The Science of Setting & Achieving Goals

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: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://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: LMNT & Waking Up (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,
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