Week 10: The Power of Purpose: Goal setting for Brain Health:

Agenda:

Review last week's class (Social connections)

Presentation

This week Homework:

Watch video (will show in class) then record your 5th answer on this site
Review the brain based parts, focusing on the reward pathway, salience network (and as it relates to the DMN), and white matter
Create your own map with core values and corresponding circles
Identify three purposes that are related to you and create a SMART goal for each one

Recording:

Did you miss the class? Or would you like to hear the recording? View the lesson on YouTube.

Quick Links:

Brain HQ site: https://v4.brainhq.com

Handout

Presentation

Zoom: Wednesday session (6:30 - 8:30)

Zoom link: https://sdccd-edu.zoom.us/j/9191959460?pwd=OXh0RE9ZTVZTWElTMUQ0ZzAxQzExdz09.

Passcode (if asked): emeritus

From last Wednesday's Chat

From 04/09 Wednesday class

A student mentioned the Telepathy Tapes, which is a podcast exploring the idea that some non-speaking autistic individuals may communicate telepathically. It is a top charting show in the US and UK, generating praise, curiosity and skepticism. View the site (and listen to the podcast) by clicking here.

Another student mentioned the Vision Center for Spiritual Living, which is a global organization comprised of more than 400 spiritual communities, teaching chapters, study groups and other ministries in 30 countries. These communities teach a New Thought philosophy that brings religion and science together and offers spiritual tools to transform personal lives and help make the world a better place. This is done through the study and practice of Science of Mind® and Spirit, also known as Religious Science®, which holds that all life is sacred — that each human being is a perfect expression of God. Locally, it can be found at 4780 Mission Gorge Place, Suite H, San Diego, CA 92120 (619) 303-6609

Note: There is also the Universal Spirit Center, located at 6863 Friars Rd., Suite 100, San Diego. (619) 291-4728.

You might try these alternative places for spiritual enlightment.

Our 5th answer

After watching the short video which walks us through the 5 questions to ask in determining our sense of purpose, you were asked what your fifth answer to the presentation was. Here are the results (via Padlet board). When we have a sense of purpose, we change lives!

Books mentioned

Books to help you with your sense of purpose (links take you to the Amazon page)

· The Road Less Traveled by M. Scott Peck

· Living a Life that Matters by Harold Kushner

· Man’s Search for Meaning by Viktor E. Rankl

Some asked (in chat): How do you find your purpose after retirement?

Our lesson offers some suggestions on purpose, but here are some specific suggestions for older adults who are retired.

Volunteer or Give Back: You can volunteer with local nonprofits, libraries, schools, hospitals, or food banks. Even remote opportunities (like mentoring youth online or writing letters to isolated seniors) can create connection and meaning.

Lifelong Learning: Taking classes helps keep the brain active and gives people something to look forward to. Also, learning new skills or topics can be energizing and inspiring — from creative writing to technology to gardening.

Share Their Wisdom: Many find purpose in mentorship — guiding younger generations, offering career advice, or teaching a craft or life skill. This could be formal (like joining a mentoring program) or informal (like helping neighbors or grandchildren).

Creative Projects: Art, music, writing, or building something with their hands can provide a sense of accomplishment and personal expression. Projects like writing a memoir, starting a blog, or making gifts for family can carry deep meaning.

Join or Start a Group: Purpose often comes from connection — a book club, walking group, discussion circle, or faith-based group can create structure and community. Even starting a new group based on a personal interest can be deeply rewarding.

Revisit Long-Held Dreams: Retirement can be the perfect time to revisit dreams that were put on hold — traveling, launching a small business, or diving into a passion project.

Help Family in Meaningful Ways: Many retirees help care for grandchildren or aging spouses. This can be deeply purposeful if you also take time for self-care and balance.

Advocate for a Cause: Older adults may be passionate about issues like the environment, education, or healthcare. Joining a cause can create a strong sense of mission and impact.

Understanding Purpose

Purpose is a sense of direction and meaning in life. It is a feeling that your life matters, has value, and is guided by goals, relationships, or causes that are important to you. Although many associate a sense of purpose with happiness, these can be entirely different:

• Having a sense of purpose is about meaning. It comes from feeling useful, connected to others, and guided by values or goals that matter to you. Purpose often involves giving, contributing, or growing—even when it's hard.

• Happiness is about feeling good in the moment. It can come from enjoying time with loved ones, hobbies, nature, or favorite activities. Happiness is often about receiving or experiencing comfort, joy, or pleasure.

In other words, purpose is long-term and meaningful while happiness is short-term and enjoyable.

For example, you may find purpose in volunteering at a community center or helping raise a grandchild. Although these may be challenging tasks, they bring you a deep sense of meaning. On the other hand, enjoying a cup of coffee with a friend or watching a good movie brings immediate pleasure and comfort.

Both are valuable, and they often support each other. In fact, feeling purposeful can lead to more lasting happiness.

Having a sense of purpose allows you to create the framework for daily decisions and action. It acts as a compass, helping you to decide where to put your time and energy. Instead of asking yourself, “what should I do today”, you might instead ask yourself “what can I do today that supports what matters most to me?”

Having a sense of purpose allows you to prioritize what is meaningful. It gives you the option to say yes to things that line up with your values and no to things that do not. It helps you to stay motivated, even when life is uncertain. And it helps you to feel more satisfied, because our actions feel connected to something bigger than at the moment.

Examples of purpose may include:

• Staying connected with your family

• Helping others

• Staying mentally and physically healthy

Video: In this short video, we are asked to answer 5 short questions, each of which can be answered in a word or two. At the end, you will know your life's purpose. (Hopefully).

We will do this in class, and will have you record your fifth as prompted in the video, using a Padlet board. After class, we will post the board for others to see.

Side note: Ikigai

Our class focuses on finding our purpose in life. There is a Japanese concept which embraces this idea, prompting people to use four overlapping circles to help find your own life purpose. This can be used as another method to find your purpose in life. Here is more information on Ikigai.

Ikigai (pronounced ee-kee-guy) is a Japanese concept that means “a reason for being” or “a reason to wake up in the morning.” It’s a beautiful way to think about purpose—one that brings together what you love, what you’re good at, what the world needs, and what gives you meaning.

The idea of Ikigai is often represented by a diagram with four overlapping circles:

What you love (your passions and interests)
What you’re good at (your skills and strengths)
What the world needs (your sense of contribution or service)
What brings you satisfaction or meaning (what makes life worthwhile)

The Brain-Purpose Connection

Research strongly suggests that having a sense of purpose is linked to numerous neurological benefits, especially for brain health and cognitive function. Below are sample research studies that support the concept of having a sense of purpose as a benefit to cognitive function. (The links will take you to the study to learn more)

Cognitive protection and reduced dementia risk: A higher sense of purpose is associated with better memory, executive functioning, slower cognitive decline, and up to 30% lower risk of developing dementia, even after accounting for other factors (Sutin et al., 2022).
Engagement in brain-boosting activities: People with a strong sense of purpose tend to engage more in cognitively stimulating activities like reading, puzzles, and group interactions, which helps build cognitive reserve and supports brain health across all ages (Lewis et al., 2024).
Faster mental processing in daily life: Moment-to-moment feelings of purpose are linked with better cognitive performance, such as faster processing speed and greater mental stability in everyday tasks (Sutin et al., 2023).
Longer cognitive health span: People with a sense of purpose have longer periods of cognitive health and are less likely to transition to mild cognitive impairment or dementia. They also show a greater chance of cognitive improvement if impairments occur (Lewis et al., 2024).
Resilience against depression-related cognitive deficits: Purpose can buffer the negative effects of depressive symptoms on memory, helping older adults maintain cognitive functioning despite emotional challenges (Lewis & Hill, 2021).
Neural stability through stress reduction: Purpose helps regulate psychological responses to stress, supporting brain homeostasis and long-term neurological well-being (Burrow et al., 2023).

Having a sense of purpose significantly benefits brain health by protecting against cognitive decline, enhancing everyday mental performance, and building resilience to stress and depression-related impairments.

Why Purpose Matters As We Age

As we move through later stages of life, having a clear sense of purpose becomes increasingly valuable for maintaining cognitive health and overall well-being. The research findings highlight several key reasons why purpose is particularly important as we age:

Protective Factor Against Cognitive Decline : Having a sense of purpose serves as a powerful shield against cognitive deterioration. As Sutin et al. (2022) demonstrated, individuals with higher purpose scores show better memory and executive functioning, with up to a 30% reduced risk of developing dementia. This protection extends beyond just slowing decline—purpose-driven individuals experience a longer "cognitive health span," meaning they maintain sharp thinking abilities for more years of their lives (Lewis et al., 2024).

Link to Longevity and Better Health Outcomes : Purpose doesn't just improve the quality of our later years—it may actually extend them. The neurological benefits of purpose, including reduced stress responses and better brain homeostasis (Burrow et al., 2023), contribute to overall longevity. When we have something meaningful to wake up for each day, our brains maintain their adaptability and resilience, supporting not just cognitive health but physical well-being as well.

Combating Isolation and Depression: One of the most significant threats to cognitive health in aging is social isolation and depression. Purpose provides a powerful counterforce to these challenges. When we have meaningful goals and activities, we're naturally drawn toward engagement with others and with stimulating environments. The research by Lewis and Hill (2021) specifically highlights how purpose buffers against depression-related cognitive deficits, helping older adults maintain mental functioning even when facing emotional challenges.

Building Cognitive Reserve Through Purposeful Activities: Purpose-driven individuals tend to engage more frequently in activities that build cognitive reserve—like reading, puzzles, and social interactions (Lewis et al., 2024). This active engagement creates a virtuous cycle: purpose motivates participation in brain-healthy activities, which in turn strengthens cognitive abilities and makes purposeful pursuits more accessible and enjoyable.

A sense of purpose transforms how we experience aging—from a period potentially marked by decline and disconnection to one of continued growth, contribution, and cognitive vitality.

Three Cognitive Benefits of Purpose

As discussed above, there are reasons to believe that a sense of purpose is important as we age for things like protecting our cognition, better health and longevity, combating isolation and depression and building cognitive reserve. But along with that there are three distinct benefits to the brain which seem to resonate in those who have found a sense of purpose in their life. They include enhanced motivation, improved focus and mental clarity. Here is how these benefits are seen in the brain:

Enhanced Motivation: How Purpose Activates Reward Pathways in the Brain

The brain's reward system is a complex network of neural structures responsible for processing pleasure, motivation, and reinforcement learning. At its core are the mesolimbic and mesocortical dopamine pathways, which include the ventral tegmental area (VTA), nucleus accumbens, amygdala, and prefrontal cortex.

When we engage in purposeful activities that align with our deeper values, this system becomes activated in unique ways:

1. Sustained dopamine signaling: Unlike the short bursts of dopamine released during immediate pleasures (like eating sweets), purpose-driven activities trigger more sustained dopamine signaling. This creates motivation that persists even through challenges and setbacks. Note that dopamine is not just about pleasure, but also about learning and effort, which makes purposeful activities self-reinforcing over time.

2. Prefrontal engagement: Purpose activates the prefrontal cortex, which helps us assign value to long-term goals rather than just immediate rewards. This creates a cognitive framework where effort toward meaningful goals feels intrinsically rewarding.

3. Reduced hedonic adaptation: While we quickly adapt to simple pleasures (requiring ever-increasing stimulation), purpose-related satisfaction is more resistant to hedonic adaptation. This allows for continued motivation without requiring escalating rewards.

The result is a motivational system that doesn't depend on constant external reinforcement but is instead powered by internal values and meaning, creating resilient drive even as we age.

Improved Focus: How Purpose Helps Filter Distractions and Prioritize Attention

Our attention system involves multiple neural networks working together to determine what deserves our cognitive resources:

Enhanced salience network functioning: The salience network (including the anterior cingulate cortex and anterior insula) helps determine which stimuli deserves attention. Purpose helps the brain to decide what is meaningful, which is how the salience network selects relevant stimuli.
Strengthened executive control: Purpose activates the dorsolateral prefrontal cortex, enhancing our ability to maintain focus on relevant information while inhibiting responses to distractions. This explains why older adults with strong purpose show better performance on tasks requiring sustained attention.
Reduced default mode network activity: The default mode network (DMN) is associated with mind-wandering and self-referential thinking. Purpose-driven individuals show more efficient DMN deactivation when engaging in goal-directed tasks, reducing unproductive rumination and increasing task focus. The default mode network is most active when we are not focused, such as when daydreaming or replaying the past.

These neurological processes explain why people with clear purpose report greater concentration abilities and why they're less likely to be derailed by minor distractions – their brains have established clear priorities for cognitive resource allocation.

Mental Clarity: How Purpose-Driven Activities Strengthen Neural Connections

Purpose doesn't just influence brain activity – it actually shapes brain structure through neuroplasticity:

1. White matter integrity: Studies show that individuals with higher purpose scores maintain better white matter integrity in aging, particularly in the fornix (connecting the hippocampus to other brain regions) and corpus callosum (connecting the hemispheres). This improved connectivity supports faster information processing and cognitive integration.

2. Hippocampal preservation: The hippocampus, crucial for memory formation, typically shrinks with age. However, purpose-driven activities are associated with reduced hippocampal atrophy, helping explain the memory benefits observed in purpose-oriented individuals.

3. Enhanced functional connectivity: Purpose strengthens connections between the prefrontal cortex and limbic regions, allowing for better emotion regulation and cognitive control. This improved connectivity supports the integration of emotional meaning with rational decision-making.

4. Neurogenesis stimulation: Purposeful activities that involve novelty, learning, and positive stress (like learning something new) may stimulate the production of brain-derived neurotrophic factor (BDNF), which supports neurogenesis – the creation of new neurons, particularly in the hippocampus.

These structural changes create a more resilient brain architecture that can better maintain cognitive functioning even in the face of age-related changes or pathologies, providing a neurobiological explanation for the "cognitive reserve" associated with purposeful living.

Example of connectivity in the brain

Discovering Your Purpose

During our class, we will use small groups to brainstorm purpose and how to identify our own sense of purpose and values. However, you can try this on your own:

1. Create your map: Draw a circle in the center of a paper labeled "Core Values" with four satellite circles around it.

2. Fill Your Satellites: Label and complete each satellite circle with brief responses:

o "Activities that energize me"

o "People I admire and why"

o "What I'd like to be remembered for"

o "When I lose track of time, I'm usually..."

3. Look for Patterns: Review your responses and highlight recurring themes. What similarities do you notice across different circles? What surprised you?

4. Extract Your Core Values: Based on the patterns you identified, name 3-5 core values that seem most important to you (examples: creativity, connection, learning, service, growth, etc.). Write these in your center circle.

5. Plant Purpose Seeds: For each core value, brainstorm 2-3 activities that might express this value in a meaningful way in your daily life. These are your "purpose seeds" – small actions that align with your deeper values.

6. Choose One Small Step: Select one purpose-aligned activity you could begin within the next week. Make it small and achievable.

Bonus: Get an Outside Perspective: If possible, share your constellation with someone who knows you well. Ask what patterns they notice that you might have missed. Their perspective might reveal blind spots or strengths you haven't recognized.

From this:

Replace the text with your answers
Review your patterns for similarities
Name three to 5 core values (write in center circle)
Brainstorm 2 to 3 activities (purpose seeds)
Choose one small step (purpose-aligned activity) to do in the next week

My stab at this activity

Setting Purposeful Goals: Purpose-Driven vs. Arbitrary Goals

Purpose-driven goals emerge from deeply held personal values and meaningful life aims, providing a sense of intrinsic motivation that arbitrary goals simply cannot match. When we pursue purpose-aligned objectives, we experience fulfillment throughout the journey, not just upon completion. These goals create a coherent narrative across different aspects of our lives, generating positive emotions even during challenging phases of pursuit. Unlike arbitrary goals that may be selected primarily for external rewards or social expectations, purpose-driven goals tend to have broader impact beyond personal achievement and remain meaningful over time rather than becoming hollow once achieved. They often involve growth, contribution, or connection to something larger than oneself.

In contrast, arbitrary goals often feel like "should do" rather than "want to do" activities. They exist disconnected from our core values and sense of meaning, providing only temporary satisfaction upon completion. These goals may create cognitive dissonance with other aspects of our lives and are typically abandoned when the path becomes difficult. While purpose-driven goals energize our mental resources, arbitrary goals tend to drain them. Perhaps most tellingly, the satisfaction from achieving arbitrary goals fades quickly, while purpose-driven accomplishments continue to provide meaning long after they're reached.

Understanding this distinction transforms how we approach goal setting. When we align our objectives with our deeper sense of purpose, we create not just achievements to check off a list, but meaningful milestones in a life of intention and significance. This alignment ensures our goals contribute to our broader sense of well-being and cognitive health rather than merely adding stress to our daily lives.

SMART Framework Adapted for Purpose-Driven Goals:

We will use the same SMART guidelines discussed in the past. However, in this activity, we are adapting these goals to our purpose.

S - Specific & Significant: Not just specific in action but specific in how it connects to your deeper purpose. It identifies both what you'll do and why it matters to your values

M - Meaningful & Measurable: Includes both objective metrics and subjective measures of meaning, and balances quantifiable outcomes with qualitative impact

A - Achievable & Aligned: Realistic given your resources and constraints and aligned with your other purpose-driven priorities and values

R - Relevant & Rewarding: Connected to your broader purpose and current life context while remaining inherently rewarding through the process, not just the outcome

T - Time-bound & Transformative: Providing a clear timeframe for action and evaluation and focusing on how pursuing this goal transforms you and your relationship to your purpose

Steps in Creating Purpose-Driven Goals

Identifying SMART goals which are driven by your purpose can be done by including some unique steps. They include:

Value Clarification: Identify your core values and what gives your life meaning and reflect on when you've felt most fulfilled and engaged

Purpose Alignment Check: Ask: "How does this goal express what matters most to me?". Consider how the goal connects to your larger life narrative

Impact Assessment: Determine how pursuing this goal might benefit others and how it might contribute to something beyond yourself

Process Enjoyment Analysis: Since we are looking at purposeful goals, they should be inherently satisfying. Make sure to include activities that you find meaningful.

Obstacle Anticipation: There are always obstacles to goals. Identify potential barriers and how your purpose will help overcome them.

Other things to consider: Establish checkpoints of progress and meaning (not just achievement), while creating reminders of how each step connects to the larger purpose. Reflect regularly on how the goal Is developing you as a person, and what you are learning in the process.

Video: Did we say obstacles? Here is a mind map of obstacles we may face when working towards our goals. View this site to see more.

Breakout group Activity: Purpose and Goals

In this class, we discussed finding a sense of purpose and then setting goals to help us achieve the purpose. To help you get started on this project, I am including examples of purpose which might be relevant to you. I am also including examples of SMART goals for some of these purposes.

From these lists,

· Identify three purposes that stand out as being relevant and important for you

· For each purpose, create one SMART goal which fits the criteria above.

In your small groups, identify a purpose that you are willing to share with the group. Work with the group to identify a SMART goal which will help you to achieve your purpose. Work with others to help them complete their goals as well.

Brainstorming: Examples of purpose

1. Purpose through Connection with Family

2. Purpose through Friendship and Social Bonds

3. Purpose through Grandparenting

4. Purpose through Caregiving

5. Purpose through Community Involvement

6. Purpose through Volunteerism

7. Purpose through Mentorship

8. Purpose through Advocacy and Activism

9. Purpose through Religious or Spiritual Practice

10. Purpose through Nature and the Environment

11. Purpose through Creativity and Art

12. Purpose through Music and Performance

13. Purpose through Writing and Storytelling

14. Purpose through Lifelong Learning

15. Purpose through Teaching or Sharing Knowledge

16. Purpose through Health and Wellness Goals

17. Purpose through Movement and Physical Activity

18. Purpose through Mindfulness and Inner Peace

19. Purpose through Legacy and Memory Preservation

20. Purpose through Cultural or Ancestral Heritage

21. Purpose through Civic Engagement

22. Purpose through Helping Peers Age with Dignity

23. Purpose through Humor and Joy

24. Purpose through Personal Growth and Self-Discovery

25. Purpose through Simplicity and Slowing Down

26. Purpose through Nurturing Others

27. Purpose through Hospitality and Welcoming

28. Purpose through Problem Solving and Leadership

29. Purpose through Exploration and Travel

Brainstorming: Examples of SMART Goals which will help achieve a purpose

Purpose: Connection & Relationships

1. Call one family member or friend each week for the next 3 months.

2. Join a local or online social group and attend two meetings this month.

3. Write and send one personal letter per week to a different loved one for 6 weeks.

4. Schedule and host a monthly lunch with friends for the next 4 months.

5. Reconnect with 3 old friends by the end of this season.

Purpose: Contribution & Service

6. Volunteer once a week for the next 3 months at a local charity or community center.

7. Donate 10 gently used items to a cause that matters to you by the end of next month.

8. Teach a skill you know to a group or individual within the next 2 months.

9. Bake or prepare one meal a month for a neighbor in need.

10. Sign up to mentor a young person and meet at least once a month for 6 months.

Purpose: Learning & Growth

11. Read one nonfiction book related to a topic you care about each month for 4 months.

12. Attend one lecture or class (online or in person) every month for 3 months.

13. Start a daily journaling practice for 15 minutes for the next 30 days.

14. Learn how to use one new app or technology tool each week for a month.

15. Practice a foreign language for 10 minutes a day, 5 days a week, for 6 weeks.

Purpose: Health & Well-being

16. Walk 5,000 steps a day, 5 days a week, for the next month.

17. Meditate for 10 minutes every morning for the next 21 days.

18. Eat 5 servings of fruits and vegetables daily for 4 weeks.

19. Try a new healthy recipe once a week for 2 months.

20. Attend a fitness class twice a week for 8 weeks.

Purpose: Creativity & Expression

21. Paint, draw, or craft once a week for the next 2 months.

22. Write a poem or short story every week for 6 weeks.

23. Compile and print a photo album by the end of the season.

24. Record a family history or memoir entry once a week for 3 months.

25. Join a community choir or music group and attend weekly practice.

Purpose: Legacy & Meaning

26. Organize and label family photos for one hour every weekend for 2 months.

27. Record 5 video messages for your grandchildren over the next month.

28. Write down 10 life lessons you’ve learned and share them with someone by next month.

29. Create a family recipe book and gift it to relatives by the next holiday.

30. Plant a garden or tree and document its growth for the next 3 months.

Summary

In our class today, we looked at the value of having a sense of purpose. We learned that having a purpose allows us to prioritize what we do with our time. It also has benefits to the brain including enhanced motivation, improved focus and mental clarity. We worked together to identify our purpose and then learned how to create SMART goals which were purpose driven instead of arbitrary ones. You are encouraged to use this class to create three purposes that you want to work on, and then a SMART goal for each to help you achieve your purpose. Let us know how this goes!

Resources to learn more

There are a number of online resources which might help you to better understand this lesson. Here are eight resources to enhance your understanding of purpose and purposeful goal setting:

Greater Good Science Center: Purpose in Life Quiz
An interactive assessment tool from UC Berkeley that helps identify your current sense of purpose and provides personalized feedback. https://greatergood.berkeley.edu/quizzes/take_quiz/purpose_in_life
SMART Goals Worksheet
Download this SMART goals worksheet for creating SMART goals.
VIA Character Strengths Assessment
A free scientific survey that identifies your core character strengths, which can be leveraged to develop meaningful purpose. https://www.viacharacter.org/
AARP Purpose Prize Stories
Inspiring profiles of adults over 50 who found new purpose later in life, providing real-world examples of purpose in action. https://www.aarp.org/about-aarp/purpose-prize/
A discussion of Purpose as it relates to the meaning of life
The non-profit website ameaningoflife.org was created and directed by Dr. Randall Grayson and includes a culmination of years of work on the meaning of life and happiness. In this section, you can learn more about having a sense of purpose in life. https://ameaningoflife.org/cornerstones-of-meaning/discovery/purpose/
How to find purpose in your later years
Identifying your purpose in life changes as we age. This blog outlines some of the ways that you can find a new purpose filled with things and people that add value. https://eldercarealliance.org/blog/how-to-find-purpose-later-years
From National Library of Medicine, A systemic Review on Purpose of Life in Older Adults
This review looked at a number of studies which looked at the purpose of life in older adults. It identified certain characteristics of those with a strong purpose including gender (female), higher education, income, marital status and ethnicity. https://pmc.ncbi.nlm.nih.gov/articles/PMC9141815
Mayo Clinic: The importance of having a purpose of life as we age
In this blog, we learn of a variety of advantages to having a purpose in life, much of them related to better health and well-being. https://connect.mayoclinic.org/blog/living-with-mild-cognitive-impairment-mci/newsfeed-post/now-what-the-importance-of-having-purpose-as-we-age/

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