Setting goals is a powerful tool for personal and professional growth, but have you ever wondered why some people are more successful at achieving their goals than others?
The answer lies in the science of goal setting, which includes structured approaches like SMART goals, the neurological benefits of writing goals down, and the brain’s response to visual stimuli, such as vision boarding. Let’s dive into the evidence that shows why these strategies can help you reach your full potential.
SMART Goals: The Framework for Success
The SMART goals framework has become a popular method for effective goal setting, and for good reason. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound—each element is designed to help you create clear, actionable goals.
Specific: Goals need to be clearly defined. Vague goals such as “I want to get a job” are more challenging to pursue than “I will apply to three roles in the biotech industry per week.”
Measurable: Success requires tracking progress. “I will send a LinkedIn connection request to two people per day” provides a concrete outcome, making it easier to measure success along the way.
Achievable: Goals should challenge you but must also be realistic. Stretching too far can lead to frustration and burnout. For example, “I will schedule one informational interview per week” is a realistic place to start instead of telling yourself you can fit in ten.
Relevant: A goal should align with your broader life objectives. If it doesn’t, motivation can quickly wane.
Time-bound: Deadlines create urgency, making it less likely that goals will be postponed. For example, “I will reach out to my new connection for a coffee date by Saturday of this week” sets a clear deadline for getting it done.
Here are some examples of SMART job-seeking goals:
I will gain clarity on job titles I will apply to by creating a list of local companies I’m interested in working for, compiling a list of compelling job titles these companies are hiring for, and scheduling 20 informational interviews with professionals in my target industry by the end of 2024.
Over the next two months, I will research and apply for two data science jobs per week, tailoring my resume to each job’s required qualifications.
I will expand my professional network by adding 100 new connections on LinkedIn this year. I will find new folks to connect with by attending one networking event per month and asking at least ten people in my network for warm introductions.
Research consistently shows that structured, well-defined goals are more likely to be achieved than vague, undefined aspirations. You create a roadmap that leads you toward success by breaking your big dreams into smaller, concrete steps.
Writing Goals Down: The Power of the Pen
There is substantial evidence that writing down goals makes you far more likely to achieve them. According to a study by Dr. Gail Matthews, a psychology professor at the Dominican University of California, people who wrote down their goals were 42% more likely to achieve them than those who simply thought about them. This isn’t just a coincidence—it taps into how our brains process information.
When you write something down, you engage both the left and right hemispheres of the brain, involving the logical and creative aspects of your cognition. This deepens your commitment to the goal, enhancing focus and intention. Writing goals also creates a sense of accountability and serves as a constant reminder of what you’re working toward.
Putting pen to paper (or fingers to keyboard) can trigger cognitive processing that helps solidify your objectives, turning vague dreams into something more tangible and actionable.
Vision Boarding: Neuroscience and Visualization
Vision boarding is another tool that leverages the brain’s power to help manifest goals. This technique involves creating a collage of images, words, and symbols that represent your goals and aspirations, and it works by tapping into the brain’s visual system.
At the heart of vision boarding lies the concept of visualization, which is supported by neuroscience. Visualization is a mental practice that activates the brain's neural pathways, which are the same pathways you use when you physically perform an action. Research in sports psychology has shown that athletes who visualize themselves performing an activity can activate motor neurons in their brains, improving their actual performance.
The brain responds to images more powerfully than words, and when you visualize success, you essentially “trick” your brain into thinking the achievement is already happening. This can foster a stronger belief in your ability to succeed, increase motivation, and improve focus. Visual cues, like those in a vision board, engage the brain’s reticular activating system (RAS), a network that filters relevant information in your environment. When you continually see images aligned with your goals, your RAS prompts you to notice opportunities and resources that can help make those goals a reality.
Combining SMART Goals, Writing, and Vision Boarding
Each of these strategies—SMART goals, writing goals down, and vision boarding—brings unique strengths to the table. When combined, they can create a potent framework for achieving success:
Start with SMART goals: Using the SMART framework to define what you want and how you will achieve it, create a clear and actionable plan.
Write them down: Commit your goals to paper or a digital note to activate your brain’s cognitive processes and hold yourself accountable.
Create a vision board: Use imagery to engage your brain’s visual system, reinforcing your commitment and maintaining focus on what’s possible.
By utilizing these science-backed methods, you not only set clear, achievable goals but also harness the power of your brain to stay focused and motivated throughout the journey.
The Takeaway
Goal setting is not just about wishing for success—it’s about creating a structured path that your brain can follow. Whether you’re setting SMART goals, writing them down, or using a vision board, these strategies work with your brain’s natural tendencies to help you stay focused, motivated, and primed for success. So, grab a pen, some paper, and a few inspiring images, and start turning your dreams into reality!
Ready to Start 2025 Off Strong by Setting Effective Goals?
Join us for the below events!
Free Webinar: "The Science Behind Goal Setting"
Tuesday, January 7th, 11:30 AM PST
In-Person Workshop: Vision Boarding with Coach Ruthie
Sunday, January 12th, 2-5 PM
Portland Metro Area
Perfect for bringing a friend!
Want to be notified when a new blog is published? Sign up here!