Goal Setting That Sticks: The Neuroscience Behind It

Discover how vision boards and goal setting activate your brain’s motivation circuits. Backed by neuroscience and expert research.

Goal setting isn’t just wishful thinking - it’s neurological and it works. Studies show that people who set clear, specific goals are up to 10 times more or 90% more likely to achieve them compared to those with vague or no goals (Locke & Latham, 2002).

And when you combine this with a visual representation of your goals such as a vision board, you don’t just dream. You start rewiring your brain for action.

“Vision boards help harness neuroplasticity. They keep your goals front of mind, reinforcing new pathways that support behavioural change.”
— Dr. Tara Swart, Neuroscientist and author of The Source

How Your Brain Responds to Goals

Here’s why goal setting and visualisation are so powerful:

1. The Reticular Activating System (RAS) Filters What You See

Your RAS is like a bouncer for your brain, letting in information that supports your priorities and filtering out what doesn’t. When you create a vision board or set clear goals, your RAS gets to work. That’s why you suddenly “notice” opportunities, resources or conversations aligned with your goals, they were always there, but now your brain is primed to see them.

2. Visualisation Activates the Goal-Achievement Circuit

MRI scans show that visualising a goal stimulates the same brain regions as actually completing it -  including the prefrontal cortex (planning), basal ganglia (habit formation), and amygdala (emotion and motivation).

“By mentally rehearsing an outcome, we begin to install the neurological hardware to look like the event has already happened. That’s how we prime the brain for change.”

Dr. Joe Dispenza – Neuroscientist and author of Breaking the Habit of Being Yourself

3. Writing Goals Engages Logic and Emotion

Writing down goals activates the brain’s left hemisphere (logic, language) while vision boards tap into the right hemisphere (creativity, intuition). Engaging both creates a whole-brain strategy that boosts your chance of success.

My Goal-Setting & Vision Board Ritual

At the beginning of every year, I get crystal clear on the goals I want to achieve. I write them down, print them out, and place them behind my laptop on the wall where I can see them daily.

I usually have a mix of goals for my business, personal life, relationships, self-love, and wellbeing. But these are personal and it’s all about what feels right for you.

I then create a vision board to support these goals. I spend a few hours with a stack of magazines, letting my intuition (or the universe!) guide me toward the images and words that align with my goals. I absolutely love this process! This year, I’m doing it with some friends, which makes it even more special.

Placement matters! Put your vision board somewhere you’ll see it regularly. This is key to priming your RAS to notice opportunities and stay focused on your goals.

Why This Practice Is So Effective

Goal setting gives structure to your dreams. Vision boards give them texture, emotion, and focus. Together, they:

• Prime your brain to notice aligned opportunities
• Keep your goals emotionally compelling
• Support daily motivation and focus
• Create neural patterns that reinforce action

An evidence-based strategy that pairs beautifully with vision boards is WOOP (stands for Wish, Outcome, Obstacle, Plan). Developed by NYU psychologist Dr. Gabriele Oettingen, WOOP blends visualisation with reality-checking by encouraging you to imagine your desired outcome and the potential barriers in the way. This contrast strengthens motivation and clarity. Studies show that WOOP significantly increases follow-through by helping people move from abstract hope to actionable strategy - a perfect complement to the emotional energy of a vision board.

How to Create Your Own Brain-Based Ritual

You don’t need a Pinterest-perfect board. Just:

• Reflect on what you really want to feel and create
• Write down clear, actionable goals
• Choose images and words that evoke meaning and energy
• Place your board somewhere you’ll see it often
• Revisit your goals weekly or monthly

Ready to Take It Further?

If this sparked something in you, the next step is the BRAVE™ 7-Day Reset Course - a practical, science-backed journey to reconnect with your values, strengthen your boundaries, and set authentic, aligned goals that last.

In the course, we go deeper into the role of authenticity in goal setting, and help you build habits that support performance without burnout.

Not quite ready for the course? Start with the BRAVE™ Burnout Prevention Kickstart - a free self-coaching tool to reset your energy and get clear on what matters most.