Huberman Lab

The Science of Setting & Achieving Goals

Jan 17, 2022

01:48:05

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Quick takeaways

Focusing visual attention on a specific point activates neural circuits that increase readiness for goal pursuit.

Visual attention techniques enhance motivation and persistence in pursuing long-term goals.

Setting moderately challenging and realistic goals increases motivation and the likelihood of success.

Foreseeing potential failures and negative consequences can be highly motivating in achieving goals.

Deep dives

Focusing Visual Attention for Effective Goal Pursuit

Focusing our visual attention on a particular point beyond our immediate personal space activates neural circuits that increase our readiness for action. This can be harnessed to pursue and achieve goals effectively. By narrowing our visual focus on a specific location, we activate a neural pathway that enhances our cognitive attention and increases our willingness to move forward in pursuit of our goals. Research has shown that this visual tool can be applied to various types of goals, whether they are related to physical exercise or cognitive work. By simply focusing our visual attention for 30 to 60 seconds on a single point, we activate neural circuits that prepare our brain and body for action, allowing us to pursue our goals with less perceived effort and increased efficiency.

The 15% Rule

02:25

Is Visualizing Big Goals Effective?

01:19

Multi Tasking Can Really Get You Into Action

01:17

How to focus on one line to increase performance

00:36

Introduction

2min

Momentous Supplements on the Huberman Lab Podcast

2min

The 85 % Rule for Optimal Learning

4min

Inside Tracker - A Personalized Nutrition Platform

4min

The Commonality of Goal Pursuit

2min

Goal Oriented Behavior

2min

The Basil Ganglia and Orbit Frontal Cortex

3min

The Psychology of Goal Setting and Goal Pursuit

3min

The Psychology of Goal Setting and Goal Pursuit

2min

10.

The Psychology of Goal Setting and Gold Pursuit

2min

11.

The Neuro Science of Goal Setting and Goal Pursuit

2min

12.

Perry Personal Space and Extra Personal Space

4min

13.

Is Multi Tasking the Best Way to Achieve Your Goals?

2min

14.

Do You Have a Drenelin in Your System?

2min

15.

Visual Focus Is the Way to Stay Focused

5min

16.

Focusing Your Attention on a Specific Location

4min

17.

Sestalic Blood Pressure - Why It Matters

3min

18.

How to Set and Achieve Your Goals

2min

19.

Getting a DHD in Focus and Attentional Issues

4min

20.

Do You Have a Goal Oriented System?

2min

21.

Visualizing Big Goals

5min

22.

Foreshadowing Failure Is the Best Way to Motivate Toward Goals

4min

23.

Foreshadow Failure

2min

24.

Is There a Goal Too Easy?

3min

25.

How to Update Goals Under Different Contexts

2min

26.

Visual Goals Can Help You Orient Your Attention

1min

27.

Using Your Visual System to Isolate Goals Sequentially

4min

28.

Dopomine Is the Molecule of Pleasure and Reward

4min

29.

Dopomine Reward Prediction Error

2min

30.

Reward Prediction Error - How to Assess Progress?

1min

31.

The Effects of Being Forced to Do Something

4min

32.

Dopomine - Self Amplifying System

5min

33.

Using Behavior Tools to Increase Dopomin

5min

34.

Space Time Bridging Is a Tool That You Can Use to Improve Your Life

2min

35.

How to Split Out Your Attention Towards Extra Reception

2min

36.

Space Time Bridging for Goal Setting

4min

37.

Using the Visual System to Better Achieve Goals

3min

38.

The Huberman Lab Podcast

2min

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.

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) The Neuroscience of Goals

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

(00:06:18) Sponsors: AG1, LMNT

(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, Supplements, Instagram, Twitter, Newsletter

Title Card Photo Credit: Mike Blabac

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Huberman Lab

The Science of Setting & Achieving Goals

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Focusing Visual Attention for Effective Goal Pursuit

Changing Focus for Enhanced Goal Pursuit

Leveraging Visual Attention for Long-Term Goals

Applying Visual Attention Techniques

Focusing on the Future Enhances Goal-Directed Behavior

Specificity and Realistic Challenge in Goal-Setting

Foreshadowing Failure and Concrete Planning

Utilizing the Visual System for Goal Pursuit

The 15% Rule

Is Visualizing Big Goals Effective?

Multi Tasking Can Really Get You Into Action

How to focus on one line to increase performance

Thank you to our sponsors

Supplements from Momentous

Timestamps

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

Share
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podcast player

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highlights

Huberman Lab

The Science of Setting & Achieving Goals

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Focusing Visual Attention for Effective Goal Pursuit

Changing Focus for Enhanced Goal Pursuit

Leveraging Visual Attention for Long-Term Goals

Applying Visual Attention Techniques

Focusing on the Future Enhances Goal-Directed Behavior

Specificity and Realistic Challenge in Goal-Setting

Foreshadowing Failure and Concrete Planning

Utilizing the Visual System for Goal Pursuit

The 15% Rule

Is Visualizing Big Goals Effective?

Multi Tasking Can Really Get You Into Action

How to focus on one line to increase performance

Thank you to our sponsors

Supplements from Momentous

Timestamps

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Discoverhighlights

Save anymoment

Share& Export

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Discoverhighlights

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