Episode
The Science of Setting & Achieving Goals
1:50:42
Published: Mon Jan 17 2022
Description
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 Thesis: https://takethesis.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, Thesis, Momentous (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 Disclaimer
Chapters
This podcast explores the four specific protocols for goal setting, assessment and execution using the knowledge of neuroscience making it easier for individuals to learn a new skill effectively.
00:00 - 06:08 (06:08)
Summary
This podcast explores the four specific protocols for goal setting, assessment and execution using the knowledge of neuroscience making it easier for individuals to learn a new skill effectively.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
The human brain has unique mechanisms responsible for orienting thinking and actions towards particular goals, be it immediate or long-term.
06:08 - 17:45 (11:37)
Summary
The human brain has unique mechanisms responsible for orienting thinking and actions towards particular goals, be it immediate or long-term. Common neural circuits are responsible for goal-seeking in both animals and humans.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
The SMART method, which stands for specific, measurable, attainable, realistic, and time-bound, is a popular way to approach goal setting.
17:45 - 26:43 (08:58)
Summary
The SMART method, which stands for specific, measurable, attainable, realistic, and time-bound, is a popular way to approach goal setting. However, dopamine plays a crucial role in our brain's processes of setting, assessing, and pursuing goals, and it has been essential to our species' focus on goal-oriented behavior over the years.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
This podcast discusses the concept of peripersonal space and its relevance to goal setting in neuroscience.
26:43 - 34:08 (07:25)
Summary
This podcast discusses the concept of peripersonal space and its relevance to goal setting in neuroscience. The speaker teaches a technique to transition between the immediate peripersonal space and the extra personal space to better execute and achieve goals.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
Contracting your visual window and bringing the aperture of what you see to a fine point can increase clarity of goal seeking and the likelihood of pursuing your goals, while multitasking can decrease both.
34:08 - 46:04 (11:55)
Summary
Contracting your visual window and bringing the aperture of what you see to a fine point can increase clarity of goal seeking and the likelihood of pursuing your goals, while multitasking can decrease both. Studies recommend focusing visual attention on a goal and starting with an intermediate goal line to extend it further.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
Focusing your visual attention on a specific point is the most effective way to stimulate goal-directed behavior and bring your body and mind into a state of readiness.
46:04 - 53:07 (07:02)
Summary
Focusing your visual attention on a specific point is the most effective way to stimulate goal-directed behavior and bring your body and mind into a state of readiness. Broadly looking at everything can lead to a reduction in productivity and systolic blood pressure.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
While visualizing the end goal can be effective in getting the goal-pursuit process started, it can be a lousy and counterproductive way to maintain the pursuit of that goal.
53:07 - 1:04:35 (11:28)
Summary
While visualizing the end goal can be effective in getting the goal-pursuit process started, it can be a lousy and counterproductive way to maintain the pursuit of that goal. Research suggests that thinking about the possible negative outcomes of not taking action towards that goal is far more effective in achieving it.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
Setting goals that are too easy to achieve might not motivate people enough to pursue them.
1:04:35 - 1:17:19 (12:43)
Summary
Setting goals that are too easy to achieve might not motivate people enough to pursue them. Setting specific and challenging goals increases the chances of achieving them, and a new process allows aligning towards multiple goals in a sequential way.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
This podcast touches upon the role of dopamine in motivation from a neurological point of view.
1:17:19 - 1:24:36 (07:17)
Summary
This podcast touches upon the role of dopamine in motivation from a neurological point of view. Dopamine is released when something positive and novel happens which leads to a greater state of motivation.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
The use of cold water exposure, L-tyrosine supplementation, or caffeine intake can lead to an increase in dopamine in the brain, leading to improved motivation and focus.
1:24:36 - 1:35:38 (11:02)
Summary
The use of cold water exposure, L-tyrosine supplementation, or caffeine intake can lead to an increase in dopamine in the brain, leading to improved motivation and focus. Dopamine can also affect visual search and make individuals more willing to pursue goals in their environment.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
Space-time bridging is a way of using the visual system to focus on peripersonal space and interoception, and gradually stepping into extra personal space to gain control and flexibility in our perception and cognition.
1:35:38 - 1:46:20 (10:41)
Summary
Space-time bridging is a way of using the visual system to focus on peripersonal space and interoception, and gradually stepping into extra personal space to gain control and flexibility in our perception and cognition. Shifting visual attention outside our body not only engages the extra receptive system and dopamine system but also batches time differently according to the speaker.
EpisodeThe Science of Setting & Achieving Goals
PodcastHuberman Lab
Space-time bridging involves using the visual system to deliberately step from a peripersonal or interoceptive space, out into the world further and further, and back again in sequence.
1:46:20 - 1:50:35 (04:15)
Summary
Space-time bridging involves using the visual system to deliberately step from a peripersonal or interoceptive space, out into the world further and further, and back again in sequence. Practicing this daily or semi-daily can help to build and cultivate systems that link vision, space, time, and reward systems, which can greatly benefit effective goal setting.