The Huberman Lab Podcast episode titled "Goals Toolkit: How to Set & Achieve Your Goals" provides a comprehensive toolkit for setting and pursuing goals. The episode discusses the biology of goal setting and pursuit, including the neural circuitry involved. It emphasizes the importance of choosing a priority goal, pursuing lofty goals, defining specific verb actions, and measuring progress. The video also debunks myths about visual reminders and accountability. It highlights the power of intrinsic motivation and the need for measurable goals and a quarterly cycle. The episode also discusses the importance of visualization, distance from distractions, and the use of random intermittent reinforcement. It addresses the "middle problem" and the role of circadian rhythms in goal pursuit. Finally, it emphasizes the flexibility of protocols and the influence of subjective feelings on goal achievement.
Goal Setting Toolkit
Goal Setting Toolkit:
- Andrew Huberman discusses goal setting and achieving goals in this episode of the Huberman Lab Podcast.
- The episode provides a toolkit for setting and pursuing goals, including selecting goals, measuring progress, initiating and sustaining motivation, and evaluating progress.
- Huberman dispels myths about goal setting and explains the underlying biological mechanisms for the protocols discussed.
- The protocols described are based on scientific research and have been shown to be effective.
Biology of Goal Setting & Pursuit
The biology of goal setting and pursuit involves a neural circuitry consisting of four major stations in the brain: the amygdala, the basal ganglia, the lateral prefrontal cortex, and the orbital frontal cortex. Understanding this circuitry allows for customization and optimization of goal-setting protocols.
Key points:
- The amygdala is involved in arousal, fear, anxiety, and positive experiences.
- The basal ganglia includes the go pathway for generating actions and the no-go pathway for withholding actions.
- The lateral prefrontal cortex and orbital frontal cortex play a role in spatial and temporal orientation, as well as evaluating emotional and arousal states related to goal pursuit.
Tool 1: Choose a Priority Goal
Setting and achieving goals is the main focus of this video. The speaker highlights the use of the same neural circuits for goal setting and pursuit, regardless of the type of goal. They stress the importance of selecting a specific goal to prioritize, rather than attempting to achieve multiple goals simultaneously. To choose a priority goal, it is crucial to define a goal that aligns with your values, motivation, and resources. This can be accomplished by writing out various goals, eliminating those you are willing to postpone, and circling the one you will concentrate on. By having one priority goal, the likelihood of achieving it is increased.
Tool 2: Pursue Lofty Goals
Setting and pursuing lofty goals is crucial for achieving success and personal growth. Contrary to popular belief, easy goals do not provide enough motivation and stimulation for the brain. Instead, choosing challenging goals that push us out of our comfort zone activates the brain's neuroplasticity, allowing for learning and development. To effectively pursue lofty goals, it is important to prioritize a specific goal and set a level of progress that is higher than what we currently believe we can achieve. This may lead to frustration and anxiety, but these uncomfortable states are necessary for neural circuitry to change and adapt. By focusing our energy and efforts on a single goal, we increase the likelihood of achieving it and experiencing greater fulfillment.
Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
When setting goals, it is important to define specific verb actions and measure their progress. Writing down goals on paper is recommended. Specificity and measurability are crucial for successful goal achievement.
- Defining specific verb actions and measuring progress increases the likelihood of achieving goals.
- Writing down goals on paper engages neural circuitry differently than typing on a phone.
- Writing is the most effective way to embed knowledge in our nervous system.
- Setting specific goals and clearly defining the verbs and actions involved significantly increases the likelihood of achieving those goals.
- Specificity and measurability are important in goal-setting protocols.
Tool 4: Visual Reminder Myth; “Post-It Fallacy”
The myth being debunked in this video is the belief that placing a Post-It note with your goal written on it in a visible location increases the likelihood of achieving that goal. However, our visual system adapts to regular stimuli in our environment, so if the Post-It note remains in the same location day after day, it actually diminishes the likelihood of progress. Instead, it is suggested to write out the goal each day and place the sticky note in a new location to maintain novelty and engagement. The same principle applies to app notifications as well.
- Placing a visual reminder, such as a Post-It note, in a frequently visited location does not increase the likelihood of achieving goals.
- Our visual system adapts to regular stimuli in our environment, regardless of whether it is sparse or dense.
- If a Post-It note remains in the same location day after day, it diminishes the likelihood of progress.
- Writing out the goal each day and placing the sticky note in a new location maintains novelty and engagement.
- The same principle applies to app notifications.
Tool 5: Accountability Myth, “Don’t Tell the World” Rule
The accountability myth suggests that sharing your goals with others can decrease motivation and hinder progress. The "Don't Tell the World" rule advises keeping goals to yourself to increase the likelihood of achievement. It is better to rely on internal motivation and accountability rather than seeking external validation.
Intrinsic Motivation & Goal Achievement
- Intrinsic motivation is the most powerful and sustainable source of motivation.
- External factors can provide temporary motivation, but deriving pleasure from the effort process is crucial for long-term success.
- Framing our efforts in the context of achieving our own goals is more important than proving someone else wrong.
Tool 6: Measurable Goal; Quarterly Cycle
The importance of setting measurable goals and establishing a quarterly cycle for goal pursuit is discussed in this video. The key points include:
- Measurable goals require defining the duration of pursuit and the amount of time spent on the goal each week or day.
- A 12-week period is recommended based on scientific literature and societal factors.
- The quarterly cycle allows for focused goal pursuit and can be adjusted if the goal is achieved earlier or if a new goal is pursued.
- Specific hours and days are defined for goal pursuit within the 12-week cycle.
- Writing down goals with a pen or pencil reinforces the goal-setting process and increases the likelihood of achieving them.
Tool 7: Quantifiable Goals; Book Writing
Setting quantifiable goals in the context of book writing is the main focus of this topic. The speaker emphasizes the importance of measuring the specific amount of time and actions taken each day and week to achieve success. Here are the key points:
- Quantifiable goals are easier to define and measure in athletic or financial pursuits, but more challenging in endeavors like obtaining a degree or writing a book.
- In cases where goals are not easily quantifiable, it is important to be precise about the amount of time spent on specific actions that will lead to progress.
- When writing a book, it is advised to set a daily or weekly writing schedule with a specific word count or time commitment, rather than waiting for inspiration.
- Successful writers focus on quantifiable actions rather than the end result, dedicating a specific number of hours each day to writing a certain number of words.
- By consistently engaging in these specific actions, the probability of achieving the desired outcome increases.
- To increase the likelihood of achieving any goal, it is important to understand the specific actions required, quantify the time spent on those actions, and simply do them.
Tool 8: Visualization of End; Motivation & Negative Thinking
The best protocol for initiating goal pursuit and starting towards a goal involves motivation and visualization. Depending on the level of motivation, there are two strategies to incorporate: visualizing the positive outcome and feeling state associated with achieving the goal, or visualizing the negative feelings of failure and the consequences of not achieving the goal. Spending one to three minutes meditating on the feeling of failure can increase motivation for adaptive goal pursuit. Negative thinking can be useful in getting started towards a goal.
Tool 9: Visual Target/Finish Line Training & Perceived Effort
Visual Target/Finish Line Training & Perceived Effort is a tool that helps individuals set and maintain their level of motivation while pursuing their goals. It emphasizes the connection between cognitive focus, bodily readiness, and the visual system. By using visual focus, individuals can optimize their concentration and update their level of focus as needed. This tool is distinct from methods of increasing focus and instead focuses on using focus to enhance motivation during specific learning blocks or practice sessions. The visual system, which includes the eyes as extensions of the brain, plays a crucial role in maintaining cognitive focus and readiness for work. By utilizing panoramic vision and adjusting visual focus, individuals can effectively set and maintain their motivation throughout their work sessions.
Key points:
- Visual Target/Finish Line Training & Perceived Effort helps individuals set and maintain motivation while pursuing goals.
- It emphasizes the connection between cognitive focus, bodily readiness, and the visual system.
- Visual focus can optimize concentration and motivation during specific learning blocks or practice sessions.
- The visual system, including the eyes, plays a crucial role in maintaining cognitive focus and readiness for work.
- Utilizing panoramic vision and adjusting visual focus can help individuals set and maintain motivation throughout work sessions.
Tool 10: Distance from Phone
Tool 10: Distance from Phone
- Putting your phone on airplane mode or turning it off can help you distance yourself from distractions and enhance focus on your goals.
- Avoid having your phone nearby with Wi-Fi and cellular service on, as this can hinder productivity.
- Extreme measures like locking your phone in another room or in your car can prevent engagement with your phone during goal pursuit.
- Creating systems and incentives can help you stay focused and achieve your goals.
Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards
The use of random, intermittent reinforcement and cognitive rewards is discussed as a strategy to maintain motivation while pursuing goals. Instead of consistently rewarding oneself for milestones, random intermittent reinforcement involves randomly rewarding oneself and randomly not rewarding oneself for progress made towards the goal. This approach stimulates the release of dopamine and provides a sense of progress and achievement. By incorporating these tools, individuals can enhance mental and physical health, performance, and relationships, and increase their chances of long-term success.
Tool 12: “Middle Problem”; Time Chunking
The "middle problem" refers to the decrease in motivation and performance that people often experience in the middle of pursuing a goal. To overcome this problem, time chunking can be used, which involves breaking up the middle task into smaller, consecutive learning bouts. By increasing focus and using visualization techniques, the middle task can become more motivating and easier to complete.
Tool 13: Circadian Rhythm & Attention
The relationship between circadian rhythms and attention in goal setting and pursuit is discussed in the video. Factors such as sleep, nutrition, and social connection are crucial for optimal performance. The circadian rhythm plays a role in our level of focus and attention throughout the day, with peak levels occurring 30 minutes, 3 hours, and 11 hours after waking up. Scheduling a specific time for goal pursuit is valuable, even if it means deviating from the original schedule. Disrupting the circadian rhythm can affect sleep, but maintaining a consistent sleep schedule leads to better sleep quality and overall well-being.
Tool 14: Protocol Flexibility, Subjective Feelings
Subjective feelings of energy and well-being during the day are influenced by sleep quality, positive views of previous day's experiences, and expectations for the next day. Accomplishing tasks can increase energy levels and feelings of accomplishment, even if it means sacrificing sleep or performing tasks during low attention. This sense of accomplishment is mediated by neurochemicals like dopamine. Key to goal setting and achievement is setting specific, quantifiable goals and taking action to complete them.