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
AG1: https://drinkag1.com/huberman
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
Disclaimer & Disclosures
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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.