Engage in a 90-second to 3-minute daily practice of shifting visual and cognitive focus from internal (eyes closed) to progressively distant external points, then back to internal. This trains your brain’s goal-setting and reward systems to orient across different locations in space and time.
Routinely visualize and foreshadow the negative consequences and feelings of failure if you don’t pursue your goals. This strategy is more effective for sustained motivation than visualizing success, as the brain is better at moving away from fearful things.
Set goals that are difficult but possible, just outside your immediate abilities, rather than too easy or too lofty. Moderately challenging goals effectively engage your brain and body for sustained pursuit by increasing systolic blood pressure and readiness.
Before engaging in goal-directed work, focus your visual attention on a single, narrow external point for 30-60 seconds. This increases cognitive attention, focus, and places the brain into a goal pursuit mode by increasing systolic blood pressure.
Develop a specific, detailed, and concrete set of action steps that clearly define what success looks like for any goal. Concrete plans lead to a remarkably higher probability of achieving goals compared to general intentions.
Consistently (e.g., weekly) cognitively reward yourself for making progress by acknowledging you are on track. This re-ups dopamine, a self-amplifying system, and amplifies your motivational state to continue goal pursuit.
Focus on one to three major goals per year to prevent distraction and improve focus. Too many options in your visual or cognitive environment can diffuse attention and be counterproductive to goal pursuit.
Actively embrace making errors when learning something new, viewing them as an entry point for brain plasticity. The frustration from errors cues brain areas to be more alert, leading to heightened focus and a higher probability of learning.
When learning, set the task difficulty such that you are getting things right about 85% of the time and making errors about 15% of the time. This specific error rate appears optimal for learning and achieving proficiency.
Evaluate your progress towards goals weekly, reviewing performance from the previous week and updating your action plan for the upcoming week. Weekly assessment provides a reasonable and tractable schedule for consistent feedback and adjustment.
Always prioritize behavioral tools over supplementation or chemical aids for motivation and focus. Behavioral practices engage neuroplasticity over time, leading to lasting improvements in neural circuits.
Continuously toggle your focus between your immediate environment and internal state (peripersonal space) and future goals or things beyond your reach (extrapersonal space). This dynamic shifting is crucial for effective goal setting and pursuit.
Incorporate Yoga Nidra or Non-Sleep Deep Rest (NSDR) protocols into your routine. Even short 10-minute sessions can greatly restore levels of cognitive and physical energy.
Engage in a short period of varied multitasking (e.g., cleaning, checking phone) just before focused, goal-directed work. This can generate adrenaline, getting your system into action.
To motivate long-term goals like saving money or investing in health, view digitally aged photos of yourself. This bridges the gap between your immediate experience and your future self, anchoring present behaviors.
Drink electrolyte-rich water (e.g., Element) first thing in the morning and during physical exercise. Proper hydration and adequate electrolytes are critical for optimal brain and body function, including neuron activity.
Consider taking Athletic Greens once or twice daily to cover basic nutritional needs, address potential deficiencies, and support microbiome health with probiotics.