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Happy November fellow writers!

Now that Halloween is over I think I know what you have a craving for…

Insights from Neuroscience and Sport Psychology to help you write!!

As writers, we often set ambitious goals for our craft, but struggle to achieve them. By leveraging insights from neuroscience and sport psychology, we can develop more effective goal-setting strategies that enhance our productivity and creativity while minimizing stress. (I know some of you have heard me lecture on this multiple times but be honest….. don’t you kinda need to hear it again?)

The Science of Goal Setting

Neuroscience research has shown that setting and pursuing goals activates the brain's reward system, releasing dopamine and motivating us to take action.

However, when goals seem overwhelming, the brain can flood with cortisol, the stress hormone, leading to anxiety and avoidance behaviors. (An overwhelming goal is anything your brain isn’t 150% sure you can achieve in the moment).

Sport psychologists have long recognized the power of proper goal setting in improving performance. Their research indicates that specific, attainable goals are most effective in driving progress and maintaining motivation.

Breaking Down Goals

One of the most crucial strategies for effective goal setting is breaking larger objectives into smaller, manageable tasks. This approach offers several benefits:

Reduced Stress: Smaller goals are less likely to trigger a stress response, keeping cortisol levels in check.

Increased Motivation: Achieving mini-goals provides frequent dopamine hits, reinforcing positive behaviors.

Enhanced Focus: Tackling one small task at a time improves concentration and productivity.

Measurable Progress: Smaller milestones offer clear indicators of advancement, boosting confidence and motivation.

Implementing Effective Goal-Setting Strategies

Be Specific  & Measurable

Instead of setting a vague goal like "write more," define specific, measurable objectives. For example: "Write 500 words today or write for 15 minutes" or "Reread my last five pages and write one more".  If you set the goal too big - your body will resist.

Create a Hierarchy of Goals

Organize your writing objectives into a hierarchy:

Long-term goals (e.g., complete a screenplay in one year)

Medium-term goals (e.g., finish a first draft in 8 weeks)

Short-term goals (e.g., write one scene a day)

This structure helps maintain focus on both immediate tasks and overarching objectives.

Use the SMART Framework

Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This framework, widely used in sport psychology, helps create well-defined objectives

Implement Regular Review and Adjustment

Schedule periodic reviews of your goals to assess progress and make necessary adjustments. This flexibility allows you to adapt to changing circumstances and maintain motivation.

Leveraging Neuroscience for Success

Visualization Techniques

Neuroscience research suggests that visualizing goal achievement can activate the same neural pathways as actually performing the task.

Spend a few minutes each day visualizing yourself successfully completing your writing goals. Visualize yourself overcoming the obstacles you know will pop. Enjoy watching specifically how you overcome those obstacles.

Habit Formation

Leverage the brain's tendency to form habits by establishing consistent writing routines. This reduces cognitive load and makes writing feel more automatic over time.

By applying insights from neuroscience and sport psychology to our goal-setting practices, we can create more effective, achievable writing objectives. Remember to break down larger goals, maintain flexibility, and leverage the brain's natural tendencies to form habits and respond to rewards. With these strategies, you'll be well-equipped to tackle your writing ambitions and achieve lasting success.

If you are struggling with perfections, writing habits, or authenticity and vulnerability in your writing please join our  LAST Meditative Writing class of the year!! We only have one spot left!

Thank you to everyone who has been an active part of this community your support of each other is so wonderful and I am very grateful to know each and everyone of you.

Happy writing!

Jess Hinds

Founder, MeditativeWriting.org

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