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Tired of not taking action? Give your brain a good workout!

Tired of not taking action? Give your brain a good workout!

With all of the excellent tips you can read on the web, I would bet that you could probably write your own blog article on how to get the body, relationship, or career you want.

 Drink lots of water. Praise more, scold less. Visualize. Don’t be afraid to ask. Practice gratitude.

And yet, you may still feel stuck in certain areas of your life. Why? Because you are not taking the actions you know you should take.

Maybe you vow that you will spend 10 minutes each morning meditating. When the time comes to actually sit down and close your eyes, however, you just don’t want to. You find a dozen other things that you just have to get done instead, like check one more email. Sound familiar?

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You can wrestle with “self-discipline” all you like, but the truth is that there are very real mental processes in your brain that keep you from taking action. So today, I am going to delve into (a simplified version of) what these processes are, and how to design more beneficial ones so that you can take action and have the life you want.

On one hand: Your voice of reason

One of the regions of your brain responsible for making rational decisions is the prefrontal cortex (PFC). The PFC is like your voice of reason. It is great at understanding the consequences of our actions, like “if I eat this cake tonight, I will feel terrible tomorrow.” If you gave the megaphone to your PFC, you would likely be closer to living your dream life by now.

On the other hand: The fear monger

But not so fast. There is another part of your brain that is the champion of fear and annoyance, called the amygdala. Whenever something comes up that scares or annoys you, the amygdala raises a raucous. It tells you “don’t ask that girl out, she will just reject you!” or “I don’t feel like getting out of bed!” If you gave the megaphone to your amygdala, you likely wouldn’t get as much done, but you sure would stay safe and sound.

Their relationship

The PFC decides when you should listen to the amygdala (“yes, back away from that rattlesnake.”) and when you shouldn’t (“no, get out of bed NOW.”). When it comes to our dreams, a strong PFC “calms down” the amygdala and makes sure that we take the right actions; a weak PFC does not, and the amygdala gets to call more of the shots.

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So the key to taking the right actions is to strengthen your PFC. Pretty simple and cool, huh?

How do you do that? Here are a few ways:

1. Label it.

Acknowledge what the amygdala is saying, like “I feel scared because…” This improves your objectivity about the situation, giving the PFC a helping hand, and it also doesn’t confront the amygdala in a way that will “aggravate” it further.

2. Dismantle fear in steps.

Maybe a certain action, like giving a presentation, scares you tremendously. Instead of jumping into the deep end by volunteering to speak at the next all-division meeting, which would trigger an all-out amygdalar upset, break the journey into steps. Start by speaking up more at group meetings. Then present to a small group. Bite off pieces that keep your amygdalar response small and manageable by the PFC.

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3. Don’t remember.

Stop using your mind to store To Dos, like “get eggs on your way home,” or “remember that tomorrow is Jen’s birthday.” They cloud your thinking, and will deprive your PFC of the energy and focus it needs to properly regulate the amygdala.

4. Exercise.

Yes, that magic cure-all. It’s been shown that attention and self-control increase after strenuous aerobic exercise.

5. Meditate.

Like #3, meditation clears excess chatter from your mind so your PFC can make decisions in peace and quiet. Granted, this is a bit of a Catch-22 if you are having a hard time “making yourself” meditate in the first place. But even a small step here can yield big dividends for your PFC.

If you want to be living your dream life, it’s time to make your PFC work up a sweat and assert its dominance over your amygdala. Just like any other part of our bodies, it really doesn’t have to be any more difficult than, say, working out our leg muscles to become a better runner. You just need to practice it to master it!

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What mental exercises will you take on to strengthen your PFC so that you can take action? Write me a note and share!

Featured photo credit: Brain Machine in Newcastle, Apr-2013/Mitch Altman via flickr.com

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Last Updated on July 17, 2019

The Science of Setting Goals (And How It Affects Your Brain)

The Science of Setting Goals (And How It Affects Your Brain)

What happens in our heads when we set goals?

Apparently a lot more than you’d think.

Goal setting isn’t quite so simple as deciding on the things you’d like to accomplish and working towards them.

According to the research of psychologists, neurologists, and other scientists, setting a goal invests ourselves into the target as if we’d already accomplished it. That is, by setting something as a goal, however small or large, however near or far in the future, a part of our brain believes that desired outcome is an essential part of who we are – setting up the conditions that drive us to work towards the goals to fulfill the brain’s self-image.

Apparently, the brain cannot distinguish between things we want and things we have. Neurologically, then, our brains treat the failure to achieve our goal the same way as it treats the loss of a valued possession. And up until the moment, the goal is achieved, we have failed to achieve it, setting up a constant tension that the brain seeks to resolve.

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Ideally, this tension is resolved by driving us towards accomplishment. In many cases, though, the brain simply responds to the loss, causing us to feel fear, anxiety, even anguish, depending on the value of the as-yet-unattained goal.

Love, Loss, Dopamine, and Our Dreams

The brains functions are carried out by a stew of chemicals called neurotransmitters. You’ve probably heard of serotonin, which plays a key role in our emotional life – most of the effective anti-depressant medications on the market are serotonin reuptake inhibitors, meaning they regulate serotonin levels in the brain leading to more stable moods.

Somewhat less well-known is another neurotransmitter, dopamine. Among other things, dopamine acts as a motivator, creating a sensation of pleasure when the brain is stimulated by achievement. Dopamine is also involved in maintaining attention – some forms of ADHD are linked to irregular responses to dopamine.[1]

So dopamine plays a key role in keeping us focused on our goals and motivating us to attain them, rewarding our attention and achievement by elevating our mood. That is, we feel good when we work towards our goals.

Dopamine is related to wanting – to desire. The attainment of the object of our desire releases dopamine into our brains and we feel good. Conversely, the frustration of our desires starves us of dopamine, causing anxiety and fear.

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One of the greatest desires is romantic love – the long-lasting, “till death do us part” kind. It’s no surprise, then, that romantic love is sustained, at least in part, through the constant flow of dopamine released in the presence – real or imagined – of our true love. Loss of romantic love cuts off that supply of dopamine, which is why it feels like you’re dying – your brain responds by triggering all sorts of anxiety-related responses.

Herein lies obsession, as we go to ever-increasing lengths in search of that dopamine reward. Stalking specialists warn against any kind of contact with a stalker, positive or negative, because any response at all triggers that reward mechanism. If you let the phone ring 50 times and finally pick up on the 51st ring to tell your stalker off, your stalker gets his or her reward, and learns that all s/he has to do is wait for the phone to ring 51 times.

Romantic love isn’t the only kind of desire that can create this kind of dopamine addiction, though – as Captain Ahab (from Moby Dick) knew well, any suitably important goal can become an obsession once the mind has established ownership.

The Neurology of Ownership

Ownership turns out to be about a lot more than just legal rights. When we own something, we invest a part of ourselves into it – it becomes an extension of ourselves.

In a famous experiment at Cornell University, researchers gave students school logo coffee mugs, and then offered to trade them chocolate bars for the mugs. Very few were willing to make the trade, no matter how much they professed to like chocolate. Big deal, right? Maybe they just really liked those mugs![2]

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But when they reversed the experiment, handing out chocolate and then offering to trade mugs for the candy, they found that now, few students were all that interested in the mugs. Apparently the key thing about the mugs or the chocolate wasn’t whether students valued whatever they had in their possession, but simply that they had it in their possession.

This phenomenon is called the “endowment effect”. In a nutshell, the endowment effect occurs when we take ownership of an object (or idea, or person); in becoming “ours” it becomes integrated with our sense of identity, making us reluctant to part with it (losing it is seen as a loss, which triggers that dopamine shut-off I discussed above).

Interestingly, researchers have found that the endowment effect doesn’t require actual ownership or even possession to come into play. In fact, it’s enough to have a reasonable expectation of future possession for us to start thinking of something as a part of us – as jilted lovers, gambling losers, and 7-year olds denied a toy at the store have all experienced.

The Upshot for Goal-Setters

So what does all this mean for would-be achievers?

On one hand, it’s a warning against setting unreasonable goals. The bigger the potential for positive growth a goal has, the more anxiety and stress your brain is going to create around it’s non-achievement.

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It also suggests that the common wisdom to limit your goals to a small number of reasonable, attainable objectives is good advice. The more goals you have, the more ends your brain thinks it “owns” and therefore the more grief and fear the absence of those ends is going to cause you.

On a more positive note, the fact that the brain rewards our attentiveness by releasing dopamine means that our brain is working with us to direct us to achievement. Paying attention to your goals feels good, encouraging us to spend more time doing it. This may be why outcome visualization — a favorite technique of self-help gurus involving imagining yourself having completed your objectives — has such a poor track record in clinical studies. It effectively tricks our brain into rewarding us for achieving our goals even though we haven’t done it yet!

But ultimately, our brain wants us to achieve our goals, so that it’s a sense of who we are that can be fulfilled. And that’s pretty good news!

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Featured photo credit: Alexa Williams via unsplash.com

Reference

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