Goals Toolkit: How to Set & Achieve Your Goals

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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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

[mghenry]

Thanks Andrew & Team! Loved this episode. Here are my notes:

1.Have a Priority Goal: It should be lofty enough to induce anxiety - that’s growth.
2.Goals need to be specific, measurable, and tied to defined actions. Allocate hours per week and make them quantifiable.
3.Print Your Goals: You can rewrite or move them every day for visibility.
4.Avoid sharing your goals. It may lead to premature validation without actual pursuit.
5.Determine Duration: Estimate how long it will take to achieve your goal.
6.Set goals in 12-week or 3-month intervals. Define specific hours per week/day and on which days you’ll work.
7.Documentation: Write with a pen or pencil.
8.If a goal isn’t easily quantifiable, be exceptionally precise about verb actions and the time allocated per day/week.
9.Consistency: Book writers set X words/hours per day targets. They don’t wait for inspiration.
10.Visualization as Motivation: Before working, ask if you want the end state and if you’re willing to do what’s required. Based on the answer, visualize the positive end state or the consequences of failure.
11.Focus: Concentrate on your goal for 30-90s before a work block. This approach calms anxiety and sharpens focus.
12.Random Rewards: Treat yourself after reaching milestones. Use a coin flip to decide. Rewards can be social interactions or YouTube time.
13.The Middle Problem: If you’re struggling to progress, break tasks into 20-45m segments and approach with vigor.
14.Peak Motivation Times: 30m, 3h, and 11h after waking.
15.Use Time Blocks: Ensure you only work on action items for the goal within this time.
16.Protocol Flexibility: Well-being is influenced by feelings about the day more than by measured sleep or diet. Thus, prioritize serving goals and excitement over a perfect routine.

Please never say sorry for explaining anything for too long! We're here by our own choice, because we want to learn as much as possible, and because we love you and your lectures. They can't be too long, maybe our freetime too short :)

[patriciastark]

I’m 80 years old! Your podcasts improve my life in many ways. I recommend your podcasts to everyone I know. You are providing a great service! Bravo!

[diiillly]

this is maybe the best information out there for people feeling lost day to day.

[connormatthews]

Loving the solo episodes lately, getting right into the meat of things sharpish

[lidiaadams]

I think you know, but in case you ever doubt…you are helping SO MUCH! As a person who has tremendously enjoyed science and learning you are GOD SENT. I have my faith so I thank the Lord Jesus for you so much. Hearing you say in of the podcasts “why is no one talking about getting sunlight first thing in the morning?” Or something along those lines…now seeing the difference it’s made in my life and family’s lives I share the frustration and talk about it to as many that will hear! Listening to your protocols has helped me prevent postpartum depression, amongst many other things that are too private to share, but incredibly life changing for my family as well. My favorite punk rock scientist! Thank you so much for what you do. Thank you, thank you, thank

[Jthom]

As a neuroscientist myself, I am deeply indebted to you for giving me a source of in-depth neuroscientific insight aligning with psychological literature that I can listen to while I'm getting ready or doing steady state cardio. I read so many books and research papers that the change up to having someone offer audio presentation of top-tier analysis of concepts, neural circuitry, and phenomenology is invaluable (though I know my OFC and reward circuitry values it VERY highly :D). Thanks, Andrew, and keep up the great work.

[gautruc]

I skip every entertaining video on Youtube to focus on watching your lectures/content/information. I need to pause many times to learn/clarify specific terms you saying. It's not boring at all, it feels like going on an adventure with no end. I both learn something new/useful and open myself to a lot of unknown things.

Thank you for making human life better.

[hankalorinczova]

*Dr Andrew Huberman!*
Soon you will have 4 millions subscribers on your YouTube channel. Honestly, and in fact, you are so close. But I think and I dare to say that there is no amount of subscribers high and big enough for the perfect, beautiful, great, fascinating, incredible value you are to the planet Earth.
Many people including me think that your podcast is the best on the internet. But I also think it might be the best in the history of audio. I really wish the people would consider it as I do. Although, I think they already do.
I believe the amount of your videos and podcasts is already at least like two subjects of the university. And who knows, maybe even much more! How I wish I had also so much great quality and also quantity in my works!

[jeromej]

This is the best Andrew Huberman-Newport-Ferris protocol ever!!
Thanx a lot!

[ericsilva-gomez]

28:21 Huberman telling us to not tell them our next move 🔥

[desertshadow]

When I was younger the thought of failure seemed so terminal for progress. So glad to later realize the integral part of growth and understanding was the acceptance of calculated risk and using obstacles as positive steps forward. Challenges are very stimulating and necessary.

[TalesofaHobbyHopper]

I like most Huberman Lab Podcasts, but I gotta say, the ones heavy in neuroscience get me drooling. I didn't figure out my big goal until last year, when I was 38. Now I know what I want to do with my life. Get my BSW, get a PhD in Cognitive Neuroscience, research ways to overhaul the American public school system to benefit marginalized children and close the achievement gap. The book The Art of Impossible by Steven Kotler kickstarted my belief that the impossible wasn't as impossible as I had originally thought. Andrew Huberman has continued to feed the belief that the brain is effing amazing and capable of so much more than we thought possible. Here's to kicking butt and taking names with neuroscience!

[Tatianaslezak]

I follow the rule of never sharing my goals with anyone unless I am already close to achieving them or have just accomplished them. Sharing my goals tends to drain my energy, irrespective of whether people are supportive or not. The same principle applied to my book; I only informed people when I was on the brink of finishing it. So many times I've shared my goals prematurely, only to eventually abandon them, and I couldn't comprehend why. This episode has provided valuable insights. Thank you.

[nv]

I absolutely love your podcasts. From a student at school who didn't want to be there and wasn't engaged, to a young adult who never considered further education, to a now mature age student at university who loves learning, your podcasts continue to keep me engaged and wanting to learn more. When I first started studying two years ago, I found neuroscience extremely interesting. When chatting to a peer about this interest, they recommended you and your podcasts. I'm so thankful they did. Your podcast/website have helped me immensely with studying and with so many aspects of my everyday life. Thank you! I can't wait for your show in Brisbane!

[chetanyafromjpis]

I've seen a lot of toolkits on the website, but I'm glad Dr Huberman is also making podcast episodes about them. Practical solutions are what make this scientifically accurate podcast unique.

[MrWhitleyp]

Perfect timing - my college students are in a section on goal setting and maintenance - I was trying to pull all the top ideas out of all your previous three goal-setting episodes to help them with their semester-long assignment and you've done the heavy-lifting right here in this podcast. Thank you SO much!

[steflift]

There should be a love button instead of just a like button, for videos like these of Andrew's 😊

[luiscastrodeoliveiravicent]

Hi, I am from África and I just want Dr. Hurberman to know that these videos are helping me to become the person I ever wanted. Thank you a lot!

[akashniftyvlogs]

can't belive I watched an entire episode without any breaks, these days am really struggling with the *middle part*. Am so grateful that people like Andrew Huberman are willing to help people at no cost. thank you, sir!