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

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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