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Tools for Setting & Achieving Goals | Dr. Emily Balcetis

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.
For the full show notes, visit hubermanlab.com
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation
(00:03:41) Sponsors: LMNT
(00:08:08) Vision & Motivation
(00:11:37) Tool: Narrowing Visual Focus & Improving Exercise
(00:21:39) Adjusting Visual Attention & Perceived Fatigue
(00:25:14) Tool: Visual Focus “Spotlight”
(00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort
(00:32:23) Sponsor: AG1
(00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists 
(00:41:28) Tool: How to Setting Better Goals & Identify Obstacles
(00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals
(00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences
(01:05:54) Caffeine, Stimulants, Visual Windows & Motivation
(01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection
(01:21:54) Year in Review & Memory
(01:26:32) Visual Tools & Mental Health, Depression & Visual Priming
(01:31:33) Focusing Attention & Increasing Visual Detail/Resolution
(01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer

My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.
For the full show notes, visit hubermanlab.com
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation
(00:03:41) Sponsors: LMNT
(00:08:08) Vision & Motivation
(00:11:37) Tool: Narrowing Visual Focus & Improving Exercise
(00:21:39) Adjusting Visual Attention & Perceived Fatigue
(00:25:14) Tool: Visual Focus “Spotlight”
(00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort
(00:32:23) Sponsor: AG1
(00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists 
(00:41:28) Tool: How to Setting Better Goals & Identify Obstacles
(00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals
(00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences
(01:05:54) Caffeine, Stimulants, Visual Windows & Motivation
(01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection
(01:21:54) Year in Review & Memory
(01:26:32) Visual Tools & Mental Health, Depression & Visual Priming
(01:31:33) Focusing Attention & Increasing Visual Detail/Resolution
(01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements
Disclaimer
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