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The Science of Setting & Achieving Goals

Andrew Huberman・2 minutes read

The Huberman Lab Podcast, hosted by Andrew Huberman, delves into neuroscience-focused goal-setting and achievement, emphasizing the importance of neuroplasticity and error-making for optimal learning. Various supplements, such as LMNT and Athletic Greens, along with strategies like visual focus and space-time bridging, can enhance goal pursuit effectiveness and motivation.

Insights

Neuroplasticity is the foundation of all learning, allowing the brain to change in response to experiences, with making errors during learning enhancing focus and neuroplasticity.
The "Eighty Five Percent Rule" suggests making errors about 15% of the time when learning something new, optimizing learning by setting tasks at a difficulty level that achieves an 85% success rate.
Visual focus on a specific point engages neural circuits linked to systolic blood pressure, increasing readiness for action and enhancing goal pursuit effectiveness.
Regularly practicing space-time bridging, shifting visual attention from internal to external spaces, aids in goal setting, progress assessment, and updating goals effectively, aligning brain systems with different timeframes for enhanced goal achievement.

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Recent questions

How can I optimize my learning process?
By making errors 15% of the time.

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Summary

00:00

"Neuroscience of Learning and Goal Achievement"

The Huberman Lab Podcast discusses science and science-based tools for everyday life.
Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine, hosts the podcast.
The episode focuses on goals, goal setting, and achieving goals from a neuroscience perspective.
Neuroplasticity, the brain's ability to change in response to experience, underlies all forms of learning.
Making errors while learning is beneficial for neuroplasticity, enhancing focus and learning.
The "Eighty Five Percent Rule for optimal learning" suggests making errors about 15% of the time when learning something new.
Setting the difficulty level of learning tasks to achieve an 85% success rate is optimal for learning.
LMNT, an electrolyte drink, is recommended for maintaining proper salt balance and hydration.
Athletic Greens, an all-in-one vitamin mineral probiotic drink, supports overall health, gut microbiome, and brain function.
Listeners can try LMNT and Athletic Greens through specific links provided in the podcast.

11:43

Optimize Health and Performance with ROKA Eyewear

Vitamin D3 supplementation is crucial for various bodily functions like metabolism, immune system, brain function, and hormones.
Vitamin K2 is essential for cardiovascular health.
A special offer for five free travel packs and a year's supply of vitamin D3 + K2 is available at athleticgreens.com/huberman.
ROKA offers high-quality eyeglasses and sunglasses designed with the science of the visual system in mind.
ROKA products are lightweight, suitable for athletic performance, and aesthetically pleasing for various occasions.
ROKA eyeglasses and sunglasses are designed to seamlessly adapt to different environments for crystal-clear vision.
ROKA products can be purchased at roka.com with a 20% discount using the code Huberman.
Animals, including humans, share a common neural circuit for setting and achieving goals.
Humans possess the unique ability to focus on immediate, short-term, and long-term goals simultaneously.
Goal pursuit involves neural circuits like the amygdala, basal ganglia, lateral prefrontal cortex, and orbitofrontal cortex, all crucial for decision-making and progress assessment.

23:42

Neurobiology and Psychology of Effective Goal Setting

Understanding the neurobiology underlying goal setting can enhance goal pursuit effectiveness.
Four practices, when regularly performed, aid in assessing the value of specific action steps towards goals.
Literature on goal setting and pursuit is vast, with acronyms being prevalent in organizing concepts.
Acronyms like ABC and SMART emphasize achievable, measurable, and time-bound goals.
The psychology of goal setting dates back to the 1930s, with acronyms evolving over time.
Goal setting involves identifying specific, measurable, attainable, realistic, and time-bound objectives.
Neural circuits in the brain and body play a crucial role in goal setting and pursuit.
Peripersonal space involves immediate surroundings, while extra personal space extends beyond reach.
Serotonin governs consummatory behaviors in peripersonal space, while dopamine is linked to extra personal space.
Evaluating progress in peripersonal space and orienting towards extra personal space are vital for goal achievement.

36:14

Enhancing Focus and Achieving Goals Efficiently

Studies at Carnegie Mellon University and the Davis Lab show that people can focus for about three minutes before shifting attention.
Multitasking prior to focused behavior can increase adrenaline levels and readiness for action.
Visual focus and narrowing your visual window can enhance goal-seeking clarity and focus.
Focusing on a goal line can lead to achieving goals with less perceived effort and quicker results.
In a study by Emily Balcetis, focusing on a goal line during physical exercise reduced effort by 17% and increased speed by 23%.
Focusing on a specific location engages neural circuits linked to systolic blood pressure, increasing readiness for action.
Systolic blood pressure rises when the heart contracts, leading to increased adrenaline release when focusing on a particular point.
Understanding blood pressure dynamics can help in comprehending the physiological effects of visual focus.
The magnocellular pathway relaxes neural circuits associated with alertness and attention when focusing on global information.
Focusing on a particular location can enhance alertness and readiness for action by engaging specific neural circuits.

48:35

"Visual focus enhances goal pursuit effectiveness"

Focusing visual attention on a specific point readies the brain and body for goal pursuit.
Coordination between thinking about a goal and physical action is essential.
Visual focus triggers an increase in systolic blood pressure, enhancing fuel utilization and oxygen availability.
Neurotransmitter systems like epinephrine and dopamine are activated for continual action.
Psychological phenomenon dictates goals must be significant, inspirational, and action-oriented.
Broad visual focus reduces goal-directed behavior and systolic blood pressure.
Leveraging visual attention on a distant point aids in goal pursuit effectiveness.
Narrowing visual attention enhances physical activity and goal pursuit effectiveness.
Visualizing oneself in the future increases investment in long-term goals like saving money.
Visualization of big goals is effective in initiating goal pursuit but may not sustain it effectively.

01:00:54

"Visualizing Failure Motivates Goal Pursuit Effectively"

Visualizing long-term goals with rich detail can initially increase systolic blood pressure and excitement, but this effect diminishes over time.
Focusing on visualizing failure rather than success can significantly increase the likelihood of reaching goals.
Foreshadowing failure by considering potential obstacles and negative outcomes can motivate ongoing action towards goals.
Setting specific and challenging goals that are just outside one's immediate abilities can double systolic blood pressure and increase the likelihood of goal pursuit.
Goals that are too easy or too lofty do not recruit enough physiological readiness for ongoing effort and can lead to giving up.
Realistic and challenging goals that push individuals slightly beyond their current abilities are most effective in motivating goal pursuit.
Perceptions of goal achievability can vary based on rest, life circumstances, and overall well-being, influencing motivation levels.
Regular deep sleep is crucial for cognitive functioning and goal achievement, emphasizing the importance of balancing inspiration with practicality in goal setting.
The brain and body are more adept at moving away from fearful things than towards desired outcomes, highlighting the effectiveness of foreshadowing failure in goal pursuit.
Updating goals based on changing circumstances and maintaining a balance between inspiration and feasibility is essential for sustained motivation and progress.

01:12:52

"Effective Goal Pursuit: Science and Strategies"

Set goals that are moderately hard to hard, engaging both brain and body effectively.
Three areas of scientific study focus on goal pursuit, assessment, and achievement.
Foreshadowing failure can activate your system for goal pursuit.
Limiting options is crucial to avoid counterproductivity in pursuing goals.
Focus on one to three major goals per year to avoid distractions and challenges.
Visual and cognitive sparseness can help maintain focus and behavior towards goals.
Specificity in goal-setting and action steps significantly increases the likelihood of goal achievement.
Weekly assessment and updating of action plans are recommended for goal progress.
Dopamine is the molecule of motivation, crucial for pursuing goals and pleasure.
Reward prediction error with dopamine release guides setting milestones for goal achievement.

01:26:14

"Exercise, rewards, and dopamine in health"

Rats running on a wheel improved health metrics like blood pressure and lipid profiles.
Voluntary exercise led to healthier outcomes for rats and humans.
In contrast, forced exercise had negative effects on health metrics.
Subjective understanding of behavior impacts its effects on health.
Reward schedules can influence behavior and motivation.
Regular progress assessment is crucial for self-reward.
Dopamine system is highly influenced by subjective effects.
Consistent self-reward is essential for maintaining motivation.
Dopamine plays a critical role in motivation and readiness.
Visual attention and dopamine interact to enhance focus and motivation.

01:39:04

Enhancing Goal Achievement Through Space-Time Bridging

Visualizing failure rather than success is more effective in achieving goals, aligning with neural circuitry and the amygdala's involvement.
Focusing on specific visual points helps in maintaining attention and eliminating distractions.
Increasing systolic blood pressure activates the body and brain towards goal achievement.
Utilizing a tool grounded in neuroscience and psychology research involves shifting focus from interoception to exteroception for goal-directed behaviors and thoughts.
The tool involves a practice called space-time bridging, transitioning visual attention from internal to external spaces in a deliberate manner.
The practice can be done indoors or outdoors, focusing on different stations like internal landscape, body surface, external objects, and distant horizons.
By shifting visual attention, one can manipulate perception of time and space, aiding in goal setting and achievement.
The practice of space-time bridging helps in setting milestones, assessing progress, and updating goals effectively.
Regularly practicing space-time bridging can train the brain's systems related to goal setting and reward to align with different timeframes.
Incorporating tools like space-time bridging can enhance goal achievement by mapping out different goals over varying time periods and constantly updating progress towards them.

01:52:11

Supporting Huberman Lab Podcast and Thorne Supplements

Leaving a review on Apple for the "Huberman Lab Podcast" can be done with up to a five-star rating and a written review. Supporting the podcast can also be done by checking out the sponsors mentioned at the beginning, or by visiting patreon.com/andrewhuberman to support the podcast at any desired level.
Quality supplements, although not essential for everyone, can greatly benefit individuals in areas like sleep and focus. Thorne supplements are recommended for their high quality and precision in ingredient amounts, with a 20% discount available on their products by visiting thorne.com/u/huberman. Following Huberman Lab on Instagram and Twitter is encouraged for neuroscience-related content, and subscribing to the Neural Network Newsletter on hubermanlab.com provides free monthly protocols on topics like sleep and neuroplasticity.

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