus. The brain formulates an 'action plan' in a specific direction through the goal, and this process itself contributes to motivation.
2. Dopamine Release During Progress: Every time we see small successes or progress in moving towards a goal, the brain releases dopamine. For example, when aiming to 'build a profitable blog,' small achievements like completing an article, increasing page views, or receiving comments provide strong positive feedback to the brain, making us want to continue that behavior. This is like a process of 'training' our brain to repeat actions.
3. Reward and Habit Formation Through Achievement: Repeated dopamine release strengthens neural pathways in the brain, gradually making goal-achieving behaviors into automated habits. Actions that initially required conscious effort eventually become unconscious and natural routines. This particularly enhances decision-making and planning abilities involving the Prefrontal Cortex, playing a crucial role in setting efficient paths towards goals and overcoming obstacles.

🧠 Neuroscientific Summary of 3 Stages of Goal Setting

1️⃣ Specific Goal

• Vague goals cannot stimulate the dopamine circuit.
• When a goal is set as a specific unit of action, like "stretch for 15 minutes a day" rather than "exercise," the prefrontal cortex activates, increasing planning and execution abilities.

2️⃣ Action Plan

• Even if a goal is specific, the brain ignores it without an 'how-to.'
• When an action plan is set, the anterior cingulate cortex (ACC) is activated, maintaining attention and focus.

3️⃣ Repetition of Small Wins

• According to research by Professor Teresa Amabile of Harvard University, when 'small wins' are recognized, dopamine is immediately released, strengthening intrinsic motivation for long-term goals.
• That is, it's not the magnitude of success, but the 'frequency of recognition' that determines the dopamine cycle.

🌿 Psychological Background: Goal-Setting Theory and the Dopamine System

In psychology, the 'Goal-Setting Theory' emphasizes the importance of goals. Research by Edwin Locke and Gary Latham, among others, suggests that SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) are most effective in inducing behavior and boosting performance. While vague goals confuse the brain, clear and measurable goals allow the brain to anticipate rewards and effectively mobilize the dopamine system.

In conclusion, the process of achieving goals is not merely a battle of willpower. Understanding and utilizing our brain's dopamine reward system to create a positive cycle of 'specific goals → action plans → small achievements' is truly the neuroscientific strategy for turning vague dreams into reality.

Picture by FREEPIK

 

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Practical Tips: Effective Goal Setting and Achievement Strategies Using Brain Science

Now, let's explore practical ways to transform vague goals into concrete journeys of achievement that our brains love.

1. Set Goals That Are 'Specific and Attractive' by 'Visualizing' with the SMART Principle

• S (Specific): Instead of "exercise," write clearly like "walk in the neighborhood park 3 times a week for 30 minutes."
• M (Measurable): Instead of "grow my blog," quantify it like "publish 4 blog posts a month and increase visitors by 10%."
• A (Achievable): Set goals that require a little effort, considering your current capabilities, but aren't unrealistically high.
• R (Relevant): Goals should be connected to your larger vision or values to sustain motivation.
• T (Time-bound): Set a deadline, like "by December 31, 2025," instead of "someday."
• 👉 Neuroscientific Meaning: The brain prefers clarity over ambiguity. Specific goals provide the prefrontal cortex with the information needed to plan execution and effectively trigger dopamine release through clear reward predictions like 'what can be achieved by when.'

2. Break Down Goals into 'Tiny Steps' to Create an Action Plan (Feat. Micro Habits)

• Instead of trying to achieve a large goal all at once, break it down into the 'minimum small actions you can take today.' This is a core principle covered in the previous 'Micro Habits' installment. Break down big goals into → short-term goals → execution goals → immediate actions.
• Example: "Publish 4 blog posts" → "Brainstorm topics for the next post for 30 minutes every Friday morning" → "Write blog posts for 30 minutes every evening." Research suggests this kind of breakdown reduces the brain's burden and increases execution rates threefold.
• 👉 Neuroscientific Meaning: Overly large goals increase the brain's sense of burden, making it hesitant to act. Conversely, small, easy goals make the brain perceive that 'it can be done,' lowering the entry barrier for action. Every time a tiny action is successfully performed, the brain receives a dopamine reward, and this reward serves as fuel for the next action.

3. Design Your Own 'Reward System': Consciously Discover and Celebrate 'Small Achievements' (Celebration & Reward)

• Immediate Reward: Whether it's a micro habit or a small step towards a goal, if you've successfully completed an action, immediately celebrate and reward yourself. This activates the brain's dopamine system, strengthening the connection between that action and positive feelings.
• Ways to Celebrate: Positive self-talk like "Well done!", "That's my spirit!", "Awesome!", "Good job," listening to a favorite song, taking a short break to watch a favorite video, drinking a warm cup of tea, stretching for 5 minutes—any small, instantly pleasurable thing is good. Dopamine is released more strongly when you acknowledge yourself than when praised by others.
• 👉 Neuroscientific Meaning: Rewards must be given immediately after an action for the brain to clearly recognize which behavior to reinforce. This is a core function of dopamine in motivating behavior. Continuous small successes and the positive reward experiences that follow teach our brains that 'goal achievement is enjoyable and worthy of reward,' fostering long-term motivation and consistency.

4. 'Visually' Track Your Progress (Visual Tracking)

• Use stickers on a calendar, draw a goal achievement graph, or use an app to visualize your goal progress at a glance.
• 👉 Neuroscientific Meaning: Visual progress clearly shows how much effort we've put in and how close we are to our goals. This provides the brain with a 'predictable path towards goal achievement,' stimulating continuous dopamine release and helping maintain motivation. It creates an effect similar to seeing a level-up gauge fill up in a game.

5. Allow 'Flexibility' in Your Goals: Choose Consistency Over Perfection, "Enjoy the Process of Being Underway"

• Life is unpredictable, and sometimes things don't go according to plan. Don't criticize yourself if you make mistakes or fail to stick to the plan while working towards a goal. Instead, gently reassure yourself, "Today was tough, but I can start again tomorrow!" Embrace the meaning in being 'in progress' toward your goal, even if not yet complete: "I'm not finished yet, but I'm moving in the right direction." This perception keeps the dopamine 'anticipation loop' healthy.
• 👉 Neuroscientific Meaning: Perfectionism fosters a fear of failure, activating the stress system (amygdala) rather than the dopamine system. Being flexible in the process of achieving goals and being kind to oneself is essential for reducing brain stress and maintaining consistency towards goals in the long term.

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Frequently Asked Questions (FAQ)

Q1: Why do my goals only last for three days?

A1: Overly ambitious goals can excessively stimulate the dopamine circuit, leading to fatigue. Try breaking them down into smaller pieces and focusing on 'one thing you can do right now.' Also, pursuing multiple goals simultaneously can disperse dopamine, reducing focus. Stick to just 1-2 core goals.

Q2: Setting goals itself feels too overwhelming, and I keep procrastinating. How should I start?

A2: If even setting goals feels overwhelming, start with the smallest possible action. Like with 'micro habits,' you can start by breaking down goal-setting itself into tiny steps, such as "Today, I will write down one goal for next year that comes to mind (1 minute)." There's no need to set a perfect goal. The important thing is a flexible mindset of just starting and gradually refining and developing it. A journey of a thousand miles begins with a single step!

Q3: How can I tell if the goals I've set are truly achievable?

A3: Revisit the A (Achievable) and R (Relevant) in the SMART principle. Honestly assess whether the goal is unrealistic and if, considering your current capabilities and resources, it's attainable with a reasonable amount of effort. It's also important to confirm if the goal truly aligns with your values and vision. Sharing your goals with others and getting feedback can also be a good approach.

Q4: What should I do when motivation drops and goals waver in the middle?

A4: A drop in motivation is a very natural phenomenon. When this happens, try the following methods:

• "Re-evaluate celebrating small achievements": Reflect on whether you've adequately given yourself dopamine rewards for small successes.
• Remind yourself of your goals: Recall why you set this goal and how it connects to your bigger vision. (e.g., place visual representations or affirmations of your goal in a prominent spot).
• Take a short break: You might be tired, causing motivation to drop. Instead of pushing too hard, take some time to rest and recharge.
• Seek social support: Talking honestly about your struggles with a friend or mentor and asking for support can be a great help.

Q5: Is changing a goal a sign of failure?

A5: Not at all. On the contrary, flexibly adjusting your goals is part of the process of growth and development. If your initial goal no longer suits you, or if you discover a better goal through new information or experiences, it is wise to decisively modify it or set a new one. A goal is not meant to constrain you, but to serve as a compass guiding you in the direction you wish to go.

🌸 Words of Comfort for You: "A Goal Is Not Willpower; It Is the Direction Your Brain Moves."

"We often misunderstand ourselves as lazy. But in fact, we might have simply failed to make our goals comprehensible to our brains. Instead of asking, 'Why is my willpower so weak?' ask yourself: 'What reward is my brain anticipating right now?' Even the smallest achievement makes the brain react.

The one thing you did today—that is precisely the moment dopamine flows, the point when life moves. Let your dopamine flow towards 'growth.' Instead of chasing perfection, I cheer you on as you take imperfect but concrete steps, one by one. Your brain is already ready for goal achievement!"

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( 이 글은 '내일을 바꾸는 오늘의 작은 용기 시리즈 3편: 목표를 현실로 만드는 뇌 과학'의 영어 버전 글입니다. 원본은 아래 링크를 확인해주세요.)

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