Episode
Dr. Emily Balcetis: Tools for Setting & Achieving Goals
1:36:55
Published: Mon Aug 01 2022
Description
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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation (00:03:41) Sponsors: LMNT, Thesis, Momentous (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 Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this episode, Dr. Emily Balchettis shares her research on how the way we visually perceive our goals and problems can heavily influence our motivation and energy in achieving them.
00:00 - 03:24 (03:24)
Summary
In this episode, Dr. Emily Balchettis shares her research on how the way we visually perceive our goals and problems can heavily influence our motivation and energy in achieving them. She provides practical tools that can be applied to any goal and emphasizes the importance of believing in ourselves and our ability to overcome obstacles.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
InsideTracker provides a comprehensive blood analysis report that gives specific directives to improve individual health from metabolic factors to hormones, allowing for optimized lifestyle and supplementation plans.
03:24 - 08:47 (05:23)
Summary
InsideTracker provides a comprehensive blood analysis report that gives specific directives to improve individual health from metabolic factors to hormones, allowing for optimized lifestyle and supplementation plans. The supplementation protocols are adaptable for cost and effectiveness, and with the scientific clarity of regular blood work, immediate and long-term health improvement goals can be set and achieved effectively.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
The podcast explores the relationship between visual perception, motivation, and goal achievement.
08:47 - 14:24 (05:36)
Summary
The podcast explores the relationship between visual perception, motivation, and goal achievement. They discuss the different strategies we can use to look at the world differently and automate to overcome obstacles and see opportunities that were previously invisible.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
Long-distance runners tend to use a narrowed focus of attention strategically during the last push to get over the finish line, according to interviews and focus group studies.
14:24 - 24:34 (10:09)
Summary
Long-distance runners tend to use a narrowed focus of attention strategically during the last push to get over the finish line, according to interviews and focus group studies. This strategy is used more often by runners with better pace and time.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
The closer rats got to the finish line in a maze, the faster they ran, even though they were using up valuable energy.
24:34 - 32:29 (07:55)
Summary
The closer rats got to the finish line in a maze, the faster they ran, even though they were using up valuable energy. This phenomenon is known as the "goal gradient effect."
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
Creating vision boards or to-do lists may backfire as they have the potential to give the creator a sense of satisfaction and decrease their blood pressure, which in turn can lead to them feeling less motivated to achieve their goal.
32:29 - 39:06 (06:37)
Summary
Creating vision boards or to-do lists may backfire as they have the potential to give the creator a sense of satisfaction and decrease their blood pressure, which in turn can lead to them feeling less motivated to achieve their goal.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
Focusing on potential obstacles and failure is not an effective way to increase motivation according to experts.
39:06 - 45:25 (06:18)
Summary
Focusing on potential obstacles and failure is not an effective way to increase motivation according to experts. Instead, having a solid plan and utilizing resources can lead to greater success in achieving goals.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
This episode discusses the science behind perception and why vision is the dominant sense over other senses like touch, taste, and smell.
45:26 - 49:44 (04:17)
Summary
This episode discusses the science behind perception and why vision is the dominant sense over other senses like touch, taste, and smell.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
The use of micro-goals in groups of 10 can give an extra little pleasure boost of accomplishment and motivation to continue towards a larger goal.
49:44 - 55:22 (05:37)
Summary
The use of micro-goals in groups of 10 can give an extra little pleasure boost of accomplishment and motivation to continue towards a larger goal. It's important to challenge ourselves with the right amount of difficulty to achieve this pleasure.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
Researchers have explored how people with different physical states such as chronic fatigue, elderly individuals, and overweight people, view the environment around them.
55:22 - 1:01:23 (06:01)
Summary
Researchers have explored how people with different physical states such as chronic fatigue, elderly individuals, and overweight people, view the environment around them. Studies involving giving participants a drug versus a placebo also reveal how changes in energy levels affect perception of space.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
Skewed perception due to physical limitations can make exercising more challenging and less motivational.
1:01:23 - 1:08:45 (07:21)
Summary
Skewed perception due to physical limitations can make exercising more challenging and less motivational. However, adjusting visual goal lines and spotlighting intermediate goals can help overcome these challenges and improve exercise for people of all fitness levels.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
In this podcast, the speaker discusses the importance of setting internal or cognitive goals instead of only focusing on physical goals.
1:08:45 - 1:13:57 (05:11)
Summary
In this podcast, the speaker discusses the importance of setting internal or cognitive goals instead of only focusing on physical goals. He talks about the challenges and obstacles that people face and how focusing on mental goals can help overcome these challenges.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
The speaker talks about the feeling of trying to determine if their current progress is enough to reach their goals, using the example of drumming, and how many people can relate to this feeling regardless of their pursuits.
1:13:57 - 1:18:27 (04:29)
Summary
The speaker talks about the feeling of trying to determine if their current progress is enough to reach their goals, using the example of drumming, and how many people can relate to this feeling regardless of their pursuits.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
Visualization tools, like the Reporter app, can help individuals achieve their non-visual goals by creating a visual representation of their progress towards it.
1:18:27 - 1:22:12 (03:45)
Summary
Visualization tools, like the Reporter app, can help individuals achieve their non-visual goals by creating a visual representation of their progress towards it. By providing this sense of accomplishment, individuals are motivated to continue working towards their goals.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
People with anxiety or depression tend to be captured by negative aspects of their surroundings.
1:22:12 - 1:27:55 (05:42)
Summary
People with anxiety or depression tend to be captured by negative aspects of their surroundings. Efforts like getting morning sunlight and enhancing energy levels can be helpful in treating mental health issues.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
Paying attention to people's faces and features can improve self-efficacy and energize people.
1:27:55 - 1:34:34 (06:39)
Summary
Paying attention to people's faces and features can improve self-efficacy and energize people. It is important for social species to pay attention to others and their facial expressions to better understand their communication.
EpisodeDr. Emily Balcetis: Tools for Setting & Achieving Goals
PodcastHuberman Lab
This podcast covers science and science-related tools to help with motivation, goal-seeking, and pursuit.
1:34:34 - 1:37:01 (02:27)
Summary
This podcast covers science and science-related tools to help with motivation, goal-seeking, and pursuit. The accompanying newsletter provides episode summaries and detailed protocol lists.