Goals Toolkit: How to Set & Achieve Your Goals

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
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Articles
Circadian Rhythms in Attention: bit.ly/3qSDe3B
Huberman Lab Episodes
The Science of Setting & Achieving Goals: hubermanlab.com/the-science-o...
Dr. Maya Shankar: How to Shape Your Identity & Goals: hubermanlab.com/dr-maya-shank...
Dr. Emily Balcetis: Tools for Setting & Achieving Goals: hubermanlab.com/dr-emily-balc...
Focus Toolkit: Tools to Improve Your Focus & Concentration: hubermanlab.com/focus-toolkit...
Leverage Dopamine to Overcome Procrastination & Optimize Effort: hubermanlab.com/leverage-dopa...
Controlling Your Dopamine For Motivation, Focus & Satisfaction: hubermanlab.com/controlling-y...
Time Perception & Entrainment by Dopamine, Serotonin & Hormones: hubermanlab.com/time-percepti...
Huberman Lab Neural Network Newsletters
Teach & Learn Better With A “Neuroplasticity Super Protocol”: hubermanlab.com/teach-and-lea...
Tools to Manage Dopamine and Improve Motivation & Drive: hubermanlab.com/tools-to-mana...
Foundational Fitness Protocol: hubermanlab.com/foundational-...
Other Resources
Tim Ferriss “30 Life Hacks I know at 30 that I wish I knew at 20”: / cv-_qwhmwoj
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, KZbin Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer

[@mghenry13]

Thanks Andrew & Team! Loved this episode. Here are my notes: 1.Have a Priority Goal: It should be lofty enough to induce anxiety - that’s growth. 2.Goals need to be specific, measurable, and tied to defined actions. Allocate hours per week and make them quantifiable. 3.Print Your Goals: You can rewrite or move them every day for visibility. 4.Avoid sharing your goals. It may lead to premature validation without actual pursuit. 5.Determine Duration: Estimate how long it will take to achieve your goal. 6.Set goals in 12-week or 3-month intervals. Define specific hours per week/day and on which days you’ll work. 7.Documentation: Write with a pen or pencil. 8.If a goal isn’t easily quantifiable, be exceptionally precise about verb actions and the time allocated per day/week. 9.Consistency: Book writers set X words/hours per day targets. They don’t wait for inspiration. 10.Visualization as Motivation: Before working, ask if you want the end state and if you’re willing to do what’s required. Based on the answer, visualize the positive end state or the consequences of failure. 11.Focus: Concentrate on your goal for 30-90s before a work block. This approach calms anxiety and sharpens focus. 12.Random Rewards: Treat yourself after reaching milestones. Use a coin flip to decide. Rewards can be social interactions or KZbin time. 13.The Middle Problem: If you’re struggling to progress, break tasks into 20-45m segments and approach with vigor. 14.Peak Motivation Times: 30m, 3h, and 11h after waking. 15.Use Time Blocks: Ensure you only work on action items for the goal within this time. 16.Protocol Flexibility: Well-being is influenced by feelings about the day more than by measured sleep or diet. Thus, prioritize serving goals and excitement over a perfect routine.

[@profdorly]

Thank you!

[@user-vs3jn4xi4x]

Distance from your phone

[@Singers2023]

Thank you

[@Sevius969]

Cheers, mate. That's good for my notes!

[@ITT2023]

Thank you!

[@GyorgyMohl]

Please never say sorry for explaining anything for too long! We're here by our own choice, because we want to learn as much as possible, and because we love you and your lectures. They can't be too long, maybe our freetime too short :)

[@justinava1675]

Teachers pet

[@Mat14651]

To you reading this Jesus can help with whatever problems, hardships, and issues you have. Believe in him He came to save us also turn from your sins repent which is changing your life to follow the way of God and not your way, your way will lead you into a pit of despair I know it, my way lead me in a pit , but Jesus rescued me and he can rescue you. He can grant a peace and joy unfelt, and be your closest friend always there, This is the gospel Jesus Christ, son of God, died for our sins, was buried, and rose again on the third day. After he went to his tweleve disciples and many others before ascending into heaven eternally triumphant over all his enemies and making it so that there is now no condemnation for sin to all those who believe, but only everlasting joy. John 3:16

[@worymgaming419]

​@@justinava1675I hope that's a joke

[@THendy1411]

What an amazing comment!!!

[@THendy1411]

@@worymgaming419we can ignore it or laugh at it like it was a joke 😂

[@connormatthews522]

Loving the solo episodes lately, getting right into the meat of things sharpish

[@Replicant-by1eh]

*after 10 mins of sponsors from sunglasses, supplements to mattresses. 😂

[@Goose____]

@@Replicant-by1eh if it means these insanely valuable informations and tools stay free, i could not care less about ads or sponsors lol

[@amalksuresh2538]

​@@Replicant-by1ehcouldn't care less. We are getting top notch info for free. Wonderful time to be alive

[@alsin1597]

@@Replicant-by1eh its always some annoyed replicant out there

[@patriciastark7292]

I’m 80 years old! Your podcasts improve my life in many ways. I recommend your podcasts to everyone I know. You are providing a great service! Bravo!

[@AndriiS_23]

thank you for sharing your feedback! motivated me :)

[@justrajveer]

@@arnhkr dude *she's* named patricia

[@dianabarakat7173]

Read Quran give it a chance trust me ❤️

[@igorm8110]

Andrew looks like a Greek God 😂. Love his podcasts, every morning I get up really early and watch one, sometimes repeat some I have already watched.

[@mackprime6975]

I have a goal of setting goals, cuz God knows I struggle.

[@somebodytookmyname1]

@@rishabhpartapagreed! Time to get specific, utilize your internal motivation, frame it up with dates + measures of success or failure, address your obstacles, chunk a big goal into smaller bites! Worth it ❤

[@barbarawarren9443]

😂 LMAO - That's a good one!

[@basketballfan5763]

Ha ha!!!!

[@josephfredbill]

Same here. Actually I can set goals. Doing the work to meet them is another matter.

[@ToverbalOfficial]

Setting the goal is the easy part. Doing it and making progress is the hard part

[@hankalorinczova]

*Dr Andrew Huberman!* Soon you will have 4 millions subscribers on your KZbin channel. Honestly, and in fact, you are so close. But I think and I dare to say that there is no amount of subscribers high and big enough for the perfect, beautiful, great, fascinating, incredible value you are to the planet Earth. Many people including me think that your podcast is the best on the internet. But I also think it might be the best in the history of audio. I really wish the people would consider it as I do. Although, I think they already do. I believe the amount of your videos and podcasts is already at least like two subjects of the university. And who knows, maybe even much more! How I wish I had also so much great quality and also quantity in my works!

[@kellyabrahamson9139]

Agree, we are blessed to have access to this wonderful human ❤

[@vishalnangare31]

💯💯

[@englishimmersion3557]

@@kellyabrahamson9139

[@user-vv8zz6fm3c]

​@@kellyabrahamson9139koko9

[@aghayden]

This comment is so sweet, I like the positivity

[@ericsilva-gomez2481]

28:21 Huberman telling us to not tell them our next move 🔥

[@gautruc]

I skip every entertaining video on KZbin to focus on watching your lectures/content/information. I need to pause many times to learn/clarify specific terms you saying. It's not boring at all, it feels like going on an adventure with no end. I both learn something new/useful and open myself to a lot of unknown things. Thank you for making human life better.

[@steflift5165]

There should be a love button instead of just a like button, for videos like these of Andrew's 😊

[@jeromej3894]

This is the best Andrew Huberman-Newport-Ferris protocol ever!! Thanx a lot!

[@lidiaadams9570]

I think you know, but in case you ever doubt…you are helping SO MUCH! As a person who has tremendously enjoyed science and learning you are GOD SENT. I have my faith so I thank the Lord Jesus for you so much. Hearing you say in of the podcasts “why is no one talking about getting sunlight first thing in the morning?” Or something along those lines…now seeing the difference it’s made in my life and family’s lives I share the frustration and talk about it to as many that will hear! Listening to your protocols has helped me prevent postpartum depression, amongst many other things that are too private to share, but incredibly life changing for my family as well. My favorite punk rock scientist! Thank you so much for what you do. Thank you, thank you,thank youuuuuuu!

[@TheCamilaM]

Indeed, I'm a writer, and that's exactly it. You establish a routine, and inspiration manages to come to you at the time you've set.

[@ErnestHecken]

Andrew Huberman is perhaps one of the few content creators whose sponsorship section i don't skip. It's due to a multitude of different factors. Firstly and most importantly it's just due to actual respect to Huberman and his work. Secondly it probably comes from the fact that, although there's obviously some sort of a script, these ads just feel way more natural and less staged as opposed to many other content creators' sponsorship sections

[@TalesofaHobbyHopper]

I like most Huberman Lab Podcasts, but I gotta say, the ones heavy in neuroscience get me drooling. I didn't figure out my big goal until last year, when I was 38. Now I know what I want to do with my life. Get my BSW, get a PhD in Cognitive Neuroscience, research ways to overhaul the American public school system to benefit marginalized children and close the achievement gap. The book The Art of Impossible by Steven Kotler kickstarted my belief that the impossible wasn't as impossible as I had originally thought. Andrew Huberman has continued to feed the belief that the brain is effing amazing and capable of so much more than we thought possible. Here's to kicking butt and taking names with neuroscience!

[@VisualAnanda]

I just finished listening to the episode on Spotify. For me, HLP is a carrot in a stick for motivation, so I ONLY let myself listen to an episode after I get my stuff done.

[@mo3oumami359]

might wanna flip a coin next time you might treat yourself 😉

[@RudG10]

Hope you tossed a coin before watching

[@GameFeverFunHouse]

I do something similar

[@Jthom88]

As a neuroscientist myself, I am deeply indebted to you for giving me a source of in-depth neuroscientific insight aligning with psychological literature that I can listen to while I'm getting ready or doing steady state cardio. I read so many books and research papers that the change up to having someone offer audio presentation of top-tier analysis of concepts, neural circuitry, and phenomenology is invaluable (though I know my OFC and reward circuitry values it VERY highly :D). Thanks, Andrew, and keep up the great work.

[@arnaudmenant9897]

Your content is so insanely useful.

[@arnaudmenant9897]

I struggle with addictions, anxiety and motivation. I have been using your content to help myself and understand how my own body works for the last few months now and I have been able to change my life in a way to reach my goal for taking care of my health. Your content is Key for me for structuring my life in a way where I now manage to do many things every day. Thank you so much.

[@desertshadow6098]

When I was younger the thought of failure seemed so terminal for progress. So glad to later realize the integral part of growth and understanding was the acceptance of calculated risk and using obstacles as positive steps forward. Challenges are very stimulating and necessary.

[@memastarful]

It's been months since I've watched this incredible podcast. So glad to see it's still kicking quite well.

[@ToverbalOfficial]

Same, I rlly just skipped this podcast for a while. Idk why

[@ReligionAndMaterialismDebunked]

Welcome back then!

[@ReligionAndMaterialismDebunked]

:3 I'm the 911th like. Haha. 9/11 was an inside job. I remember those days as a kid. The Twin Towers I saw for the first time in 2001, and it was via my airplane ride to New Jersey. I'm also from Florida (born and raised in the infamous, Miami, FL, USA, and I thankfully left all three of those places), where Bush Jr. falsely claimed he saw the first tower hit on live TV (it didn't air till later because a firefighter documentary, and other non-news caught it) while in my birth state, Florida. RIP FH Astral Realms 💀👻.

[@sazennonumber]

@@ReligionAndMaterialismDebunked That must have been traumatic for you... I hope you are doing well these days.

[@r34ct4]

I've had other podcasts popping up about different topics that I've been binging. Huberman made me fascinated about these topics, then I went to explore the depths of those in other podcasts, and now I'm back for more deep dives. Maybe you're having a similar experience @@ToverbalOfficial

[@Tatianaslezak]

I follow the rule of never sharing my goals with anyone unless I am already close to achieving them or have just accomplished them. Sharing my goals tends to drain my energy, irrespective of whether people are supportive or not. The same principle applied to my book; I only informed people when I was on the brink of finishing it. So many times I've shared my goals prematurely, only to eventually abandon them, and I couldn't comprehend why. This episode has provided valuable insights. Thank you.

[@bilelthabet2344]

I've been listening to Huberman Lab podcast for over 2 years and today I realized I really miss hearing Costello snoring in the background! R.I.P

[@singhsavvy]

Uploaded 38 seconds ago and I am here :)

[@ToverbalOfficial]

1st HOUR GANG💪

[@hoseinayan942]

do u want chocolate

[@danielaguilera8211]

World class knowledge intertwined with excellent communication skills. This man is unbelievable

[@jacobmorres9817]

He has good stuff but he's not an expert on everything. Just be aware of that distinction I watched his video on ocd and while i am not an ocd specialist I've read all the top books, content and worked with an ocd specialist for a few years. I just felt his video on it was not nearly close to the stuff I've consumed

[@nv4229]

I absolutely love your podcasts. From a student at school who didn't want to be there and wasn't engaged, to a young adult who never considered further education, to a now mature age student at university who loves learning, your podcasts continue to keep me engaged and wanting to learn more. When I first started studying two years ago, I found neuroscience extremely interesting. When chatting to a peer about this interest, they recommended you and your podcasts. I'm so thankful they did. Your podcast/website have helped me immensely with studying and with so many aspects of my everyday life. Thank you! I can't wait for your show in Brisbane!

[@Biblio_sap]

My Monday can officially start now! Thank you for providing tools for living our best lives. I can’t wait to dive in this morning! ❤️

[@oscar-lagrosen]

One of my favorite episodes so far Andrew! Especially the failure visualization is something I’ll do every day from now on. The less moments of being stuck, the better

[@sofiasaviranta5640]

Agree! Been struggling with the positive thinking movement..

[@AboodCohen]

You know it’s Monday when Dr.Huberman drops ❤

[@PaleBlueDot257]

Dr. Huberman, the world is indebted to you for your immense contribution and for communication of science in such a clear concise way. Thank you for everything!

[@ToverbalOfficial]

I’m grateful that everyone here cares about their health & goals🤟

[@akashniftyvlogs6919]

can't belive I watched an entire episode without any breaks, these days am really struggling with the *middle part*. Am so grateful that people like Andrew Huberman are willing to help people at no cost. thank you, sir!

[@savbuvar1785]

Hi! Have you tried the method that he described? The chunking? If yes how did it go? Did it help you? THanks in advance

[@adammm46473]

This may be the only podcast I listen to on my dopamine detox. This is pure, solid information. Man I am so thankful to you, Andrew

[@MrSarollia]

if Andrew was a Brit I would nominate him for a King's Honour (OBE, MBE etc) the range, depth of his material is a humanitarian service to all who wish to be "better" (whatever that definition of "better" is). We truly live in an "age of information miracles" - when material like this (and from Peter Attia, Lex F, Tim F etc is available to all free of charge - all it takes is the commitment to watch/listen, take notes and the apply) Thank you again Mr H for another great episode.

[@wongbenyb2679]

they do overseas honor, but usually for people who do work in the UK.

[@Faye-el1bz]

Why not a knighthood still he might duck if he sees the sword coming at him . Actually he is of service globally maybe he is eligible Go on Nominate him. Omg he's of service here as well and I'm from that country you guys invaded, an Antipodean I could Nominate him too Now on my list of goals. And there are so many more remarkable youtubers to mention Great idea thanks

[@Kaiidox]

Something that has worked wonders for me is buying a physical calender an ticking each day when i did what i wanted to do! Hanging the calendar right next to my bed helps me always be reminded to get those daily goals done

[@vmoon82]

Professor Huberman has Changed My Life..I am forever Grateful for EVERY piece of knowledge that he has taken from his precious time, to share with ALL of Us.....

[@motivason]

"A" (Andrew), I've been goal oriented since I can remember, and I have a certain framework I follow to set goals and achieve them. I also taught my kids the same methodology. And this video confirmed certain things about my process and definitely schooled me in the neuroscience of the process. Thanks Again, for an informational video for the latent 🙏

[@chetanyasingh759]

I've seen a lot of toolkits on the website, but I'm glad Dr Huberman is also making podcast episodes about them. Practical solutions are what make this scientifically accurate podcast unique.

[@Aria.U]

Huge thanks for this episode, Prof. Huberman! I took your advice to heart, set a 12-week goal, and it truly worked. I’ve always been so lost in goal setting. Your insights inspired me to create a goals journal that's been a real game-changer for me. So grateful to you🙏

[@sinegugundlovu2767]

Thank you Dr Huberman for such practical tools. Not only do we enjoy the cerebral deep dives, but this info is applicable to our lives.

[@ambikabatra4681]

Happy Teachers' Day from people in India, Dr. Huberman. You have been the most impactful Professor I've had the chance of learning from in my life, and mine is one of the millions of lives you have changed through your work and dedication. I have only respect for you. Grateful and privileged to have access to all the good you put out in the world!

[@ankitkairoth]

😂 hi Ambika

[@Divy2-zx4eo]

Hi subhi

[@LaughingLead]

This is gold, much appreciation, I needed this 👏 I hope this podcast reaches many people who are in the same situation and need guidance.

[@niluparrahman5927]

Another great episode! You bring amazing guests on your show, but I must say your solo ones are better at keeping me engaged.

[@yuvrajsaini2373]

Hey Huberman thank you so much for everything that you do. Would love to see a dive into spirituality and the yoga practices of several centuries ago implemented today.

[@basketballfan5763]

Yes I would LOVE this also!!

[@MrWhitleyp]

Perfect timing - my college students are in a section on goal setting and maintenance - I was trying to pull all the top ideas out of all your previous three goal-setting episodes to help them with their semester-long assignment and you've done the heavy-lifting right here in this podcast. Thank you SO much!

[@TomasKohout1995]

Thank you Mr. Huberman for your podcast! It has positive impact on my life and wellbeing.

[@theresahope9759]

My goal is to keep going. We never know when the lights are out and the window of opportunity we call life is closed forever. There may be hard, painful, unhappy days but before I go to sleep I think to myself :"I made it through today". And sometimes, that simple thought is reason enough to look forward to tomorrow.

[@StoicAurelius1]

Thank you for this goal oriented podcast, as a student in the psychiatric nurse practitioner program I find it hard sometimes to keep going so this is a huge help. Thank you and good morning class, good day to all.

[@basketballfan5763]

So much good luck on your studies.....we need good people in the mental health area...

[@ShawnLoftinplus]

@Andrew Huberman, love the podcast. I listened to almost every episode. I am surprised every week at how much content you generate. It is incredible.

[@memastarful]

Wow almost 4million subscribers it's really grown since I last came on here. Way to go! 🎉🎉🎉🎉

[@matthewkendrall1155]

Just starting school this Monday. I always been a student who kinda gets by but I hope to use these lessons to get A+ on all my classes this year.

[@herrweiss2580]

Writing “kinda” will not get you a high mark.

[@mister_manager]

​@@herrweiss2580 well it's fine for a KZbin comment, not a dissertation lol

[@herrweiss2580]

@@mister_manager Habitual behavior is nothing to laugh at. 🧐

[@barbarafairbanks4578]

@herrweiss2580 ... neither is a poster correcting grammar on another poster's comment☹️

[@herrweiss2580]

@@barbarafairbanks4578 You were quick to denounce Huberman’s blundering the word Bilova.

[@basicbaroque]

I'm so glad that you went through the things like: making the goal too small, post-it notes, accountability, etc that don't work. I have tried them all, and it's been affecting my mental health. I've even had a therapist suggest the accountability partner. This gives me hope, I might finally be able to break through to achieve things, like I used to.

[@ana-mariavelica2720]

I will use all these protocols in my mentoring and coaching practice! Thank you Andrew for sharing the science with us in ways that is applicable to our lives!

[@user-cs7gq9ml3u]

I just want to leave comments and say thanks, I am a Chinese PhD student study in Germany. I struggled for many years about how to set a goal and pursue my goal. This episode is helpful and informative. When I watch this video, I stopped many times to take notes. This episode not only provide tools, also point out all the obstacles we may meet with during the goal pursue process. I can"t wait to use all the tools you mentioned and achieve the priority goal in my life. Thanks so much and have a beautiful day.

[@Bebiostrong]

I used to always listen to entrepreneurship podcast and I still do but this is my favourite podcast for sure. It took me almost 7 years to see my children and it was hell on earth on top of that I’ve been diagnosed with ADHD and haemochromatosis I love doing cold water therapy and I’m experimenting with microdose in mushrooms. I wanna move on with my life and has lived in South Africa, helping others through the Canadian government. I want to help others going through nasty divorces. Thanks so much for your podcast. I love it.

[@gratefultobehere]

On minute 15 and feel like I could cry in relief hearing this. At 48, I’ve been back at it with new educational pursuits in the midst of trying to make life changes. I needed to hear this. Thank you.

[@NemorisInferioris]

This video came at the most perfect time ever in my life. Thank you Dr. Huberman. 3 months.

[@abhinaytomar5783]

Thank you Dr. Huberman. Here is my summary (I used an AI tool): Neural Basis of Goal Setting: Understand the role of key brain structures (amygdala, basal ganglia, lateral prefrontal cortex, and orbital frontal cortex) in goal setting, motivation, and planning. Practical Goal-Setting Strategies: Select a Priority Goal: Focus on one specific goal that reflects your values and resources. Set Lofty Goals: Aim for challenging goals that induce discomfort to stimulate learning and growth. Embrace Discomfort and Frustration: Recognize that encountering difficulties is crucial for neuroplasticity and progress. Specific and Measurable Goals: Define goals with clear, measurable actions. Continuous Goal Reassessment: Regularly adjust your goals to ensure they remain challenging and relevant to your growth. Writing Goals on Paper: Document goals on paper for better neural engagement and clarity. Prioritize One Goal at a Time: Focus on achieving a single goal before moving to another for greater effectiveness. Debunking Myths: Post-It Fallacy: Regularly change the placement of visual reminders to maintain their novelty and motivational impact. Implementing the Strategies: Actionable Steps: Write down specific actions, set measurable targets, and reassess your goals periodically. Balancing Ambition with Realism: Choose goals that are ambitious yet attainable, and be prepared to adjust them as needed. By applying these neuroscience-based strategies, you can enhance your approach to setting and achieving personal and professional goals.

[@hamed.766]

Thank you so much for your generosity and kindness. Your thoughtfulness truly means a lot to us and I am incredibly grateful for your help..

[@CAV627]

I have achieved my life’s goal of writing an entire theatrical performance made up of entirely puns It’s a play on words 😊 Great podcast

[@katiescape]

I chuckled and grats :)

[@runintomist4835]

Dr. Huberman suggests adding randomness to the reward system by flipping a coin. Michael Easter, in The Scarcity Brain, cites that variable value of the rewards is also a factor making slot machines so addictive. To add this feature I create a numbered list. About half of those items simply say "Nice work." The others have rewards like get sushi, buy a plant, or make a donation. High value rewards are represented once while low value are represented multiple times. I use a random number generator to select a number and I get that "prize." If I fail to reach my goal, I set a timer for 2 minutes and think about my failure and how disappointed I am and what I can do to improve. Then I move on.

[@amalksuresh2538]

I need an asmr with Andrew's voice.Its feels tingly and good. Maybe an episode on asmr with some demonstration?😅

[@rehanminhas7677]

Took me 3-4 days to watch the full video and write and understand and re-write in my own words, the protocols. Atleast I did it.

[@owen9899]

Thanks Dr Huberman. Really appreciate the more practical podcast episodes with enough explanation of the underlying theory to better use the practical tools. Thank you for providing this zero cost information.

[@Mohamad.Burhan]

I didn’t finish this episode yet andI am already fascinated. God bless you Dr.Huberman

[@GameFeverFunHouse]

what helped me is confining my addictions and also the fun stuff into a particular time of the day, ofc im still testing it as it's something new, till now it's working greatly and it gives me motivation to do what I planned to do

[@JesseDanielSmith]

I love watching these at .75x speed so it feels like Huberman and I have taken a red eye flight but he can’t resist telling me everything about goal setting even though we’re exhausted. Jokes aside this is obviously one of the greatest sources of useful information on the internet 🙏

[@paulinelinares4991]

Love the short versions, thanks Professor!

[@riccardomartelli1364]

Another life-changing episode of what I deem one of the most important podcasts of the century. Professor, let me give you a boost of dopamine 😄with a sign of gratitude for the effort you pour in making this podcast so valuable and free for all. Thank you.

[@mikejoe3551]

I started learning video game development about nine months ago. Anyone who knows anything about game development knows that picking just one thing to learn is a lot easier said than done. There's choosing the software and which language you want to learn. If you're working with the artwork you should get at least a basic profincey with programs such as Adobe or Krita. And so on and so on. It's been a labor of love and I definitely get dopamine spike when things are going well. When I hit those walls of frustration the only thing that keeps me coming back is that it's something I have always dreamed of doing.

[@aleasdev2]

The thinking in how good/bad i will feel if i achieve (or not) my goals was a huge advice. Thanks dr

[@robertamodie6345]

Thank you for this episode! I have spent my entire life pushing bad or negative thoughts out of my mind. And now I have a very important and specific goal in mind that I need to achieve in the next few years. I'll incorporate your insights immediately and I'll keep you posted on my progress. Thank you sir.

[@financialwisdom562]

There are only few people who have nothing to prove, very neutral, humble and have the persona or that energy which is very contagious by the way to move or influence or even inspire a complete random in this existing world. There's a reason why the world is going to be a better place now that we have social media figures like Dr. Andrew huberman Jordan Peterson Valuetainment and quite a few others!! Blessed to have you!! Dr Andrew huberman ❤ Thank u for sharing, I truly bless u and ur loved ones!! 😊

[@chefbaby62]

Thank you for all the work you do. The specificity, detail, and tone of this podcast is refreshing in a world of influencers. 🙏🏽

[@pankajsunal9819]

THANKS FOR THIS PODCAST My Key Learnings 1. Neuro circuitry consist of - 1.1 Amygdala 1.2 Basil Ganglia 1.3 Lateral Prefrontal Cortex 1.4 Orbital Frontal Cortex 2. Choose a PRIORITY goal - one at a time 3. Pursue a lofty goal because neuroplasticity requires moment of frustration and failure. 4. Make your action by writing with a pen on a sheet. 5. Measuring methods - how long and how much time it take . 6. MYTHS 6.1 Visual Reminder Myth 6.2 Accountability Myth 7. Consistency 8. Narrow your Focus while doing the task . 9. Middle Problem WHAT ? You may feel less motivated during the mid of the journey or process HOW TO TACKLE? 1. By acknowledging it . 2. Reducing the session. 10. Circadian Rhythm - More focus 30 min ,3 hour , 11 hour after waking up.(Don't consider it as a rule)

[@rodrigobarbosa7470]

That can honestly change lives by making people achieve their goals. Thank you so much, Andrew.

[@beth8678]

Today with this advice I was able to look back on accomplished goals. Everything said was spot on . Especially visualizing what it would look like for you if you didn’t accomplish the goal and not sharing your goal with anyone. It became clear l didn’t want to disappoint MYSELF more than anyone else if I should fail. Thank you Mathew for your informative and extremely helpful information

[@PantaleonChannel]

i would love an episode on conciousnes and what the science has to say about this ... phenomenon, i guess is the right deffinition.

[@user-ty6jj3nn9u]

Love the advice on keeping phone(s) away while one needs to be focused on a task. It's so basic yet habitually challenging.

[@artemitzortzatou2734]

I listened to your podcast in a small island in Greece and I took notes on how my journey on my goal will start, will be reorganised and get to some goals periodically. "Wish your journey is long" as poet Kavafis wrote "and do not be afraid by Leistrygones and Cyclopes" since it is the learning method. By the way Dr. Huberman I have to say you speak Greek and you don't know it.

[@Faye-el1bz]

I didn't know it either and I speak Greek

[@penntomassetti3987]

This just made me think about something quite different. Imagining the positives for reaching your goal and then also imagining the negative outcomes for not reaching your goal, really connects well with the way the much maligned puritans used to preach to their congregations in order to motivate them to think about and respond to the great issues of God, life, death, obedience, faith, grace, peace, and joy. They were sometimes referred to as "physicians of the soul" for that reason.

[@jeandicarlo-wagner]

Specific goal. Just one. About 12 weeks. Write goal out and post it. Use narrow eye focus to get chemical release from brain which increase motivation. Decrease distractions. Dopamine reward - random, intermittent reinforcement - flip a coin to get reward or not. You are someone that can get things done! Check, Dr. Andrew👏

[@jeandicarlo-wagner]

Sure

[@jeandicarlo-wagner]

@danymilll707 hi Danny, i wish you only blessings. I am an old married gal! I hope you find satisfy friendships🌺

[@flybymight]

I do love these solo episodes, reminds me of the beginning of the pod. Love the guests too, love it all and can't wait to see you in Toronto on Tuesday!

[@halenray]

Huberman Lab makes such highly detailed and informative videos with a powerfully proactive undertone. My favorite podcast. I can and always have to watch these over and over again... Thank you!

[@DanielAleph]

Just what i need now for my German learning goal! Thank you very much!

[@jaredpruett2056]

People comment on certain albums as being “bangers”. I reserve that for HLP episodes. 👏 thank you, Dr. H

[@vmarinhos]

Mate, your videos/podcasts have been literally life changing for me. Knowing how our neurobiology works and having scientific tools to make it work in our behalf is priceless. Thank you very much for offering that to the world.

[@lorrainedeklerk7311]

I am truly grateful for Huberman. It really has changed my life, having adhd, I have altered lifestyle, perception, habits and behaviour due to factual information that is in context. Thank you

[@Tribalqujo]

Dr. Huberman, I've been following your work for a little while now, and it has been very helpful in shifting my mindset in a positive direction. This video might be the one that triggers the most action from me, summerizing most of the knowledge I've been accumulating in terms of goal-setting, habit-building and time organization and management, so thank you for that!

[@yanasatori]

every minute of your podcast is a gem for me, thank you so much for your work!

[@timobatana6705]

Ahh yes my favorite podcast. Thank you so much sir for what you do

[@ktnina1]

Can you please do an episode on how to keep up your spirits when undergoing hardship? I’m going through immune replacement therapy at the moment. I’ve not been able to exercise, or learn properly (my two great loves) for half a year. I feel like I’ve had all my previous strategies and coping mechanisms taken, and would really appreciate advice.

[@90degreesBelow]

This is the best place to learn new things on KZbin, I always patiently wait for dr huberman to dumb things down for me 😂😂😂

[@Masyrahmani]

I appreciate your commitment to people's awareness ❤

[@Kathysart]

So, I listened to most of this, this morning. It made me wonder, what if my goal to set for myself was, do what is best for myself. To ask myself, each and every decision that comes up, “is THIS what is BEST for me… at this present moment?” Is THIS decision, right now, to not exercise, to eat too much, to not pursue my art (I’m an artist), to not consider my dream list that I carefully detailed… might that not work too? Anyway, I thought about what you said. 🍃🌸🍃

[@ToverbalOfficial]

I always underestimate just how much value I get from your videos. Thank you 🙏

[@jenmac28]

I listened to this episode the day it came out, and when I heard the part about visualizing failure if you're unmotivated, I was dumbfounded. I've been a student of productivity for YEARS, and I've never heard a single thing about visualizing failing at the goal. I've (unfortunately) experienced it in life, but never visualized it. Just in the last week, this has been an absolute game changer for me.

[@s.vineet8201]

One of the best podcast in the world..

[@debstraub8437]

Wow, I'm only 13 minutes in, and already so impressed! I can't wait to watch the rest. Amazing stuff.

[@ajwaldsouza8812]

Hi Dr. Huberman. Thank you for your science communication effort. The podcast episodes have taught me incredible science. I am a PhD student in the sciences. I am trying to learn how to 'Read a journal article' well. It would be really awesome to get a class from you, and I am certain many other people would find it extremely educational. Appreciate your work!

[@luiscastrodeoliveiravicent9493]

Hi, I am from África and I just want Dr. Hurberman to know that these videos are helping me to become the person I ever wanted. Thank you a lot!