The Science of Setting & Achieving Goals

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.
#HubermanLab #Goals #Neuroscience
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Links:
The 85% Rule for Optimal Learning - www.nature.com/articles/s4146...
Effects of Narrowing Visual Attention on Goal Pursuit Behavior - journals.sagepub.com/doi/10.1...
Timestamps:
00:00:00 The Neuroscience of Goals
00:01:56 Tool 1: Learn Fast(er) by the 85% Rule
00:06:04 LMNT, Athletic Greens, ROKA
00:13:55 Brain Circuits for Setting & Pursuing Goals
00:21:52 Determining the Value of Goals
00:24:33 Psychology of Goal Setting: Assessing Value, Action Steps
00:30:29 Peripersonal Space vs. Extrapersonal Space
00:35:39 Visually Focusing on a Goal Line Improves Performance
00:43:50 How Vision Improves Performance: Blood Pressure
00:51:55 Tool 2: Use Focal Vision to Initiate Goal Pursuit
00:54:40 Tool 3: Use Aged Self-Images to Self-Motivate
00:59:33 Tool 4: Visualization of Goals is Only Helpful at the Start
01:02:05 Tool 5: Visualizing Failure is the Best Ongoing Motivator
01:07:26 Tool 6: Make Goals Moderately Lofty
01:13:05 Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year
01:15:57 Tool 8: Ensure Specificity of Goals, Weekly Assessment
01:19:57 Dopamine, Motivation & Pleasure in Seeking Goals
01:22:43 Dopamine Reward Prediction Error, Controlling Dopamine
01:34:26 How Dopamine Influences Vision & Vice Versa
01:38:10 Interim Summary of Goal-Pursuit Steps
01:39:50 Tool 9: Space-Time Bridging
01:49:59 Summary
01:51:50 Subscribe, Sponsors, Patreon, Supplements: Thorne, Instagram, Twitter, Newsletter
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@beto5720]

This podcast is like having the instructions manual for life.

[@lancealot1745]

I feel like it's the cheat codes

[@archietaylor8974]

YES.

[@Lundywildez]

@@lancealot1745 right ! I feel like it’s too good to be true and they will disappear him or something lol

[@SabrinaAngel]

It makes science so interesting 🙂

[@wesj1064]

Andrew's knowledge provides the balanced academic and real life applicable advice I lack in most of my everyday friends.

[@lionhead122]

- failing 15% of time = optimal for learning - much of goal directed behavior is to avoid things which cause fear - four areas which effect goals - 1. anxiety fear - 2. action and inaction - 3. planning and thinking 4. emotionality (where we sit at emotionality right now and where we think we will be upon accomplishing goal) - two primary components of goals: 1. value information - understanding if something is worth pursuing and which actions to take and 2. which actions not to take given the value of a goal - one neurotransmitter which governs goals, assessment, and setting value of pursuits = dopamine - 3 things for goal pursuit - 1. goal setting 2. assessment 3. goal execution. - tool 1for goal accomplishment - understand difference between peripersonal space (all space within inside of body and immediate environment) and extrapersonal space (everything beyond the confines of your reach / internal and immediate environment) - moving towards any goal means setting thinking towards extrapersonal - human beings have to make evaluations if they are on the right track - multitasking is good but has to be placed at a specific time within goal seeking behavior to be effective - most people can hold attention for about 3 minutes at a time - when we multitask, there is an increase in adrenaline. doing multitasking prior to goal directed behavior is useful because it gets us into action. - don't want to multitask during goal pursuit behavior - visual focus, and contracting visual window to a fine point can increase clarity of goal seeking and chance you will pursue your goals - looking at narrow piece of visual world and forcing self to hold that point increases cognitive ability and focus - when we focus on an external point, we focus on the extrapersonal space. we are placing vision on a point outside external body, thus putting body into goal pursuing mode - looking at a specific visual point decreases perception of effort and increases efficiency - visual focus on one location puts body into state of readiness which promotes pursuit of goal - understand mental frame and attention are always positioned towards peripersonal or extrapersonal space. - keep in mind the goal you want to pursue, then focus vision on one point outside of peripersonal space. hold vision from 30-60 seconds. this puts brain in mode of action. then move into particular actions which lead towards accomplishment of goal - visualization - is it effective? visualization of the end goal is effective in getting the goal process started, however not good for maintaining the goal - over time the visual of the end goal becomes a poor thing to rely on in maintaining the goal - visualizing failure is the optimal way towards accomplishing the goal. thinking about all the ways one could fail en route to said goal - near doubling in probability of reaching a goal if focusing routinely on foreshadowing failure - - thinking about the way things could fail if you did this or that or didn't take this action - option a : think about how great you will feel at end point (good at start) - option b : think about what's gonna happen if you don't do this? (good for maintaining progress) - foreshadowing failure is best way to reach goals. think about how bad its going to be if you fail. how disappointing in yourself you will feel if you don't do it, how negatively it will impact you, how much you will regret not doing it, etc. - the more specific you can get in writing and visualizing how bad its going to be if you don't do it, the greater chance you will attain your goal (note: this made me laugh) - the brain is much better at moving away from fearful things than towards things we want - visualize in a positive away at beginning of goal, then focus on avoiding failure, and be very clear on what those failures would look like and feel like - what kind of goal does it need to be? inspirational and exciting. when people set goals, if goal is too easy it doesn't recruit enough of nervous system to make pursuit of said goal likely. if a goal is too far away/hard, it produces a similar outcome. - when goals are moderate/moderately hard, just out of immediate abilities, or one felt that would take a lot of effort but is in range, then there was near doubling in likelihood of engaging in pursuit of said goal. - limit your options - pursuing too many goals at once can be counterproductive. set 1-3 major goals. - people orientate their attention towards what is in front of us. visual sparseness helps focus on our goals. try and create physical surroundings in alignment with said goals/eliminate distractions. - there needs to be a concrete plan. a specific set of action steps that get right down to what success would look like. - goals need to have extremely specific and detailed information about action steps in pursuit of goal, and we need to constantly be updating those action steps so that have a higher probability of meeting those action steps - how often should one assess progress? weekly is a good starting place for addressing performance. based on performance, update action steps for upcoming week dopamine is the molecule of motivation. - how to optimize dopamine for pursuit of goals? - dopamine - reward prediction error: dopamine released in greatest amount when something happens that is positive and novel. if we anticipate something positive we receive a lesser amount of dopamine in the anticipation than if it was novel. biggest increases in dopamine = positive and unexpected. lesser dopamine = positive expected things happen. predict something good = increase in dopamine, however if predicted thing doesn't occur, there is large drop in dopamine (dissapointment) - being forced to do something is unhealthy - our subjective understanding of why we are doing something is fundamentally important towards accomplishment - pick a interval to assess progress and if you have been making progress, then you reward yourself. the reward is all mental. example: saying "yes I am on the right track" at interval (this provides dopamine) - do this at an interval which you can maintain consistently. daily or weekly. consistency is key - predict and visualize failure, but do not think of ourselves as failing. think and act in a way attune with success and reward yourself from successful actions. - cold showers are good for long lasting dopamine - visual focus increases motivation, readiness, and willingness. when visual focus defuses, we become relaxed and comfortable in personal space, and are less likely to pursue goals - plan concretely. concrete set of actions to follow - focus on particular points to remove distractors and get body ready for forward motion towards goals - "space time bridging" - using visual system to focus on peripersonal space then gradually stepping into extrapersonal space then back into peripersonal - tool for accomplishing goals: go somewhere indoor or outdoor but ideally where you can view a horizon. close your eyes and focus as much as your attention and visual attention on inner landscape. breathing, heartrate. imagine your inner landscape, eliminate perception of outer world. focus on everything within your body. 100% internal. do this for 3 deep breaths. then open your eyes, and focus your visual attention to an area on the surface of your body. try to focus on internal state and a little bit of external. 90% internal 10% external. do this for 3 deep breaths. then focus attention towards 10-15 feet away. 90% external and 10% internal for 3 deep breaths. then move visual attention towards horizon or as far off as you can see. 100% attention towards external location for 3 deep breaths. then try and expand vision and cognition to a much broader sphere. dilate field of view so you can see as much as possible of external surroundings for 3 breaths. then return immediately to internal landscape for 3 breaths and once again entirely focus on internal landscape. repeat this process 2-3 times - this practice teaches us to orientate to different locations in space, therefore different locations in time, which is the fundamental essence of goals thank you dr. hubmerman!!! would love to see a podcast on the law of attraction and how to optimize thought/emotions towards accomplishment of goals god bless!

[@clarisaojedaleon3653]

thanks man!!

[@kantrajk277]

Thank you so much for sharing this ❤️🙏

[@lionhead122]

@@kantrajk277 no problem!!! :D

[@natesantos5784]

Highly appreciated

[@avinashchudasama889]

Couldn't thank you enough. Here🌷take this fake flower as my gratitude.

[@AmitMishra-qs5ru]

In the era of 15 sec tik tok and reals we are watching 2 hr non stop neuroscience and psychology hats of to you 👑

[@rigov7451]

remarkable

[@cat.batshon]

I’m watching this in 25 minute increments and rewatching to understand better. TikTok, in my opinion, can be fun, but also annoying.

[@Carlos-fv2fm]

But at 2x speed

[@user-er7db9ox6f]

Yes

[@ayusharyan3312]

Basic terminology : 1. Amygdala is associated with fear. 2. Goals are directed to escape from financial loss, embarrassment etc. 3. Go and no go circuits which initiates action. Basal ganglia 4. Cortex. Lateral prefrontal for hinking under different time scale and orbital frontal cortex for relating where we are what we want to be. 5. anxiety and fear, emotionality, planning and thinking and action and inaction. What's a goal? 1. Value information. Whether or not something is really important to pursue at this moment. Placing a value. 2. Action. Which actions to take and which actions not to take. 3. A goal should be achievable, believable, rewarding and the person should be committed to it. 4. It has to be a big goal, concrete description, action oriented, inspirational, time bound, realistic. How you act? 1. Peripersonal space : you and your surroundings and consuming those things governed by oxytocin and serotonin. 2. Extrapersonal space : everything beyond your reach at that location. Lead the thinking by dopamine. 3. You need to move back and forth between them. Attention and focus : 1. A person can hold attention for 3 minutes at a time. Doing multitasking releases adrenaline and doing it before the goal oriented task initiates action. 2. Contracting your visual window to a very fine point can increase the clarity of goal seeking and the likelihood. 3. If you see yourself wondering around, focus on a tiny little dot or a line for 60 seconds. 4. Looking at the goal line clearly can decrease the time by 25% and effort by 20% because it makes you alert and ready. 5. You don't only need to think about the goal but should have a desire to act upon. 6. Hence, you like to compete because there is a clear goal, deadline, improvisation, value to it. How to start working? 1. Now hold your attention to a confined area for 30 to 60 seconds. It activates the action mode. 2. Or you can start multitasking around the things you need to do. Foreshadow failure : 1. Visualizing your goal is effective if you do it properly and harmful if you do it incorrectly. 2. Visualizing the larger goal like being the richest person can lead you to action but, you will losse focus in pursuit. And overtime is becomes worthless. 3. The much better way is visualizing failure in all the way they can to double your probability of succeeding. ✅ 4. But don't think that you actually are failing because it is counterproductive. 5. Visualise the negative health outcomes, disappointment and everything bad it can be if you fail. This associates value to your goal. 6. The brain and body is much better than moving away from your fear than it is to get towards the things you want. Goal setting : 1. When the goal is just outside of your immediate reach then your chance of doing it doubles. Set moderate goals. 2. Limit your options and don't get distracted by other goals. ✅ 3. Having a concrete plan of specific action steps makes the goal 100x more achievable. 4. Weekly assessment of your progress is good to improve the quality of work. 5. The biggest increase in dopamine is when you get positive and unanticipated novel reward. Don't predict something good will happen. 6. Our understanding of why we are doing something is fundamentally important for the effects we are going to have. 7. You need to reward yourself by showing that you are accomplishing your weekly goals clearly. 8. Cold shower increase the amount of dopamine in your body by 2.5x Recap : 1. Set goals that are challenging but possible. 2. Plan concretely. 3. Foreshadow failure but don't accept it. 4. Focus on particular visual points. Space time bridging : 1. Close your eyes and focus on your inner landscape like breathing, surface of your skin etc by imagining and eliminate outside elements. 2. Now open your eyes and focus on some areas of the surface of your body like palm for 90% attention internal and 10% external. 3. Now move 90% of your attention to an external object. 4. Then move your 100% attention to a distant horizon. 5. Then broaden your visual focus so that you can see as much as you can. 6. Now focus 100% on your internal landscape again. 7. Repeat the process for 2 to 3 minutes. Once a day to map the time difference. 8. Do it for 3 slow breaths.

[@reprogrammingmind]

@@AkinfenwaAdebayo Always sad to see someone think something is best because they don't know better.

[@marvinbecker388]

I can't believe it has been 55 Episodes already, and I have watched every single one.

[@nani8701]

Only watching doesn't do anything you gotta put in the work

[@cybernition]

@@nani8701 yes but at least the seed has been planted

[@constancechan7748]

me too!

[@fabianmartinez4514]

@@nani8701 duh, captain obvious

[@Deadpool-cz6rt]

@@nani8701 Ya I agree, simply watching, and reading self-help content just gives us a false impression of making progress. It took me a while to realize this. Taking action is the key.

[@buti]

I still can't believe we get all of this content for free.

[@motomow]

I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!

[@Moodboardxyz]

All the love! Hope you are doing fine ❤️‍🔥🤞

[@reginaldfrancisco9924]

You got this!

[@motomow]

@@Moodboardxyz I am and thank you so much! happy new year!

[@Moodboardxyz]

@@motomow Happy new year!

[@antonskg850]

Stay strong brother you can make it

[@nabieladrian]

Still can't believe you literally gave it all free. Thank you!

[@nathandutenhoffer]

Hard to believe how well Huberman is able to use neuroscience to create tangibility from elements that wouldn't appear possible. Appreciate this work and hope to help people in a similar manner someday.

[@Edaryion]

Likewise!

[@hyperduality2838]

Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!

[@madeleineqiex6327]

@@Edaryion ohh You’re obviously so clever; what I Love about Dr Andrew Huberman too is he’s so real and humble enough to know that he actually touches everyone with knowledge we can all have a grasp of… thank You Dr Andrew Huberman 🫶🏻❤️🙏🏻🙏🏻🙏🏻

[@essaahmed6399]

This is one of the best podcasts I’ve ever listened to

[@92wanted]

For a year now since this podcast started, I have to listen to this on my morning commute to work and it’s still informative and practical. This basically free college diploma material handed to us on KZbin. Thanks Dr. Huberman, cheers!🧉

[@Junaid_x01]

Yes years of knowledge and hardwork of Dr. Huberman Sir Now we can access it from our comfort zone.. So grateful 🙏🏻

[@ashishparbatani3523]

Is there a way we can get the trascript of this talk? I generally prefer reading an article or book after I listed to the podcast or audiobook that I really enjoy😇😇😇

[@sebc3546]

@@ashishparbatani3523 Click on the three dots, it's next to "save" on desktop, and click on "open transcript" copy and paste into a document

[@ashishparbatani3523]

@@sebc3546 Thank you! Not exactly what I was looking for, but I learned something new today about KZbin transcripts. Thank you again!

[@austinkuipers6087]

Right? Plus the weird political cults we've seen rise over the last few years are impossible to avoid in schools but are absent in Dr. Huberman's episodes/lectures. I don't need to get the eugenicist's jab to learn, I don't need to take out a mortgage to get free information...We need a Huberman University!

[@TaylorsOdyssey]

Andrew, I just wanted to say that your podcast has truly changed my life. I have struggled my whole life with mental health and undiagnosed adhd and a slew of other things. I've felt broken for so long, like I'll never be able to achieve my goals or be successful. Listening to your podcast, learning about neuroscience, understanding how the brain works and learning how to work WITH it and change it... this has given me so much hope for my future. Knowing that I really do have the power to change my life by changing my brain (neuroplasticity is SO exciting!!) is so motivating. It's not an easy journey, but I will reach my true potential if I just stay the course. Thank you for being a true teacher and mentor. You are helping so many people, and we are so grateful.

[@danieljoel7326]

truly glad that you initiated all of this and produced a summary of the equivalent observation and learning that I have had with Huberman, ; precisely as you stated it all here; we all have such bright promising futures and do not miss out on anything because of huberman' and his work for us like this;

[@verorsosa100]

I second that.

[@vintage4000]

@@danieljoel7326 W

[@bananazone4048]

So did you execute?

[@MMyL7]

I get such a HUGE boost of dopamine every time I see a new video of the Huberman lab podcast 🤩

[@Junaid_x01]

Same

[@madeleineqiex6327]

😂🎉❤🎉🎉

[@madeleineqiex6327]

Ditto 😻

[@michelepasserella8875]

This is fabulous! As a middle school literacy teacher of 22 years, I can safely say we have seen so much reconstruction in various areas of society, but education has arguably stayed the same (with the exception of technology). Particularly after the pandemic, we need to help kids understand HOW they learn. I’ve been adding little fun facts to my weekly presentation slides from Dr. Huberman’s podcasts, and the kids love it! They’re eager to try different things. Although their social skills still need quite a bit of support, they very much want to please us and succeed, and we need to continually giving them the opportunity to do so. Thank you for creating this space for those of us who love our teaching jobs! It’s super helpful.

[@Doctor_Drew]

That's amazing!

[@austinkuipers6087]

That's super cool! I've shared Dr. Huberman's podcast with my mom, who teaches 4th grade. She uses physiological sighs now and some short NSDR protocols to great effect.

[@Natasha-jp3uk]

thank YOU for doing your job with devotion and in such a smart manner.

[@sandaruvidanage]

That's fantastic! Kudos!

[@Josh-pe5pl]

So glad u r a teacher!!

[@archieprovan7859]

What a saint this man, he's doing an incredible service in a time when we need people like him most (western culture at least). Dr. Huberman I am highly appreciative of your impressive work in providing information that most would take out a large loan just to attend. Thank you internet and if you're reading this I wish you well in your journey!

[@ingeholmes9923]

Andrew Hubermann is the gift that is inexhaustible ! I love listening to him daily. Andrew, at 86 I could be your grandmother and you are keeping me physically, emotionally and mentally remarkably fit. This and Dr. David Sinclair - I am covered 🤗

[@kartikmessner2868]

86 !! I am inspired by you inge : ) 33 here

[@jamesoliver7398]

Awesome

[@sandaruvidanage]

May you get all the blessings in the world professor❤️

[@sindhuramamoorthy5837]

Hello my fellow sri lankan. He's really something isn't he.

[@sandaruvidanage]

@@sindhuramamoorthy5837 Yeah he's just incredible! I still can't believe that I'm getting all of these invaluable information and facts free of cost! (I do get that he gets sponsored but still, what he's doing is tremendous and such a great service towards humanity and even the world!😁) Bless this professor and also bless you! May this year bring you more and more prosperity in all aspects!😇

[@joepryan4424]

I know this might be a bit of an odd one, but maybe a podcast on the neuroscience /neurobiology of Grief and Loss and the best way of coping and 'healing' as time goes on,? Many have lost people during the pandemic and in general, Thank you for reading my suggestion and possibility of the topic being a future podcast. Thank you Prof. Huberman for sharing your world class knowledge with society!

[@hubermanlab]

Great suggestion.

[@FrancesoCamarda9]

@@hubermanlab can you please do a podcast on the meaning on life. i love your content please keep going

[@PracticalHealthNow]

I wish every single professor in leading labs across the US and the globe had such podcasts. That will be real zero-cost learning and fast propagation of scientific knowledge! Thank you, professor Huberman, for showing the way!

[@hyperduality2838]

Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!

[@foreverone8308]

Sometimes I'm on KZbin and I feel bad that I spend so much time on it and then I watch your podcast and I don't feel so bad anymore. Thank you for your contribution, you give a lot to lots of people!

[@simpleman7203]

Andrew, your videos, no exaggeration here, are single-handily helping me finally get my life together (or at least I'm less far away from that). Thank you so very much!

[@veganyogi1]

Last 12 minutes of this podcast is an ancient yoga practice called yoga Nidra. Where in we set or mentally repeat our goals(Sankalpa) and look into our inner landscape, then become aware of the immediate surrounding, and keep switching between the two. Thank you so much for this beautiful talk.

[@yoursmayur8637]

Your are one of the best preacher out there about neuroscience 🔮

[@jenniferstemler3277]

I recently left an abusive relationship that was 4 years long and these videos help me understand myself, cope in healthy ways, and heal. Sharing this information to the extent that you do is helping people in more ways then you probably realize. Thank you🙏🏻

[@mistykaikai]

I hope you are OK today

[@Learna_Hydralis]

Today is my birthday, I consider this episode your birthday present to me 🥳🎂. The fact that I follow you form the very beginning means I'm grateful for you & you add so much value to my life, thank you professor 🙏.

[@jasmine1172]

This podcast should include in school curriculum across world

[@sharooztariq118]

Dr. HUBERMAN is the gem of a teacher. Great teachings!

[@Ajay054]

If I was 16, I would have studied hard and would have done everything to be in your class to learn from you. You are a great teacher. Being an engineer, I’m fascinated to learn more science about my own body, brain, hormones and emotion in your podcast with all the valuable tools to help me in my day to day life. I wish you were my professor. Keep up the good work. We need more teachers like you..

[@oliverbeck6839]

I love how in huberman podcasts we aren't just listening to the opinion of some dude like many other podcasts, which can really be biased, but all of it comes from studies and even the ones that contradicts his own inicial beliefs as he admitted in this podcast. It's really awesome how objetive Huberman tries to be in everything

[@gracie99999]

nice

[@alfredhitchcock45]

He's a scientist not a self help guru

[@danfrechtling]

Another impeccable session with Dr. Huberman. 52:53 How to focus using vision (esp for ADHD) 1:02:49 Why visualizing failure works

[@saaah707]

thank you

[@kevinsmith-ky6se]

The best man out there is Huberman :)

[@xxlegitfailxx]

I'm at the point now where I want to go back to school and study neuroscience strictly because of this podcast. I hope you take the time to go through and read the overwhelming gratitude people have for this podcast

[@madeleineqiex6327]

Ditto 🎉❤this new Life again

[@julielynn86]

Good morning! I paused the video at 11:07 to say that I followed a link and purchased my first box of Athletic Greens and I've been supping on it daily. It's good. I feel great. Thank you. 😊

[@rainbowbridgerestoration979]

I am turning 45 today...I grew up in addiction and trauma...I became that same victim mindset for about 30 years..mom still won't speak to the ten of us...dad still has to be drunk by 7 pm....I was GIFTED a spiritual awakening and inside that awakening I found this man...had I not I'd be 3 full years behind what I am now cuz I'm one who needs the proof. I'm trying to have faith but doc huberman makes it easier not to have to qork out of faith alone

[@Sig.Angelina9765]

love it .

[@mybadbuddy]

Summary: - Optimal percent to fail is 15% - Foreshadowing failure is more effective than foreshadowing success - Visually focusing on a Goal line improves performance - Make your goals not so easy not difficult - Space-Time bridging - Set and concentrate on major goals

[@newidealism3894]

Great idea listing the main points. I've been thinking of starting an online group of people who would do exactly that and give their comments about their experience with each of the main points of one episode or another. I'll add something to this, your list, my experience with the one about making goals challenging but not too challenging: I realized I haven't been calibrating myself correctly. It's like the way rock climbers choose a spot just a little bit higher than themselves and try to get to there, focusing only on getting to there. I'm going to start sending some achievable goals for myself everyday. Up until now, I didn't realize I wasn't high-resolution enough in the goals I set each day. I've been more vague than I need to be, specifically with my daily goals.

[@hellstenlight9454]

I hope this summary is the only thing terrible

[@SARCASMOOO]

Thank you

[@calebushee9971]

Recently discovered your channel, as a young man I recommend this to all my peers. Thank you Dr. Huberman!

[@Sofia-kv4rw]

The amount of things I've learned from your podcasts is insane ! Thank you for everything. Can't believe that this is free.

[@hyperduality2838]

Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!

[@fuadfusm]

Well said. We are very lucky for that. :)

[@OffTheGrid1982]

The most useful podcast on the entire internet. Expert advice always. 💯

[@maryannelarsen1186]

😮😮😮😅😂e

[@sarathram6505]

our brain is like a supercomputer with no printed users manual ,and you are giving us the much needed users manual thank you sir

[@Detroit-og4ci]

Dr Huberman, I'm so glad you take such good care of yourself, so you will be around for many, many years, and continue producing this deeply intellectually satisfying, valuable information.

[@mightydragon54]

So many followers in such a short period of time and it’s obvious why I’ve been here since the first ever podcast and what a wealth of knowledge I’ve learned along the way thanks to this guy thank you!

[@AzizAndaloussi]

Dr. Andrew Huberman, I f... love you! Thank you so much for your contribution..

[@soumyadeepmandal7195]

Appreciate the effort you put in week in,week out to guide people in their journey to life.

[@podnucmo5]

I see what you did there

[@4WithPeach]

This podcast has fundamentally shifted the trajectory of my life and career over the last 12 months. I have adapted many of the protocols myself and share them with inmates in custody and offenders in the community and they are benefiting by taking ownership of the influences of their internal states. Stay tuned for my contribution to behaviour change, further thoughts and experiments inspired by this amazing human and his work.

[@igy648]

God bless you for trying to help those who "good people" disregard and despise. Humans are worth saving redemption for mistakes should be encouraged forgiveness is free.

[@abdullahalanazi4574]

we love you Dr. Huberman keep the good work

[@orenavinoam11]

That doughnut confession was so heartfelt 😢

[@Kristeva1410]

Dr. Huberman, thank ypu so much for all the factual and useful information that you share with all of us for free. I can express with words how much it means to me. I try to apply the info you share to my everyday life and I share it with others too. Greetings from Nicaragua.

[@solmazmodeer9784]

You are amazing, I could spend thousands of dollars and still not get what you are offering in such a quick time. I love every one of your podcasts.

[@determinator4491]

I was so focused on this video than anything else i have ever done. The content is pure gold.

[@dewrimsirine]

ı would like to harness all of the videos. 2022 is the year I restricted myself from social media and other stuffs which are useless and waste my time and wanna achieve some goals that I set begining of the 2022. I have many must to watch podcast channels and you are one of them. Frankly, you are on top of the my list. I enjoy learning new thngs. thanks for your all efforts. Keep doing it. 23 Ocak 2022

[@Akaki1999]

How did it go so far ? Did the same thing this year as you said here, cut out social media and focused on gathering and utilizing info on practical stuff like sleep, focus, nutrition and all that. It's crazy how cutting out all the stimulation and creating boredom pushes one to do tasks way more easily

[@dewrimsirine]

@@Akaki1999 When you do what you are into, It is easier and and gives you joy.

[@dougbopst1]

Love how you pointed out that we should focus on QUALITY over quantity when it comes to goal setting…less is def more when it comes to setting big goals

[@catherinerossba-fineartma-6619]

Great to start the day/week with your fabulous lectures and the inspiring way that you teach us about neuroscience, psychology, and how to impact our own habits in positive ways. Thank you dr. Hub for all that you offer to us here __ I/we appreciate you so much… 🙏

[@itsmidtrib1569]

In 2020 I decided to learn a sport because I had extra time on my hands. I'd show up on the tennis court every day and hit with strangers..and then ask how to hit properly and closely observe them. I was so bad and was often frustrated...it was 80% frustrating and 20% fun. But I knew I was learning every single time I would show up on court. Even though I annoyed people I'd show up. Six months later I got asked to join a league. 1 year later I got asked to join multiple leagues and at a high level was winning all teams I was on. If I didn't push through the frustration and completely humble myself to constantly take advice from people, I wouldn't be enjoying my life the way that I am

[@nancykowalczyk2070]

You never fail to have an informational packed podcast….thanks for doing all the work to keep us on the know!

[@illssolution5720]

WOW! I've been the rat who was forced to run on the wheel all my life - until today. I think of ALL the work Dr. Huberman puts into these programs; preparation, presentation with his OH SO effective instruction style and manner, and post-production. Expressing my gratitude does not seem to be enough until I read the comments below. Now I understand his WHY behind his work. Looking forward to making 2022 my best year yet in the company of many others who have also viewed this program.

[@eg300]

How’s it going?

[@GoldenGoat888]

“Foreshadowing Failure” Wow! This goes against almost all popular motivational gurus. But looking back, the times I’ve taken massive action have ALWAYS been precipitated by deep fear of the failure to do so. Thanks for the Wake Up call 🙏

[@davek1728]

Jordan Peterson is a clinical psychologist, you can find him on youtube. He has the same message but with a psychological approach. He defines it as "you need something to move towards to" -> your vision, "but at the same time you need something to run away from" -> not reaching your vision, not doing it. This is very very powerfull for people struggling with fear and neurotisism, because if the fear stands in front of you, it will stop you from moving foreward! This podcast is much more scientific and helpfull for people who enjoy the science aspect, it helps me understand why i can get trapped in my brain. Good luck to you!

[@UltimateTrackMom]

Me too! Working on a doctorate I almost daily wanted to quit at first . Thinking of not finishing daily became more and more impossible to the point I could see the day light of accomplishment . It worked !

[@GoldenGoat888]

@@davek1728 love Jordan Peterson

[@progrow6767]

@@davek1728 Jordan Peterson is a culture warrior and right-winger masquerading as a psychologist. He is not science based. Shilling for him here is disrespectful to Dr. Huberman and his audience.

[@davek1728]

@@progrow6767 i am not "shilling for him". As stated in my comment: "This podcast is much more scientific and helpfull for people who enjoy the science aspect". Dr. Huberman talks about the psychological approach also and even compares it with the science behind it. I mentioned it because both have the same message only a different approach wich is interesting. Why? because it could give you a better understanding depending on what works for you and in the end help the person who is struggling, wich is what matters.

[@faezedarabi9080]

I love you huberman. Thank you for every thing that you teach us and make us knowledgeable

[@John-ie3mr]

I started thinking of effective motivation to achieve goals as an all-wheel-drive car. Rear wheels push you away from a current state you'd like to not be in, front wheels pull you towards a future state you'd like to be in. They don't have to be rolling at the same time, but it sure as hell helps. ;)

[@pratikkatte7577]

focusing on the visual goal line helps in achieving the goal. Think how bad it is gonna get, if you don't reach your goal. It will more likely motivate you towards the goal. Action steps in detail. Very detailed and concrete goals. Goals should be exquisite and action steps should be details and should be reiterated over time.

[@oakzsx5957]

you are currently changing the way I live my life in the most beneficial way I could have ever imagined possible. Thank you!

[@HarmonyLeighThomas]

Science is poetry. Thank you, Andrew

[@JohnKooz]

Huberman delivers useful information in a way that is not haughty nor dogmatic, but just scientific and very useful! I am continuing to learn heaps of valuable knowledge from your podcasts, Andrew. Thanks!

[@melodym5993]

Exactly! I like that he's real and doesn't act as though he is, or say that he does everything perfectly. Some do, but they're probably just big narcissists with no real world experience, or true intellectual gifts. Karma gets the narcissists in the end anyway, whether they're covert or overt, or just flat out scammers who peddle useless products to the masses and hate the honest ones like huberman who actually delve into the research.

[@JohnKooz]

@@melodym5993 I agree! Almost with an immodest sense of nobility, Andrew Huberman presents the research findings to us in a didactic and accessible way. People often asked me who my favorite teacher was in school. I had various professors I liked, but if someone asked me, "Today, who is your favorite teacher?" Andrew Huberman. Hands down! 😀

[@Kristina-yx5fk]

I rarely comment but just wanted to say thank you for sharing your knowledge. I am so grateful to get to learn this for free. your podcasts have been a huge help for me. thank you Dr. Huberman

[@JosephVK]

Dr. Huberman, thank you! To add to your description of how to visualize failure to achieve success, I found this explanation from Dr. Balcetis poignant: "When planning for a new goal, we have to carve out time to consider the ways we might fail. This is why, for example, flight attendants always tell us where the life preservers are located. If the plane is going down, that is not the time to figure out an action plan-passengers should already know where to find those life jackets. So in advance, craft vivid, tangible images in your mind of all the ways your plan might go wrong. Then devise solutions, so that if disaster does strike, you’ll know exactly what to do." (from a podcast Dr. Balcetis was on) I would also parallel this with the concept of "implementation intentions" which I learned about through Dr. Judy Ho and her book, Stop-Self Sabotage. The book is essentially a 6-week workbook for discovering how one self-sabotages and how to recognize and get past what triggers self-sabotage in the moment to achieve goals, oftentimes via the use of implementation intentions.

[@gp9076]

One of the best podcasts on the Internet by far

[@youungstunnaa]

This reminds me of "playing the tape backwards" which is a technique for avoiding addiction relapse by thinking about the negative outcome and how things will spiral with this one small action. This really helps me with solidifying in my brain why I'm doing what I'm doing (sobriety/recovery)

[@chiaroscural]

I have to say, the HLP topics are perfectly timed. I absolutely want to capitalise on the fresh start a new year provides by creating good habits and actionable goals. Kudos to the team for getting it right week after week. I look forward to seeing what you do next.

[@sujoymitra17]

This is indeed a manual for life, at least mine. Thanks Andrew for contributing in ways you can't even imagine

[@FlockFitMedia]

What a great listen and it’s like having an instruction manual tailor made to level up your life!

[@kristin2362]

Another fantastic podcast. The science is fascinating and the tools are easy to implement. This podcast and the one on habit formation provide everything one needs for sustainable lifestyle changes and growth. Thank you SO much, Dr. Huberman.

[@lawofficeofsadeogunbode7968]

Great content that has topics that are not often covered by other experts. Also, the doctor has an excellent calming voice which I'll guess helps us hear and retain the material covered. Kudos and many thanks!!

[@anrilombard1121]

This world is a better place simply because Andrew was born!

[@lanideguzmandotcom8984]

I use to work remotely, thank you I found an avenue to sit in a science class high end material university professor. Grateful for the free information in science related in day to day input.

[@visuallyeducated]

Wow this puts so many things life related into clarity and perspective. Life changing isn't a phrase I use lightly, but your podcasts are just that. Just incredible. I utilise a lot of this in y work as an NLP hypnotherapist and coach

[@miaoFoodNow]

Hi Andrew. Incredible podcast episodes lately. Thank you a lot. Haven't watched this one yet. Since you always encourage us to let you know the topics we would like to see you cover, all I can do is tell you what I struggle with at the moment: - Procrastination - Overthinking - Decision making - Decision fatigue - Sudden Crashes (Mental / Neural Shutdown) I don't know if there is a science behind them, but if there is it would be awesome to hear it from you.

[@Ricin311]

The information you give in your podcast is invaluable. Thank you Dr. Huberman and keep up the good work!!!!!!

[@butterflymethod8430]

Your discussion around space-time bridging was fantastic... For years I have been talking to people about this concept of time awareness and how important it is to train this internally. I have searched high and low trying to find something concrete to help people practice this concept and low and behold you detail this very well in the space-time bridging discussion. This is such a vital component of motivation and goal setting... Thanks so much for validating and providing a tool that makes this more digestable. BOOM... 💣💣

[@BGo0D]

This is what the internet is for! Absolutely life-changing information, thanks for all the work you put into these.

[@precious5605]

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[@Elizabethgreen779]

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[@c.k2778]

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[@c.k2778]

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[@sarahfletcher01]

Every wealth management firm has its own set of operations and specialties. These cover a vast range of topics, including long-term planning, estate planning, strategic tax planning, retirement, and insurance planning which will give you the ability to select the best suited to your needs.

[@husknation983]

One of the better bot infesting comment marketing dialects I’ve seen in awhile. This one was worked on very well hahaha. I still love to see the contact information towards the end and say to myself, wow this repetitive comment thread did end up being a shill for some sort of fund/money manager 😂

[@zakariaesadiki970]

Dear Andrew Hberman, Thank you sir for this insightful episode on goal setting and pursuit! I found the neuroscience behind it fascinating, and the practical tools you provided are incredibly helpful. so to achieve goals we need to : 1.Set moderate goals 2.Plan concretly 3.Foreshadow failure In fact Space-Time Bridging is useful for Goal setting,goal assessment and goal pursuit it helps to balance and expand awareness, allowing for a more flexible and dynamic engagement with the world.

[@cxa011500]

Incredibly informative. Definitely want to try the space-time bridging. (2/26/23)

[@matthewgreen1504]

Hi Andrew, would love to see you cover the effects of video games on the brain, especially in growing children. There seems to be many opposing views on how good/bad gaming can be and would love the input of someone who specialises in both neurology and vision.

[@memastarful]

Great topic idea. Glad you brought it up.

[@itmomotitimo]

Yes!

[@user-ib9ky2jo9h]

Excellent idea

[@sebc3546]

Him talking about focusing on one point really made me think about counter-strike as you spend lots of time focusing on a single point and making sure to not blink once because if you blink you might miss the opponent

[@_negentropy_]

yes please!

[@NANA-gy7yx]

Better than reading a book 🤯

[@karlkobler218]

No joke!!!

[@vikyathm6785]

Noooo waysss.... a book is worth atleast 20 of these videos but huberman podcast videos are the best on video sector of the market

[@NANA-gy7yx]

@@vikyathm6785 Name a book that is worth 20 videos like this on this subject.

[@vikyathm6785]

1) laws of human nature by Robert Greene 2) 48 laws of power 3) 33 strategies on war Each of these books take like 20 to 30 hours to finish... and each hour is as knowledgeable as these videos

[@vikyathm6785]

@@NANA-gy7yx on this subject specifically.... I'm guessing like self improvement by understanding the mechanisms and yourself and then learning tools on the subject ? Why don't you read "laws of human nature" by Robert Greene and get back with me

[@bio_vet]

Best decision I made: start the new year listening to this podcast. Thanks for all the knowledge shared!

[@Spychu1993]

I am officially addicted to Andrew's podcast

[@disha2932]

Hi I just wanna say I love this podcast. Have a great day everyone.

[@shubhreetlalli8671]

This podcast helps me kickstart my week!

[@perfectlyimperfect123]

Thank you for all you do. We need more people like you to help us grow as a species, starting at the individual level.

[@naradmaharaj4596]

This was a great podcast. I love how it stuck to the science and linked the typical sayings to their scientific root

[@passionatechaserstudy745]

I'm so proud of myself Seeing how far i have come I changed for good & continuously improving every day I can do it 🤗😭 no matter what my circumstances are I will

[@rprensky]

Brilliant stuff, as usual. I have an alternate name for space-time bridging - I suggest calling it Focus Shift Training. I work with students who have learning disabilities and ADHD, which severely limits their executive functioning ability. Most of my work with students is around supporting them to effectively shift their focus from things that are distracting to activities which are productive. I can imagine using Focus Shift Training to make the process of building new habits more explicit and productive. Very inspiring stuff! On a more personal level, I'm an improvisational dancer, and I very much enjoyed trying Focus Shift training (space-time bridging) as a movement exercise, as follows: 1) Put on some music and move with your eyes closed (full interoception) for three breaths. 2) Open your eyes and focus on a part of your body as you continue moving. 3) Shift your focus to an object 5-15 feet away and continue to move/dance (this is your audience / full exteroception). 4) Choose a move or skill that requires intense focus and practice that skill until you notice incremental improvement. 5) Move into wide-open visual awareness, with movements that are wide, sweeping, and expansive. 6) Gradually slow your movements and return to step 1. Wow, I was very impressed with the results when I tried this as an improvisational dance exercise. It's an excellent format for moving towards a movement or fitness goal. I will be using it daily in the future. By the way, all of this aligns quite nicely with James Clear's book, Atomic Habits. Check it out if you haven't already.

[@evereverse]

I am an art student who has no medical education history at all ,I ve just found myself being quite interested about it. I have been watching every episode since the beginning and I had absolutely no troubles keeping up or processing the knowledge efficiently. It is a beautiful and inspiring thing what you do , and even above all the informative tools and datas ,it also effected my daily perception on life tremendously. Thank your for all your efforts and works Dr. Huberman.

[@brendapolar8506]

Thank you Andrew for this amazing talk. I’m only 31 minutes into it - but this t exactly what I was needing! Thank you to you and your team for all your amazing scientific work and efforts! I am literally becoming a more focused and better human being because of your work.👍❤️

[@hyperduality2838]

Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!

[@henrikvikander4481]

Thanks for another interesting episode! I'm very grateful for your generosity :) Might I also make a suggestion on a future topic? I have listened to almost all of your interviews and lectures on stress that are available online, and wonder If you could elaborate a bit more on the science of long-term chronic stress that has lasted for years and years. For example in your interview with Mikhaila Peterson you briefly mentioned that the goal is resetting the nervous system through neuroplasticity, but I wish you would’ve elaborated more on it. I’m keen to know the science behind recovery and what the protocols are to achieve this (apart from the basics). So to be clear: an episode on the science of how to “reset” and heal a destabilized and dysregulated nervous system. I believe an episode dedicated to this would help a lot of folks out there that are dealing with severe drug withdrawal or burnout. Thanks again!

[@pudbass]

Huberman episode # 33 with ANNA, WILL help, sound is a bit annoying but info is right on!

[@eduardor3712]

You're the best man on the internet. Nowadays going to the Doctor is a regurgitation session passed onto them with zero critical thinking

[@Lechuza_Chicana]

I love you . I can't thank you enough . I can't function if I don't know how things work , and you describe them perfectly . Now I can finally move on with my life 🎉

[@OksanaRepetskaya]

First the Like, then the listen. Since every podcast is amazing and most useful! Thank you very much, Andrew 💞 🤗

[@h.e.147]

When i ran into Andrew’s channel and started listening to his informative podcasts, i got deep knowledge of how my brain functions, and started to relate how and why i take my day-to-day decisions the way i do right now. I would claim his advice is life changing for who seeks personal growth. Keep the good work Huberman!

[@sheryl2863]

Dr. Huberman for president! Thanks for sharing your wealth of knowledge