Many of us make goals for our health or behavior around the new year. What if you could form new habits to protect your brain health? Kasia Gustaw Rothenberg, MD, PhD, Director of Neuropsychiatric Services, Center for Brain Health at Cleveland Clinic, offers expert commentary on how goal-setting works in the brain and offers suggestions for the best brain-centered commitments you can make this year.
Read the interview with Dr. Rothenberg below.
WAM: There are studies showing that goal setting and working toward goals have measurable effects on the brain. How does this work, and why is it beneficial?
Dr. Rothenberg: Goal setting is not merely a psychological construct—it is a neurobiological process. When we define a goal and engage in purposeful action, we activate the prefrontal cortex, the brain region responsible for planning, self-regulation, and long-term decision-making. Progress toward a goal engages dopaminergic reward pathways, particularly within the ventral striatum. Dopamine, often misunderstood as a “pleasure” neurotransmitter, primarily signals motivation, learning, and anticipation.
Repeated goal-directed behavior strengthens neural networks through neuroplasticity, reinforcing adaptive circuits that support focus, perseverance, and emotional regulation. Clinically, this is why structured goal pursuit is associated with improved mood, greater resilience, and cognitive preservation—it keeps the brain engaged, forward-oriented, and biologically active.
WAM: What happens in the brain during the “fresh start effect” at the beginning of a new year, and can this reset be recreated at other times?
Dr. Rothenberg: The “fresh start effect” reflects the brain’s response to meaningful temporal landmarks. These moments allow us to psychologically separate the past self from the current self, reducing the emotional burden of prior missteps. Neurologically, this shift dampens maladaptive self-referential processing while re-engaging executive networks that support planning and change.
Importantly, this effect is not confined to January. The brain responds to meaning, not the calendar itself. We can intentionally recreate this reset by establishing personal transition points—a new month, a return from travel, a medical milestone, or even a deliberate decision to begin anew. When framed thoughtfully, these moments can restore cognitive flexibility and motivation.
WAM: What are the most common barriers to achieving goals, and how can they be addressed?
Dr. Rothenberg: The greatest obstacle is rarely a lack of motivation; rather, it is cognitive overload combined with unrealistic expectations. When goals are overly ambitious or poorly defined, executive resources become strained, and the brain defaults to short-term coping strategies.
Additional barriers include chronic stress, emotional exhaustion, and all-or-nothing thinking. Effective strategies include:
- Translating goals into small, behavior-based steps
- Reducing decision fatigue through structured routines
- Anticipating obstacles rather than relying on willpower alone
- Measuring progress, not perfection
From a neuropsychiatric perspective, sustainability is key—consistency reinforces neural pathways far more effectively than intensity.
WAM: How does the brain respond to setbacks, and what differentiates those who recover from those who give up?
Dr. Rothenberg: Setbacks activate neural systems involved in error detection and threat perception, including the anterior cingulate cortex and amygdala. For some individuals, this leads to recalibration and learning; for others, it triggers shame and disengagement.
The critical difference lies in emotional regulation and cognitive flexibility. Individuals who recover quickly are able to reframe setbacks as information rather than failure, keeping prefrontal regulatory systems engaged. Those who abandon goals often remain in a stress-dominant state that narrows thinking and impairs adaptive learning.
Self-compassion is therefore not a psychological luxury—it is a neurobiological necessity that allows the brain’s learning systems to remain active after disappointment.
WAM: What 3–5 resolutions would you recommend to optimize brain health and cognitive function?
Dr. Rothenberg: Rather than traditional resolutions, I encourage brain-centered commitments:
- Protect sleep intentionally Sleep is foundational for memory consolidation, emotional regulation, and clearance of neurotoxic metabolites.
- Engage in regular physical activity Both aerobic and resistance exercise increase brain-derived neurotrophic factor (BDNF), supporting neuroplasticity and vascular health.
- Commit to music and the arts as “glue” for the brain Music and visual arts uniquely integrate emotional, cognitive, and motor networks across both hemispheres. They strengthen connectivity between the prefrontal cortex, limbic system, and memory networks, supporting attention, mood regulation, and cognitive reserve. In clinical practice, engagement with music and art often serves as a powerful stabilizer—especially in aging and neurodegenerative disease—by preserving identity, emotional meaning, and neural coherence.
- Invest in cognitive and social engagement Lifelong learning and meaningful social connection remain among the strongest protective factors against cognitive decline.
- Actively reduce chronic stress Mindfulness, psychotherapy, and structured recovery time have measurable effects on hippocampal and prefrontal functioning.
Ultimately, the most effective resolution is one that is realistic, sustained, and adaptive. The brain thrives not on dramatic transformation, but on consistent habits—enriched by movement, meaning, music, and art—practiced over time.