The Will to Win in Every Part of Life

Motivation is a key factor in any successful goal-setting plan. Achieving personal goals, self-improvement plans and life goals depend on our ability to maintain a sustained and consistent effort.

Research suggests that a powerful ally in the brain known as the neurotransmitter, dopamine can help. When we understand a bit of brain chemistry and consistently use some simple goal-setting techniques, we can put this knowledge to work for us.

Some Basic Concepts:

• Dopamine plays a role in the part of the brain associated with pleasure and pain. When we eat or have a romantic encounter, for example, the brain feels rewarded and this chemical is released. We experience feelings of pleasure and improved mood.
• When the brain feels cut off from a rewarding experience, production decreases and we feel anxious and fearful.


• When you receive an unexpected reward or successfully pursue someone or something, dopamine levels rise. They stop rising when the goal is achieved.


• When an expected reward is not received or you fail to realize your desired outcome, levels plummet.


• Researchers believe that dopamine is involved in sending a signal to the parts of the brain responsible for establishing new behavior patterns. The brain wants you to learn and repeat behaviors it views as positive or rewarding. By making you feel good, your brain teaches you to repeat behaviors that created the feeling.


• This sense of pleasure acts as a motivator that keeps us focused on our goals. The chemical continues to be released so long as we keep our attention on the goal and pursue it.


• Researchers have found that when we set a goal, regardless of its size or expected delivery date, the brain takes possession of it as if it is already ours. When we act as if we already have what we are working towards, we reinforce this.


• Once the brain claims ownership of the object of our desire, it can become an obsession. We crave the dopamine and the mood lift it brings. Your brain is now working powerfully to motivate you to pursue your goal.


• The flip side of the coin is that this makes it more difficult when you wish to eliminate behaviors the brain views as rewarding. For example, nicotine and cocaine keep dopamine levels in the brain elevated. Your brain sees this as a reward and taught you to continue the behavior. It wants to avoid the anxiety and negative feelings associated with losing what it believes it already possesses.

How this understanding can work for you:

• Choose something you truly desire and feel motivated to accomplish. In order for this to work, the goal must be important to you.


• You must be willing to invest yourself in the process and have a reasonable expectation of achieving your desired outcome.


• Give yourself a few weeks to adjust to changes. It's believed that it takes 21 days to establish a new habit. If we were to apply our dopamine model to this, we could say it takes the brain some time to view your new behaviors as rewarding. Then it will release the chemical in response to the new behavior so you keep repeating it.


• Break your big goal into small, achievable goals that require you to do some work. You may choose to set weekly or monthly objectives. This gives your brain several items to own instead of just one, increasing its investment in the process. It's also easier for your brain to adjust to smaller changes.


• Have a daily to-do list. Do something every day to support your intentions. Include the little items. Cross them off as you complete them. Each item represents something for the brain to own and pursue. It then becomes a reward when crossed off. You can give yourself other rewards as well, so long as they don't sabotage your desired outcome. Determine the reward in advance so your brain can look forward to it. Also include a few spontaneous rewards.


• Write your to-do list the night before to engage your brain before you even wake up in the morning. This is the part of the pursuit.


• Evaluate your progress and make changes in your plan as needed. If you are asking too much of yourself, you will not view this as achievable and may experience anxiety or feel as though you failed. Likewise, be sure to stretch yourself a little so your brain experiences the thrill of the pursuit.

As you can see, these are powerful tips, that when used correctly, can help you achieve your goals. With the help of scientific research and a brain chemical known as dopamine, achieving your goal can be easier and you may just accomplish more than you ever dreamed possible.