The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: How to Set & Achieve Goals
In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals.
I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Goal Setting
(00:00:23) Brain & Goal Pursuit
(00:03:32) Goal Value, Action Steps
(00:05:49) Sponsor: David
(00:07:07) Peripersonal vs Extrapersonal Space
(00:08:34) Tool: Visual Focus & Pursuing Goals
(00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure
(00:15:25) Sponsor: AG1
(00:16:48) Tool: Goal Setting & Difficulty Level
(00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment
(00:23:39) Dopamine & Vision; Importance of Behavioral Tools
(00:25:37) Recap of Tools for Goal Setting & Pursuit
(00:26:49) Sponsor: LMNT
(00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging
(00:35:49) Recap, Key Takeaways
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