In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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 success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively. 
Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-how-to-set-and-achieve-goals">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
David: <a href="https://davidprotein.com/huberman">https://davidprotein.com/huberman</a>
LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a>
Timestamps
(00:00:00) Goal Setting
(00:00:23) Brain & Goal Pursuit
(00:03:32) Goal Value, Action Steps
(00:05:49) Sponsor: David
(00:07:07) Peripersonal vs Extrapersonal Space
(00:08:34) Tool: Visual Focus & Pursuing Goals
(00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure
(00:15:25) Sponsor: AG1
(00:16:48) Tool: Goal Setting & Difficulty Level
(00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment
(00:23:39) Dopamine & Vision; Importance of Behavioral Tools
(00:25:37) Recap of Tools for Goal Setting & Pursuit
(00:26:49) Sponsor: LMNT
(00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging
(00:35:49) Recap, Key Takeaways
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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