1. BE THE QUARTER MASTER

You may have overarching goals for the year or your life in general. Break these down into quarterly themes and work on one to two actual goals at a time. Once you have created new habits or ticked off some goals, you’ll have increased motivation for achieving more and will see a cumulative effect.

2. ACTION THIS

If you only do one thing, create an “action board”. It’s a collage made by hand that is a metaphorical representation of your goals. Look at it every day to imprint these images onto your subconscious (the “Tetris effect”). This primes your brain to grasp opportunities that may otherwise pass you by.

3. LIVE IN THE MATERIALISING WORLD

Visualise yourself achieving all the things you wish to manifest. Try to do something each day that moves you closer to materialising these in the real world, however small. In neuroscience, we say “act it until you are it, then fake it till you make it.” Dress, behave and speak with the conviction that your dreams are being materialised at all times.

4. TEN THINGS I RATE ABOUT YOU

Choose gratitude and abundance. This influences the lens through which you view the world. The default in the brain is to avoid loss more than to seek reward. By re-framing this you are more likely to spot the positives than to live in fear and lack. Start by making a list of 10 things you are grateful for and try to include your innate capabilities rather than just external factors.

5. OUTCOME

Start by asking yourself if you have the home, partner, job, body, and confidence of your dreams? Your brain holds the power to move you from being a passenger on your journey to being the driver, where you decide on the outcomes that you wish to bring into your life. Set an intention to start your journey today, and reach your fullest potential.

THREE THINGS

Master your emotions: Be aware of and able to regulate your emotions, as well as being compassionate about how others are feeling

Trust your gut: Journaling is the best way to hone your intuition. And taking a good-quality probiotic for a month can reduce negative thinking

Build resilience: Attend to the basics. High-quality sleep; nutrition-dense foods; good hydration and meditation

Dr Swart is a neuroscientist and medical doctor. She is passionate about spreading simple, practical messages based on science to help you achieve your goals

The Source by Dr Tara Swart is out now (Vermilion, £12.99)