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Goals Toolkit: How to Set & Achieve Your Goals

Huberman Lab

Sun Aug 27 2023



Goal Setting and Pursuit:

  • The goal setting and pursuit circuitry in the brain consists of the amygdala, basal ganglia, lateral prefrontal cortex, and orbital frontal cortex.
  • It is important to select one priority goal to pursue rather than trying to achieve multiple goals simultaneously.
  • Lofty goals are more likely to recruit the necessary neural circuits for action initiation and neuroplasticity.
  • Define specific verb actions that will be involved in pursuing the goal.
  • Write down the specific actions and quantify the amount of time you will spend on each action per week and per day.
  • Visualize the positive outcome and feeling state associated with achieving your goal if you are motivated to pursue it.
  • If you are not motivated, visualize failure and how terrible you will feel if you do not achieve your goal.

Myths about Goal Setting and Pursuit:

  1. Post-it Fallacy: Putting a post-it note with your goal on a visible surface does not increase the likelihood of achieving it. Instead, write out your goal each day or move the visual reminder to different locations.:
  2. Accountability Myth: Telling others about your goal decreases motivation. Keep your goals to yourself or find an accountability buddy who provides tough love rather than positive feedback.:

Initiating Goal Pursuit:

  • Spend 1-3 minutes visualizing success if you are motivated to pursue your goal.
  • Spend 1-3 minutes visualizing failure if you are not motivated to initiate action toward your goal.

Tools for Sustaining Effort during Goal Pursuit:

  • Use visualization techniques within specific time blocks (e.g., one-hour learning sessions) to stay motivated within that block.
  • Incorporate tools and protocols for staying motivated from one day to the next or from one week to the next during training or practice blocks towards your goal.

Circadian Rhythms in Attention:

  • Heightened levels of focus and attention occur naturally 30 minutes, three hours, and 11 hours after waking up.
  • These heightened levels of focus and attention are independent of motivation or fear of failure.

Protocol Flexibility:

  • It is important to be flexible with your protocols and adapt them to fit your schedule and circumstances.
  • Completing a goal and feeling a sense of accomplishment can increase energy levels and motivation for future pursuits.