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.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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Timestamps

(00:00:00) Goal Setting Toolkit

(00:02:26) Sponsors: LMNT & Waking Up

(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 

(00:33:22) 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 

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