One Page Miracle: The Easiest and Best Goal-Setting Tool

To be happy and successful in life, we must identify our goals. Specifically, we need to know who we are and what we want to accomplish not only at work, but also in our relationships, our physical and mental health, and spirituality.

When we know what we want in each of these areas of our lives, we are more likely to change our behavior to get it. With our lives guided by our goals, we are more inclined to make decisions that serve us.

THE NEUROSCIENCE OF GOAL SETTING

Goal setting begins in the brain. Neuroscience research proves it. Setting goals involves planning, attention, impulse control, working memory, and other processes collectively known as executive functions. These functions are largely regulated by the brain’s prefrontal cortex.

The prefrontal cortex (PFC) is located behind the forehead, and it plays a major role in decision-making. When the PFC is healthy, it acts like a brake in the brain to prevent you from unhelpful behaviors. For example, it’s what helps you say no to an extramarital affair, a third helping of cake, or a fourth round of cocktails.

If the PFC is underactive, however, it makes you more impulsive and can prevent you from reaching your primary goals. It makes you more likely to say yes to things that don’t serve you.

Goal setting effectively rewires the brain and boosts activity in the PFC. Creating a goal-setting worksheet essentially gives you an “auxiliary prefrontal cortex.” It will reinforce your conscious mind.

When Amen Clinics patients first hear about the importance of goal setting in life, they often respond with blank stares, say something related to career or financial goals, or talk about a dream vacation.

However, goal setting is not just for financial objectives or for some far-off dream. It is for the present, and it is critical for your daily actions. Identifying goals that you can focus on every day will have a major impact on your life.

FOCUS ON WHAT YOU WANT

Research shows that when setting goals, it’s best to focus on what you want, not what you don’t want. When you choose goals that guide you toward desirable outcomes, psychiatrists and psychologists call them approach goals. On the other hand, avoidance goals drive you away from undesirable outcomes.

An approach goal might be: “I’m going to take a brisk walk in the afternoon after work.”

An avoidant goal might be: “I’m going to stop going to the bar after work.”

Although these goals may seem similar, they activate different emotional and cognitive processes in the brain. Approach goals are linked to greater positivity and healthier mental well-being. Avoidant goals are associated with more negativity.

Because of this, approach goals are more beneficial in helping people achieve their objectives. For this reason, be sure to focus on the positive changes you want to make rather than the bad habits you want to eliminate.

ADD MASTERY GOALS TO YOUR PERFORMANCE GOALS

In goal-setting, include mastery goals that will help you achieve your performance goals. Mastery goals involve boosting your abilities by learning new skills. Performance goals involve setting benchmarks that judge your abilities.

For example, a performance goal might be: “I’m going to lose 15 pounds by the end of this month.”

A mastery goal might be: “I’m going to learn how to prepare healthy foods at home.”

Although these are both approach goals that move you toward a desirable outcome, they aren’t the same. Failing to achieve the goal to drop 15 pounds might make you feel like weight loss is impossible for you. It can be a demotivator that prevents you from trying to reach your goal.

When you set a performance goal, include one of more mastery goals that will help you reach that objective.

THE FOUR CIRCLES OF A BALANCED LIFE

When engaging in the goal-setting process, be sure to include 4 key aspects of life: relationships, work, money, and self. By addressing what you want in each of these areas, you are more likely to achieve a more balanced life.

You are more vulnerable to burnout when your life becomes unbalanced, or when you focus too intently on a single aspect of life at the expense of others. By focusing on all of the key areas of life, you can make sure that your life stays in balance.

CREATE A ONE PAGE MIRACLE

The physicians at Amen Clinics typically ask patients do a goal-setting exercise called the One-Page Miracle (OPM). The One Page Miracle will help direct your actions, thoughts, and words. It can quickly bring clarity to your life and can rapidly create a positive impact.

The steps to create your own One Page Miracle are simple. On a single sheet of paper, simply write (or type) these four category headings and subcategories:

1. Relationships

• Spouse/partner
• Children
• Extended family
• Friends
• Clients

2. Work

• Short-term goals
• Long-term goals

3. Money

• Short-term goals
• Long-term goals

4. Self

• Physical
• Emotional
• Spiritual

Next to each subcategory on your goal-setting worksheet, write down what you want in that area. As mentioned above, be sure to describe what you want, not what you want to avoid.

Write in the first person, using “I want…” to begin each section. Keep a positive tone throughout. Carry your One Page Miracle with you for a few days so you can refine your goals.

Once you have completed a first draft, put this sheet of paper somewhere you can see it each day. For example, you might want to tape it to your bathroom mirror, use a magnet to attach it to your refrigerator, or put it in your briefcase. With it in plain view, you can stay focused on your life’s primary objectives.

On a daily basis, ask yourself, “Is my behavior today getting me what I want?” Doing so will help you focus your behavior and actions on the things that matter most to you. It also helps you develop greater self-control, which is key to better decision-making.

Overall, you will live a more conscious, intentional, purposeful life. You will expend your energy on things that bring joy and happiness to you. Ultimately, this will make your life far more fulfilling.

If you’d like a more in-depth guide to the One Page Miracle, tune in to the Change Your Brain Every Day podcast. In this helpful episode, Dr. Amen and Tana Amen walk you through the process using their own goals as examples.