Many people struggle to achieve their goals, feeling stuck and unable to move forward. According to neuroscientist Emily McDonald, the difference between those who succeed and those who don't might lie in how they "hack" their perception of risk.
Our brains are wired to avoid danger, but they can be trained to see pursuing dreams as safe through simple strategies. McDonald explains that "it's a paradox: to succeed, you have to step out of your comfort zone, but your nervous system tends to shut you down when things get scary."
Here are three key strategies to rewire your brain for success:
Calm Your Nervous System: Meditation and breathing techniques like box breathing or the 4-7-8 method help relax your nervous system and create a sense of safety. Even a minute of focused breathing can train your mind like a muscle. Spending 20 minutes in nature (without headphones) can significantly reduce cortisol levels, signaling to your brain that you're safe.
Associate Success with Safety: Once your nervous system is calm, it's time to convince your brain that achieving your goals is a safe and beneficial experience. Techniques like hypnosis, positive affirmations, and visualization can help. Visualize yourself achieving your goals surrounded by safety, love, and support. According to Dr. James Doty's research, these practices activate brain systems that guide you towards change and rewire how your brain functions.
Break Down Your Goals: Instead of aiming for the mountaintop directly, break your goal into small steps. Just as you can start meditating for a minute, apply the same strategy to achieving your goals. Set intermediate goals that guide you step-by-step towards your final outcome. Focus on the "next right step" to reduce anxiety and prevent your brain from shutting you down due to exaggerated risk perception.
Achieving goals can seem challenging, but by applying these three strategies, you can train your brain to recognize that risks are worth taking and that the path to success can be safe. As Emily McDonald suggests, you don't need to know the entire route, just the "next right step" to fulfill your dreams without fear holding you back.