Goals Toolkit: How to Set & Achieve Your Goals | Huberman Lab Podcast

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 Thank you to our sponsors AG1: Eight Sleep: Maui Nui Venison: InsideTracker: Supplements from Momentous Social & Website Instagram: Threads: @hubermanlab Twitter: Facebook: TikTok: @hubermanlab LinkedIn: Website: Newsletter: Articles Circadian Rhythms in Attention: Huberman Lab Episodes The Science of Setting & Achieving Goals: Dr. Maya Shankar: How to Shape Your Identity & Goals: Dr. Emily Balcetis: Tools for Setting & Achieving Goals: Focus Toolkit: Tools to Improve Your Focus & Concentration: Leverage Dopamine to Overcome Procrastination & Optimize Effort: Controlling Your Dopamine For Motivation, Focus & Satisfaction: Time Perception & Entrainment by Dopamine, Serotonin & Hormones: Huberman Lab Neural Network Newsletters Teach & Learn Better With A “Neuroplasticity Super Protocol”: Tools to Manage Dopamine and Improve Motivation & Drive: Foundational Fitness Protocol: Other Resources Tim Ferriss “30 Life Hacks I know at 30 that I wish I knew at 20”: 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 - Disclaimer: