Guiding question (from a parent): Can you teach my student how to set goals by breaking them into smaller bits or to-do lists, and holding the self accountable over time? It’s so easy to get overwhelmed by these concepts and it’s hard to accomplish anything without some kind of planning. I struggle with this myself so I am not great at teaching my kids!
It’s hard to fully unlock one’s creative potential without two essential practices in place: goal-setting and note-taking.
Throughout history, these practices have been crucial to the personal and professional growth of many notable individuals. For instance, Benjamin Franklin, Thomas Jefferson, Leonardo da Vinci, and Charles Darwin are often celebrated as exemplary note-takers. They’re often praised for using note-taking to enhance learning, boost productivity, and capture key ideas while planning their next moves.
What’s going on in your brain when you set a goal?
Something fascinating happens inside your head when you write down a goal. The neurochemical dopamine is tied to anticipating rewards. It also powers the purposeful actions aimed at obtaining those rewards. In essence, dopamine isn’t primarily about the joy of achieving a reward; it’s about finding happiness in the journey toward obtaining it.
Serotonin can be your other friend when it comes to setting goals. Most serotonin is produced in an area of the brainstem called the raphe nucleus. Serotonin is then sent to the nucleus accumbens, the tegmentum, the amygdala, and the prefrontal cortex, working with dopamine there to reinforce goal-oriented behavior. Motivate yourself with dopamine, achieve a goal, and you get a rush of the feel-good chemical serotonin.
(Maybe you don’t get excited about the above information. That’s OK. Just realize there is a neurochemical dance going on inside you when you pursue a goal. Pretty cool!)
Pick a Goal Worth Your Time
“A goal properly set is halfway reached.” – Zig Ziglar
“Goals are dreams with deadlines.” – Diana Scharf
In general, neurodiverse individuals who excel at divergent thinking (brainstorming/generating ideas) benefit from learning to deal with the flip side of this trait (feeling flooded by ideas and endless options).
The first way to address this is to do less. Literally do less for a brief period of time (a day, a week, or a month) just to get a handle on what is important and what is even worth setting goals for. You have endless potential, but you don’t have endless time. (This is not an answer many ambitious people want to hear, but it’s an important place to start.)
I have found this advice from Cal Newport to be very simple yet effective:
- Set three (or less!) big goals at a time. Call this the “active” list.
- Don’t pull in another large goal onto the active list until one of the first three is carried through to completion.
- Have a “waiting list” to capture all other ideas and ambitious pursuits coming in.
Of course, the big goals on the “active list” each need to be broken down further. Visualize small steps as a goal ladder, where each rung helps you climb closer to your destination.
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- Define the Goal: Start by clearly defining the goal. Bonus points if it is specific, measurable, achievable, relevant, and time-bound (SMART).
- Break it Down: Break the main goal into smaller, actionable tasks or milestones. These tasks should be manageable portions that move you closer to your main objective. (For example, make each one something you estimate would take less than 15 minutes.)
- Prioritize Tasks: Determine which tasks are most important and prioritize them accordingly. Some tasks may be dependent on others, so consider the order.
- Create a To-Do List: Write down the tasks in a to-do list format. You can use a digital tool or simply a pen and paper.
- Set Deadlines: Assign deadlines to each task. This helps create a sense of urgency and prevents procrastination.
- Allocate Time: Estimate how much time each task will take and allocate time in your schedule to work on them. Be realistic about how much you can accomplish in a given timeframe. (However long you think it will take…double it.)
- Stay Flexible: While it’s important to stick to your plan, be prepared to adapt as needed. Life can be unpredictable, so don’t get discouraged if things don’t go exactly as planned.
To stay on track and ensure progress toward your goals, it’s essential to regularly review your achievements. This practice not only helps maintain motivation but also allows you to identify areas where you may need to adjust your approach. Celebrating both big and small milestones along the way reinforces positive momentum. Additionally, holding yourself accountable is key; take responsibility for your actions and ensure you complete tasks as planned. Setting up systems of rewards and consequences can further incentivize progress. Finally, it’s important to periodically reflect on your goals and progress. Assess whether you’re on track and be open to adjusting your strategy if necessary.
The motivation that arises when you complete one major goal and then move on to a new, exciting challenge can be surprisingly powerful. Finishing one thing before you start another can give you a renewed sense of energy and focus to keep pushing forward. That being said, having three big goals in mind at a time means you can change it up as needed if you get stuck in one area and need to come back to finish it later.
Experiment With a Note-Taking System
I’ve personally witnessed students get hung-up trying to figure out the perfect online tool. It’s important to understand how note-taking systems can evolve over time. It doesn’t need to be perfect to get started (a notes app, to-do list, or handwritten planner will do).
At first a student might need assistance or direct modeling for organizing their tasks. Remind them how the tools for this are simply providing a tangible way to track progress and ensure nothing falls through the cracks. (The tool is not the water. It’s the cup that helps you drink the water.)
What is important is that you start experimenting with annotation systems, journaling, and voice memos in a way that works best for you.
Utilize Visual Tools
Consider using visual aids to illustrate the relationship between the main goal and its related tasks. These are a few of my favorites:
- mind maps
- graphs
- flowcharts
- countdowns
Visual representations can be particularly effective for those who are not fans of writing.
Know When You’ve Reached A Goal
“We’re not looking for more for the sake of more. We’re only looking for more for the sake of better. The goal is to get the work to the point that when you see it, you know it couldn’t have been arranged any other way. There’s a sense of balance. Of elegance. It’s not easy leaving behind elements you’ve put so much time and care into.” – Rick Rubin
Go Deeper:
SMART GOALS: https://blog.freespiritpublishing.com/smart-goals-for-gifted-students
The Neuroscience of Goals and Behavior Change: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5854216/
Andrew Huberman Podcast: https://www.youtube.com/watch?v=t1F7EEGPQwo
Note Taking (shorthand technique): https://collegeinfogeek.com/shorthand-lecture-notes/
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
“The greater danger for most of us lies not in setting our aim too high and falling short, but in setting our aim too low and achieving our mark.” – Michelangelo
Posted in Executive Functioning, Reading/Writing
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