Don’t get hooked on the fantasy

"S ome new findings suggest that when you fantasize about an aspirational goal, it actually doesn’t help, and does make things worse,” Marshall says. Insert needle-skidding-across-a-record noise here. Wait, all that positive-visualization talk might not be helping? To understand this, we have to get deep into our brain chemistry. When we fantasize about reaching our goal, our brain chemistry reacts the same way it would if we had actually achieved that goal.

“One of the limitations of big, aspirational goal setting and having a visual dream board or journal is that when you focus so much on this big goal, you actually undermine your ability to meet the goal,” Marshall says. "The science of dopamine – the reward chemical in our brain – is the biological basis for wanting. Dopamine should be there to help strengthen intentions. The biggest spike, though, comes from anticipating the reward. Thinking about something pleasurable, like achieving your goal of smashing up a hill or losing that last 10 lb., gives us a microdose of dopamine. There’s nothing wrong with that, but unfortunately, it doesn’t help you when you’re in a tempting situation."

"When you think about an audacious goal, your mind drifts to what your life would be like if you actually pulled it off. It’s like getting into a hot bath, and it feels amazing,” Marshall says. "But if you stay in that bath for too long, it gets cold and loses its enjoyment. Don’t deny yourself the pleasure of thinking about meeting your goal, but don’t let that be the only thing that you do about it.”