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.
Goals Toolkit: How to Set & Achieve Your Goals
In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
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Timestamps
(00:00:00) Goal Setting Toolkit
(00:02:09) Sponsors: Eight Sleep & Maui Nui
(00:04:43) Biology of Goal Setting & Pursuit
(00:08:50) Tool 1: Choose a Priority Goal
(00:12:04) Tool 2: Pursue Lofty Goals
(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
(00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy”
(00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule
(00:31:35) Intrinsic Motivation & Goal Achievement
(00:32:58) Sponsor: AG1
(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle
(00:37:35) Tool 7: Quantifiable Goals; Book Writing
(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking
(00:50:38) Sponsor: InsideTracker
(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort
(01:05:50) Tool 10: Distance from Phone
(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards
(01:17:11) Tool 12: “Middle Problem”; Time Chunking
(01:23:16) Tool 13: Circadian Rhythm & Attention
(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings
(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac