The neuroscience of setting and achieving goals involves complex neural circuitry engaged in multiple parts of the brain. The circuits responsible for goal pursuit are heavily influenced by dopamine, which acts as the “common currency” for setting, assessing and pursuing new goals by influencing motivation and decision-making. 

The most effective types of goals are those that are challenging and require self-discipline and hard work but are still attainable. They keep motivation high without being overwhelming or too easy, which might result in losing interest. Break down a big goal into a clearly defined to-do list of small steps within a defined time frame to maintain motivation as you achieve short-term milestones along the way. When deciding on the specific goal to pursue, don’t just visualize the success of your future self — consider visualizing potential failures and planning for challenges. This strategy helps you prepare mentally for obstacles and enhances resilience, which can be more motivating than solely picturing success. 

Finally, while humans are unique in their ability to manage multiple short- and long-term goals simultaneously, focusing on fewer goals at one time increases your chances of success. Pursuing too many goals simultaneously might dilute your efforts and lead to distractions.

The ability to make and break long-term habits is a form of neuroplasticity — the brain’s ability to change and adapt as a result of experience. Habits form when repeated behaviors create new neural connections, making these actions easier to perform over time. The dorsolateral striatum, a part of the basal ganglia, is crucial for habit formation. This brain area is involved in “task-bracketing,” which considers the activities/conditions that come immediately before and after the end point of a habit in order to “bracket” the task within a structured neural pattern. This helps it become automatic and less dependent on factors like motivation or mood. 

A practical approach to forming new habits involves setting out to perform small habits (up to six) consistently yet flexibly over 21 days. Aim to complete these habits daily to instill the habit of performing multiple goal tasks per day. Afterwards, take the next 21 days and track your behavior, without adding any additional new habits, and assess which habits have become automatic before adding new ones. A habit is truly formed when it can be performed effortlessly, regardless of the time or situation, indicating that the neural circuits have adapted to support automatic execution within your regular daily routine without needing specific triggers.