In an era where personal growth and cognitive well-being are increasingly prioritized, you may find yourself wondering if all this is actually doing anything for your brain. In this interview, Brianne Markley, PhD, a Health Psychologist at Cleveland Clinic Mellen Center for Multiple Sclerosis, offers profound insights into how our brains process goals, motivation, and cognitive development. Whether you’re seeking to enhance your cognitive function, understand the psychological underpinnings of goal achievement, or simply looking for science-backed approaches to personal development, this interview provides a comprehensive and accessible guide to understanding how our brains work when we set out to improve ourselves.
WAM: How does the brain’s reward system interact with goal setting behavior, particularly during periods of intended change like New Year’s?
Dr Markley: The brain’s reward system is active in both the goal setting and goal achieving processes. For instance, the neurotransmitter, dopamine, helps release a pleasurable “feel-good” sensation when anticipating a goal (goal setting) and in keeping us motivated toward the goal (goal achieving). Similarly, the neurotransmitter, serotonin, also plays a role in goal setting. As we work towards our goals and experience moments of success, serotonin is released, and we are likely to feel a sense of happiness. Together, dopamine and serotonin work as part of the brain’s reward system and play important roles in setting and achieving goals.
WAM: There are studies that show goal setting and working toward goals have physical effects in the brain. How does that work and why is it a good thing?
Dr. Markley: When we set goals and work toward them, neural pathways, or connections, are formed in the brain. Each time we take action in working toward a set goal, we strengthen those neural pathways and help reinforce the behavior. Imagine doing a bicep curl at the gym. The first few reps may feel new – maybe even difficult. However, over time, not only will the exercise become more familiar, but your bicep muscle will grow and strengthen. The same general principle can be applied in forming and strengthening neural pathways in the brain. In addition to experiencing the chemical rewards associated with accomplishing goals, rehearsing healthy goal-oriented behavior actually helps strengthen neural pathways in the brain – making the behaviors more likely continue.
WAM: What are the biggest obstacles to achieving our goals, and what are some tips for overcoming them?
Dr. Markley: Some of the biggest obstacles to achieving goals include:
- Setting goals that are too lofty.
- Having unrealistic expectations of self in the process of achieving a goal.
- Having unrealistic expectations of the timeline for accomplishing a goal.
- Striving only for the outcome of a goal without planning out the smaller steps that will lead to the goal.
- Lack of persistence over time – falling off track and not re-focusing on the goal/efforts towards the goal.
The best ways to overcome these obstacles include:
- Setting SMART goals – that is, goals that are specific, measurable, achievable, relevant, and time-bound.
- Enacting self-compassion, rather than self-criticism, in working towards a goal.
- Having an accountability partner.
- Anticipating setbacks or distractions in the process and committing to getting back on track after these happen.
WAM: What are the top 3-5 resolutions you’d recommend specifically for optimizing brain health and cognitive function?
Dr. Markley: Optimizing brain health and cognitive functioning is important. Fortunately, there are many ways to do this.
1. First, taking good care of our physical health matters in managing our cognitive functioning. So, we might resolve to incorporate movement in our daily routine, get better sleep, or make that doctor’s appointment we’ve been meaning to schedule.
2. Second, how we manage our mental health also impacts cognitive functioning. With this in mind, we could resolve to limit our social media usage and redirect that time into journaling, reading, or practicing gratitude, or we could engage in physical fitness that provides a mood boost, or perhaps we might schedule with a therapist for additional support in this realm.
3. Third, it’s important to keep our brains active. We might resolve to learn a new skill, pick up a new hobby, engage in meaningful conversation with others, or commit to daily puzzles/word games.
Ultimately, there are overlapping benefits for cognitive functioning in tending to our physical health, managing our mental health, and actively engaging our brains. Whatever resolutions you set, remember it will be helpful to utilize the SMART goals framework and strategies mentioned previously!
WAM: How does successful goal achievement alter our brain’s approach to future challenges?
Dr. Markley: Reaching a goal is not only rewarding at the time of achievement, but powerful in helping us navigate future challenges. To achieve a goal means persistent commitment to taking action towards a goal. In this process, we increase motivation, enhance our sense of ability, and improve our confidence. Coupling motivation with perceived ability to achieve, can assist in navigating future challenges by creating a healthy mindset to overcome obstacles. Additionally, rehearsing goal-oriented behaviors helps strengthen neural pathways and allows commitment to healthy action. In the neuroplasticity process, we can train the brain to form stronger connections in pursuit of our goals which can ultimately set us on a pathway for success.