A Four-Step Technique for achieving your Objectives using Neuroscience

The Human Brain is a interconnected System of various components which evolved into its current state over the course of Human Evolution. The oldest and most primitive parts are the The Brain Stem (and Spinal Cord) and the Cerebellum which are responsible for most of our automatic motor functions. The newest structure which makes us "Human" is the Cerebrum of which the Cortex forms the executive control center and is responsible for regulating our other functions whereas its Limbic System is responsible for emotions/feelings. The brain also possesses a capacity for enormous plasticity within the cortex which makes it quite resilient. However the division of responsibilities between the "older" and "newer" parts of the brain remains more or less fixed.

Whenever we involve ourselves in any thought or activity the brain as a whole functions but different parts might be involved to a greater or lesser degree based on the type of stimulus. For example, in a "fight or flight" scenario, the limbic system fires first (in the amygdala) before the cortex can get control and regulate our response. Thus as humans desiring to control our responses so that it always is done in a rational and conscious manner, we need to delay the automatic response mechanisms in the brain and speedup the response time of the cortex so that decision-making is always under the control of the cortex. This is done using the following four stage technique;

• Goal Setting: This primes our cortex to get involved consciously and so is the first step. Set a goal and a plan to achieve it. It helps to externalize the goal and the plan by writing it down, talking about it with somebody etc. so that it can be objectified effectively. However as you walk through the plan, at any stage, focus on the immediate goal to be achieved at that stage. This is the crucial part. The long-term goal is sort of at the back of the mind but in order to act we consciously focus on the short-term goal. Thus we "set" and focus on this goal.
• Visualization: It seems for the brain, there is very little difference between us visualizing/imagining performing the movements of our action vs. physically performing them. Thus for any activity, we consciously and repeatedly, mentally visualize our performance prior to actually doing it. This mental rehearsal sharpens our focus and helps us when we actually engage in the physical activity. In my own martial arts practice i have found this to be quite true. Shadow-boxing is based on this principle.
• Self-Talk: All our thoughts are in a sense, "talking" to ourselves. This is the internal entropy which we need to control and regulate in the positive direction (w.r.t. whatever activity). Therefore we need to withdraw attention from all other wasteful directions and focus it in the positive reinforcing direction. This translates to using positive language, having an optimistic attitude and in general, being enthusiastic and upbeat towards the function/activity. It can be considered a type of reinforcing autosuggestion.
• Arousal Control: The above steps have helped us prepare for the activity by consciously focusing on the goal, mentally rehearsing the positive outcomes and pumping oneself up by an optimistic attitude and positive language. Now the brain system is "aroused" i.e. keyed up when we start engaging in the activity. At this stage it becomes very important that we (i.e. the executive cortex) retain control until the goal is achieved. For example, in a "fight or flight" scenario, we may not want the limbic system to move us into the "flight" path while the desired goal is to go down the "fight" path. One of the best ways to achieve this is by using Breath Control. Slowdown your breathing so that you are breathing slowly and evenly with long exhales. This calms down the primitive/emotional parts of the brain thus allowing your executive brain to retain control and achieve the objective.

The above is based on what we currently know about the physiology and mechanisms of the Brain. Empirical evidence for such an approach is also seen from various disciplines like Yoga, Autogenic Training etc.