In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.

#HubermanLab #Science #GoalSetting

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Articles
Circadian Rhythms in Attention: https://bit.ly/3qSDe3B

Huberman Lab Episodes
The Science of Setting & Achieving Goals: https://hubermanlab.com/the-science-of-setting-and-achieving-goals
Dr. Maya Shankar: How to Shape Your Identity & Goals: https://hubermanlab.com/dr-maya-shankar-how-to-shape-your-identity-and-goals
Dr. Emily Balcetis: Tools for Setting & Achieving Goals: https://hubermanlab.com/dr-emily-balcetis-tools-for-setting-and-achieving-goals
Focus Toolkit: Tools to Improve Your Focus & Concentration: https://hubermanlab.com/focus-toolkit-tools-to-improve-your-focus-and-concentration
Leverage Dopamine to Overcome Procrastination & Optimize Effort: https://hubermanlab.com/leverage-dopamine-to-overcome-procrastination-and-optimize-effort
Controlling Your Dopamine For Motivation, Focus & Satisfaction: https://hubermanlab.com/controlling-your-dopamine-for-motivation-focus-and-satisfaction
Time Perception & Entrainment by Dopamine, Serotonin & Hormones: https://hubermanlab.com/time-perception-and-entrainment-by-dopamine-serotonin-and-hormones

Huberman Lab Neural Network Newsletters
Teach & Learn Better With A “Neuroplasticity Super Protocol”: https://hubermanlab.com/teach-and-learn-better-with-a-neuroplasticity-super-protocol
Tools to Manage Dopamine and Improve Motivation & Drive: https://hubermanlab.com/tools-to-manage-dopamine-and-improve-motivation-and-drive
Foundational Fitness Protocol: https://hubermanlab.com/foundational-fitness-protocol

Other Resources
Tim Ferriss “30 Life Hacks I know at 30 that I wish I knew at 20”: https://www.instagram.com/p/Cv-_QWHMwOJ

Timestamps
00:00:00 Goal Setting Toolkit
00:02:09 Sponsors: Eight Sleep & Maui Nui
00:04:43 Biology of Goal Setting & Pursuit
00:08:50 Tool 1: Choose a Priority Goal
00:12:04 Tool 2: Pursue Lofty Goals
00:17:23 Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
00:24:06 Tool 4: Visual Reminder Myth; “Post-It Fallacy”
00:26:44 Tool 5: Accountability Myth, “Don’t Tell the World” Rule
00:31:35 Intrinsic Motivation & Goal Achievement
00:32:58 Sponsor: AG1
00:33:54 Tool 6: Measurable Goal; Quarterly Cycle
00:37:35 Tool 7: Quantifiable Goals; Book Writing
00:43:34 Tool 8: Visualization of End; Motivation & Negative Thinking
00:50:38 Sponsor: InsideTracker
00:51:44 Tool 9: Visual Target/Finish Line Training & Perceived Effort
01:05:50 Tool 10: Distance from Phone
01:08:31 Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards
01:17:11 Tool 12: “Middle Problem”; Time Chunking
01:23:16 Tool 13: Circadian Rhythm & Attention
01:30:09 Tool 14: Protocol Flexibility, Subjective Feelings
01:32:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

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