Huberman Lab

Dr. Emily Balcetis: Tools for Setting & Achieving Goals

Aug 1, 2022

01:35:02

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Episode guests

Emily Balcetis

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Podcast summary created with Snipd AI

Quick takeaways

Narrowing visual focus during exercise can improve performance and motivation.

Visualizing specific goals enhances motivation and increases effort and resource investment.

Anticipating and planning for obstacles increases motivation and helps overcome setbacks.

Breaking down long-term goals into smaller, manageable steps enhances focus, persistence, and achievement.

Deep dives

Using Visual Strategies to Enhance Exercise Performance

Visualizing a specific goal or target during exercise can significantly enhance performance. When athletes narrow their focus of attention to a specific point or target, they are able to exert more effort and achieve better results. This strategy, inspired by observations of elite sprinters and runners, induces an illusion of proximity and motivates individuals to push harder. By imagining a spotlight on the target and tuning out peripheral distractions, exercisers can improve their speed, burn calories more efficiently, and experience less discomfort during workouts. The strategy of narrowing visual attention can be taught to individuals who are not elite athletes, making it a practical tool for anyone looking to enhance their exercise performance.

How do we set better goals?

02:33

I'd Love to Do This For My Next Dog

01:25

Goal progress vs brain perception of progress

01:24

What If We Induce That Illusion of Proximity?

01:48

Introduction

3min

The Huberman Lads Partner With Momentous Supplements

2min

Thesis Neutropics - The New Drug That Can Induce Smartness

4min

The Relationship Between Vision and Motivation

3min

Is There a Link Between Vision and Motivation?

2min

Physical Therapy - I'm a Physical Therapist and I'd Like to Be a Part of It.

2min

Is There a Visual Strategy That Can Help the Elite Athletes?

6min

Is There an Optimum Strategy for Increasing Visual Attention?

3min

Is the Finish Line a Line?

3min

10.

Motivation Science

2min

11.

The Goal Gradient Hypothesis

5min

12.

Athletic Greens Dot Com Slash Huberman

4min

13.

Do You Have a List?

3min

14.

Goal Setting - What's the Better Strategy?

6min

15.

Is There Really Anything Special About Vision?

3min

16.

Why Vision Gets More Real Estate Than Any Other Sense

2min

17.

Is Your Vision as Wrong as You Think?

6min

18.

Is There a Relationship Between Vision and Time?

5min

19.

Physiology Labs - Is Coolad a Good Idea?

3min

20.

Is the Solution the Same?

5min

21.

The Visual Aperture Is Under Our Conscious Control

2min

22.

Learning to Play Drums - I Want One Song

5min

23.

How Many Times Did You Practice?

5min

24.

One Second Everyday Ap

3min

25.

Getting Morning Sunlight in Your Eyes

3min

26.

Is There a Relationship Between Anxiety and Visual Experience?

4min

27.

Is There a Higher Level of Visual Norosience?

5min

28.

Huber Man Lab Podcast

2min

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

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Huberman Lab

Dr. Emily Balcetis: Tools for Setting & Achieving Goals

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Using Visual Strategies to Enhance Exercise Performance

The Role of Vision in Motivation and Goal Setting

Anticipating and Overcoming Obstacles for Goal Success

The Power of Breaking Goals into Manageable Steps

The Power of Vision in Prioritizing and Perceiving the World

Using Visual Tools to Achieve Goals

The Impact of Energy and Visual Perception

Applying Visual Tools in Mental Health and Cognitive Goals

How do we set better goals?

I'd Love to Do This For My Next Dog

Goal progress vs brain perception of progress

What If We Induce That Illusion of Proximity?

Thank you to our sponsors

Timestamps

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Huberman Lab

Dr. Emily Balcetis: Tools for Setting & Achieving Goals

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Using Visual Strategies to Enhance Exercise Performance

The Role of Vision in Motivation and Goal Setting

Anticipating and Overcoming Obstacles for Goal Success

The Power of Breaking Goals into Manageable Steps

The Power of Vision in Prioritizing and Perceiving the World

Using Visual Tools to Achieve Goals

The Impact of Energy and Visual Perception

Applying Visual Tools in Mental Health and Cognitive Goals

How do we set better goals?

I'd Love to Do This For My Next Dog

Goal progress vs brain perception of progress

What If We Induce That Illusion of Proximity?

Thank you to our sponsors

Timestamps

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