How to Set & Achieve Goals | Huberman Lab Essentials
In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals.I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively.
Episode show notes: https://go.hubermanlab.com/WaR2Hzr
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*Timestamps*
00:00:00 Goal Setting
00:00:23 Brain & Goal Pursuit
00:03:32 Goal Value, Action Steps
00:05:49 Peripersonal vs Extrapersonal Space
00:07:17 Tool: Visual Focus & Pursuing Goals
00:11:47 Visualization & Goal Pursuit, Tool: Visualize Failure
00:14:08 Tool: Goal Setting & Difficulty Level
00:15:47 Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment
00:21:00 Dopamine & Vision; Importance of Behavioral Tools
00:22:57 Recap of Tools for Goal Setting & Pursuit
00:24:09 Goal Pursuit, Time; Tool: Space-Time Bridging
00:31:38 Recap, Key Takeaways
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