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

In this episode, we discuss the neuroscience behind goal setting and pursuit. We cover the circuitry in the brain and body that underlies goal setting. The key takeaways from previous episodes are incorporated along with new information published in scientific literature.

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The neural circuitry for goal setting and pursuit consists of four major stations in the brain: amygdala, basal ganglia, lateral prefrontal cortex, and orbital frontal cortex. The amygdala is involved in arousal levels and fear as well as positive experiences. The basal ganglia includes go pathway for action initiation and no-go pathway for withholding actions. The lateral prefrontal cortex is responsible for immediate and long-term planning while the orbital frontal cortex evaluates emotional state related to goal pursuit.

We all have the same neural circuitry for goal setting and pursuit, regardless of the type of goal. Focusing on tools anchored in biology gives confidence in achieving goals. It's important to select one priority goal that reflects your values, motivation, and resources.

Pursue Lofty Goals Setting challenging goals recruits neural circuits associated with arousal, motivating action. Pursuing somewhat loftier goals than mundane ones and striving for progress above current capabilities triggers neuroplasticity, allowing improved learning.

Neuroplasticity and Goal Setting Frustration and anxiety during goal pursuit are necessary gateways to achieving neural circuit changes (neuroplasticity). The trigger for neuroplasticity occurs during deep sleep or rest. Pick a challenging but achievable goal, set it as a priority, focus on one goal while maintaining other aspects of life.

Setting Specific Goals When setting a goal, it's crucial to define specific verbs and actions involved in pursuing that goal. This increases the probability of achieving the goal and maintains motivation. Writing down these specifics on paper is more effective than typing, as it engages neural circuitry differently.

Verb Specificity for Goal Pursuit To achieve a specific priority goal, defining the major block of action involved is essential. For example, if aiming to get fit through running or weight training, specify details like 'running X miles per week' or 'going to the gym three times per week for 60 minutes.' Measurability and specificity are paramount components in successful goal pursuit.

The myth of using visual reminders like Post-It notes to stick to your goals is debunked. Our visual system adapts to regular stimuli, making the reminder ineffective over time. Instead of leaving a static note, it's more effective to write and place new reminders daily in different locations.

The Accountability Myth Telling people about your goals activates reward systems in the brain, but this positive feedback diminishes motivation and lowers the probability of achieving those goals. The myth of accountability suggests that sharing your goal with others leads to a decrease in actual pursuit behaviors.

The 'Don't Tell the World' Rule Keeping your specific priority goal to yourself increases the probability of achievement. Spending time defining and planning out your goal privately enhances motivation and likelihood of success, as opposed to seeking positive feedback from others through public declaration.

Intrinsic motivation is a powerful driver for goal achievement, and the friction model of achieving goals can be effective. However, seeking validation from others may lead to framing efforts in the context of proving someone else wrong rather than focusing on achieving the goal itself. Learning to derive pleasure from the effort process and enjoying pursuing a goal for its own sake is key.

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The final protocol related to goal setting is making the goal measurable by defining a 12-week cycle, hours per week and day, and specific pursuit days. This approach aligns with scientific literature on goal setting consistency and societal norms.

Quantifiable Goals Defining and quantifying goals is crucial for success. In athletic pursuits, goals can be measured by time or distance, such as running a sub-six-minute mile. However, in non-athletic endeavors like education or writing, it's more challenging to define goals purely in quantitative terms. Regardless of the type of goal, achieving it requires specific actions that are measurable through dedicated work over time.

Book Writing Writing a book involves setting daily writing targets rather than focusing solely on the end result. Experienced writers emphasize consistent daily action over waiting for inspiration or aiming for bestseller status after publication. By dedicating specific hours to word generation each day, writers increase their probability of achieving their ultimate goal.

Effective Goal Pursuit The best protocol for initiating goal pursuit involves asking key questions about motivation and resistance. Two different strategies are recommended based on whether you're motivated or unmotivated to pursue the goal. Visualizing the positive outcome of achieving the goal is effective when highly motivated, while visualizing failure is more effective when feeling resistant.

Motivation Strategies When highly motivated, spend 1-3 minutes visualizing positive outcomes before starting work toward a goal. When not feeling motivated, spend 1-3 minutes visualizing how lousy you'll feel if you do not achieve that goal at the end of 12 weeks. This approach recruits elements of your nervous system and hormonal system that are more successful in getting you into action than trying to build yourself up with positivity.

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Sustaining Effort in Goal Pursuit To sustain effort during goal pursuit, it's important to consider the specific time domain and incorporate tools for motivation within a given training block. This involves assessing your level of motivation each day and using visual focus techniques to maintain or increase motivation throughout a learning block.

Visual Focus for Motivation Visual focus plays a crucial role in maintaining cognitive and bodily readiness for work. By narrowing or broadening your visual attention, you can influence neurochemical release that increases alertness, arousal, systolic blood pressure, dopamine levels, and overall focus. Focusing on a target location within the environment has been shown to decrease perceived effort while increasing productivity.

Incorporating Visual Target Training The practice of focusing on a visual target is behavioral and cost-free but highly effective in sustaining motivation during goal pursuit activities such as writing or running. It complements other factors like good sleep quality, proper nutrition intake, stress management practices which are essential foundations for optimal performance.

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Maintaining Motivation The key to maintaining motivation while pursuing goals lies in understanding the dopamine reward and motivation pathways. Dopamine is the molecule of motivation, and its release is valuable for feeling motivated. However, consistent rewards can diminish potency over time. The best way to maintain ongoing motivation is through random intermittent reinforcement, which involves randomly rewarding oneself for successful completion of milestones.

Incorporating Random Intermittent Reinforcement Random intermittent reinforcement should be incorporated into goal pursuit by randomly rewarding oneself and not rewarding oneself after completing milestones within or across bouts of effort. This approach applies both to physical rewards like monetary or food rewards as well as self-generated cognitive reinforcement.

Neural Circuits and Goal Pursuit Moving toward a goal establishes robustness in neural circuits associated with self-generated motivation, leading to increased effectiveness in achieving other goals over time due to neuroplasticity. Specific brain circuits involved include the amygdala, lateral prefrontal cortex, orbital frontal cortex, basal ganglia that have been built up through reinforced actions required for goal pursuit.

The Middle Problem Dr. Maya Shankar introduced the concept of the 'middle problem,' which explains how people tend to have high motivation at the start and end of pursuing a goal, but experience lower motivation in the middle. This phenomenon has been quantified in studies and can be overcome by acknowledging it, breaking up learning bouts into smaller chunks, and using visualization protocols to increase focus.

Overcoming The Middle Problem To overcome the middle problem during longer periods like a week's schedule or multiple training sessions, it's important to acknowledge its presence and use tools such as visual target protocol and chunking up sessions into smaller parts. By approaching these mid-periods with deliberate increased vigor, individuals can effectively eliminate or minimize the impact of this motivational dip.

Optimizing Focus and Motivation The best possible state of mind and body is crucial for achieving optimal results in goal pursuits. Factors like sleep, sunlight exposure, nutrition, and social connection play a significant role in how we show up to our endeavors. Circadian rhythms impact attention and motivation levels with peak focus occurring 30 minutes, 3 hours, and 11 hours after waking up.

Flexibility in Goal Pursuits Scheduling specific times for goal pursuits can be beneficial but may not always be feasible due to work or family constraints. Setting time blocks instead of exact times can provide flexibility while still ensuring engagement in the pursuit. Personal experiences highlight the importance of adapting to unexpected situations when pursuing goals.

The way we feel about our previous day's performance and how positively we view our next day can increase our energy. Completing tasks leaves us with a feeling of accomplishment, which boosts energy levels. Setting specific, quantifiable goals is important for achieving this.

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Closing Remarks Wishing listeners luck in setting pursuing achieving goals & expressing gratitude for their interest in science-based goal-setting protocols