The Science of Setting & Achieving Goals | Huberman Lab Podcast #55

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.



#HubermanLab #Goals #Neuroscience



Thank you to our sponsors:

LMNT - https://www.drinkLMNT.com/huberman

Athletic Greens - https://www.athleticgreens.com/huberman

ROKA - https://www.roka.com - code "huberman"



Our Patreon page:

https://www.patreon.com/andrewhuberman



Supplements from Thorne:

http://www.thorne.com/u/huberman



Social:

Instagram - https://www.instagram.com/hubermanlab

Twitter - https://twitter.com/hubermanlab

Facebook - https://www.facebook.com/hubermanlab

Website - https://hubermanlab.com

Newsletter - https://hubermanlab.com/neural-network



Links:

The 85% Rule for Optimal Learning - https://www.nature.com/articles/s41467-019-12552-4

Effects of Narrowing Visual Attention on Goal Pursuit Behavior - https://journals.sagepub.com/doi/10.1177/0146167219861438



Timestamps:

00:00:00 The Neuroscience of Goals

00:01:56 Tool 1: Learn Fast(er) by the 85% Rule

00:06:04 LMNT, Athletic Greens, ROKA

00:13:55 Brain Circuits for Setting & Pursuing Goals

00:21:52 Determining the Value of Goals

00:24:33 Psychology of Goal Setting: Assessing Value, Action Steps

00:30:29 Peripersonal Space vs. Extrapersonal Space

00:35:39 Visually Focusing on a Goal Line Improves Performance

00:43:50 How Vision Improves Performance: Blood Pressure

00:51:55 Tool 2: Use Focal Vision to Initiate Goal Pursuit

00:54:40 Tool 3: Use Aged Self-Images to Self-Motivate

00:59:33 Tool 4: Visualization of Goals is Only Helpful at the Start

01:02:05 Tool 5: Visualizing Failure is the Best Ongoing Motivator

01:07:26 Tool 6: Make Goals Moderately Lofty

01:13:05 Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year

01:15:57 Tool 8: Ensure Specificity of Goals, Weekly Assessment

01:19:57 Dopamine, Motivation & Pleasure in Seeking Goals

01:22:43 Dopamine Reward Prediction Error, Controlling Dopamine

01:34:26 How Dopamine Influences Vision & Vice Versa

01:38:10 Interim Summary of Goal-Pursuit Steps

01:39:50 Tool 9: Space-Time Bridging

01:49:59 Summary

01:51:50 Subscribe, Sponsors, Patreon, Supplements: Thorne, Instagram, Twitter, Newsletter





Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.



Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com