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Essentials: How to Set & Achieve Goals

Overview

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Highlights

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Essentials: How to Set & Achieve Goals

Huberman Lab

2025/12/18
Huberman Lab

Huberman Lab

2025/12/18
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing...

Highlights

This episode delves into the neuroscience behind effective goal setting and pursuit, exploring how brain circuits, visual attention, and neuromodulators like dopamine shape motivation and behavior. By understanding the biological mechanisms underlying goal-directed actions, listeners can apply targeted tools to enhance focus, persistence, and long-term success without relying on vague self-help strategies.
00:29
The orbitofrontal cortex links emotion with goal progress and decision-making.
03:32
Dopamine is the key neuromodulator governing goal-setting and pursuit.
07:08
Goal evaluation happens in peripersonal space, not through willpower.
08:36
Focusing on a goal line reduces perceived effort and accelerates progress
13:06
Visualizing failure can nearly double the probability of reaching a goal.
16:49
Moderate goals nearly double the likelihood of ongoing pursuit
21:57
The biggest dopamine increases occur during positive, unexpected events.
23:39
Behavioral tools engage neuroplasticity more effectively than supplements for enhancing focus and motivation.
34:40
The ability to move between visual stations deliberately maps to the ability to conceive and achieve goals over time.

Chapters

Goal Setting
00:00
Brain & Goal Pursuit
00:23
Goal Value, Action Steps
03:32
Sponsor: David
05:49
Peripersonal vs Extrapersonal Space
07:07
Tool: Visual Focus & Pursuing Goals
08:34
Visualization & Goal Pursuit, Tool: Visualize Failure
13:04
Sponsor: AG1
15:25
Tool: Goal Setting & Difficulty Level
16:48
Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment
18:27
Dopamine & Vision; Importance of Behavioral Tools
23:39
Recap of Tools for Goal Setting & Pursuit
25:37
Sponsor: LMNT
26:49
Goal Pursuit, Time; Tool: Space-Time Bridging
28:21
Recap, Key Takeaways
35:49

Transcript

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and oph...