The Science of Setting u0026 Achieving Goals | Huberman Lab Podcast #55

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Title	:	The Science of Setting u0026 Achieving Goals \| Huberman Lab Podcast #55
Lasting	:	1.54.23
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I'm 32 years OldbrDiagnosed Paranoid Schizophrenic at the Age of 17brMy Masonic Family Didn't know how to deal with my mental IllnessBecame homeless Completely Afraid of Everything brI'm UnemployedbrI become Angry for Now reasonbrI cry for no reasonbrI have no EnergybrI feel I cant eat because food is designed to Kill usbrI cant afford to Eat Healthy foodsbrI have no GoalsbrNo aimbrWHAT DO I DO?brI feel all thats left to do to feel better is not wake up that's where I'm at
Comment from : Yelbori Skogen

Thanks Hube
Comment from : tanner

If you are trying to free yourself from addiction and it seems harder than you expected, you are not alone People don’t quit doing something because they ‘want’ to quit They only quit once their mind is ready to quit If you would like to start making your mind ready, I can show you the path Stay strong and keep your chin up
Comment from : The 533 Routine - Addiction Freedom

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!
Comment from : John Thomas Kooz Kuczmarski

REALY LOVELY
Comment from : Salahaddiinalayyuub Attikritii

Urr
Comment from : sascha moerman

I love this podcast With respect to visualization and achieving goals, it's quite a surprise to me that fear would be a good motivator for reaching long term goals instead of a vision of the positive results Learning every day
Comment from : Una Nielson

I can't listen to this video The mic is too close It traumatises my ears
Comment from : Matthew Clarke

Sir 🥺🥺🥺🥺🥺🥺🥺🥺 brThank u sooo much
Comment from : Shruti

Dammit, we are not animals, we have soul !!!!!
Comment from : Biblos Alifia

This podcast is like having the instructions manual for life
Comment from : JESSE XING

you are one of my favorite people in the worldthank you so much for doing this for usI cannot even imagine how you have time for everything it seems like you do! I feel like a slug when I might go from my bed to my home office in the morning (add coffeelol) and THAT'S IT! You are an inspiration as a human, and your additional efforts to share your knowledge, which is VAST, with all of usI can't say enough Thank You
Comment from : FreeGlee

ডিপ্রেশন এর মাত্রা ধৈর্যকে অতিক্রম করেছে।না আছে টাকা,না আছে চাকরি,না আছে হাসবেন্ড আর না আছে সুস্থ পরিস্থিতি।না আছে এমন একটা মানুষ যে সান্তনা দিয়ে বলবে সব ঠিক হয়ে যাবে কেদো না।।আমি আর পারছি না।।বার বার আল্লাহ কে বলি হয় জীবন টাকে সুস্থ করে দাও নয়ত নিয়ে যাও।।আমার শক্তি যে শেষ।
Comment from : keya moni

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

Thank you very much!
Comment from : АМ Мастерская

Great video @huber🎉❤
Comment from : 𝗦𝗔𝗧𝗜𝗦𝗛 𝗕𝗨𝗗𝗜

So I know the visual internal to close external, to further, to large (horizon) and back again helps the brain learn these skills But does it also help to imagine your goals on this timeline too?
Comment from : C

1:39:57 *meshes in the subtitle brGreat episode
Comment from : Enigma

1:40:00 *meshes in the subtitle brGreat episode
Comment from : Enigma

I love this podcast but I have to comment! Bees don’t go out and collect honey! (I’m a beekeeper:)
Comment from : Jack Maps

Can you please talk to us about psychosis, dopamine and healing?
Comment from : Dr M Rhiannon Hutton, DC, MAOM, LAc

Hallo What is the best way to apply failure visualisations to sport? Little strange to hearbrYou want win championship and you try apply images how you lose it? Consequences of losing? I don't really get itbrThank you brYana
Comment from : Yana Timina

from my experience : just for example you have to make 30 burpees(or push up ,or pull ups) ,or 20 ,something that is a little of bit beyond your physical limits If you just start doing , you might not finish , but if you do it mentally first, one by one, you will do it in real life 120 And that technic works everywhere
Comment from : Vadim D

Seems really hard to setup up the 85/15 rule If trying to learn a language, how can you possibly set that up for yourself?
Comment from : Andrés Collinucci

Fantastic 🙏
Comment from : Renuka Shinde

I wonder how i can implement these informations to sudying?😅
Comment from : Zyler

Thank you
Comment from : shree divya

That doughnut confession was so heartfelt 😢
Comment from : Oren Avinoam

I stopped watching when you started to advertise products Your credibility started to shrink You got 36m subscribers, you shouldn't need to endorse products like that That's just greed
Comment from : Matril Hamilton

Listen again! Respectfully, just a quick, unsolicited suggestion to my huberman-fan friends who see this comment: brbrThis episode is not like the others, when i listened to it a second and third and fourth time I kept catching stuff that I misunderstood the first time brbrThat's true of all his podcasts, but this one really is so different I listened to it four times before I really caught the reason for his emphasis of the similarity between our motivation and that of other animals, and the peri personal space brbrI think it's not even good enough, for me, to listen several times I'm going to set a reminder and listen to this episode again each week, and give myself a whole week to try again and see if I can apply everything brbrAll the other episodes/protocols will help me more if I get really good at setting goals so that I can actually Implement them! brbrThis is definitely one of my favorite episodes, and I almost missed it because I got it mixed up with an episode about something similar like motivation, maybebrbr(Thanks dr huberman)
Comment from : NewIdealism

אם נניח המטרה כן מגיעה מאיתנו נשיג אותה אנחנו נהיה יותר בריאיםbrאם זה לא מגיע מאיתנו זה פוגע בנוbrbrעכשיו אנחנו יכולים לתגמל את עצמנו באופן שבועי / יומיbrלתגמל את עצמנו בזה שאנחנו בודקים עם אנחנו בדרך הנכונה ביחס למה שהצבנו השבועbrנניח לתגמל בסוף יום עם משהוbrולתגמל את עצמנו בגדול בשבועbrbrולבדוק אם עמדנו ביעדים שלנו בשביל להשיג את המטרות שלנו בשביל להשיג את המטרה שלנוbrbrולהגיד לעצמך כל יום ואחד בשבועbrשאתה באמת בדרך הנכונה, שאתה מצליח ותסמן את המשימות הללו שאתה צריך לעשות כל יוםbrbr1:42:18brתסתכל לתוך עצמך - ואל תסתכל לבחוץbrל3 נשימות עמוקbrותסתכל אחרי זה על הידbrותנשום ל3 נשיקות עמוקbrותסתכל קצת לבחוץ brושלוש נשימות עמוקותbrותסתכל הכי רחוק שאתה יכול לבחוץbrואחרי זה תיקח שלוש נשימותbrתסתכל הכי רחוק שאתה יכול לשניהםbrואחרי זה תיקח נשימותbrולבסוף תחזור לתוך עצמךbrואחרי זה תיקח נשימות
Comment from : WeTalkSports

17:11 -brכשאנחנו מציבים לנו מטרה יש לנו תפקודים מוחיים אשר מפעילים אותנו להתרחק/לעשות את הפעולהbr18:00 - brיש לנו איזורים במוח כמו האימיגדולה אשר קשורים לפחד וחרדה ולא לעשות קשורים לחיבורים שלנו במוח ללעשות מטרותbrbrבאוונטואל סטראיידה יש את הביזל גנגליה יש שתי חיבורים שקשורים למטרות - אחד של עשייה והשני לא של עשייהbrbrולאטרל קורטקס שזה בעצם השכבה החיצונית של המוח יש את העניין של התכנון ודברים שנעשה בעתיד ויש את באורבטול פרנטל קורטקס זה קשור לחיבור הרגשי שלנו ביחס לאיפה שאנחנו עכשיו לאיפה שאנחנו רוצים להיותbrbr22:00brbrבחיבורים במוח יש שתי תהליכים עיקריים שעובדים על הערך של המטרה והמידע על המידע האם זה שווה את זהbrbrוהאם לעשות אותה ביחס למידע שיש שלנו והערך של המטרה או לאbrbrדופמין מודד לנו את ההתפתחות/התקדמותbr28:00brGoal serting - Achieveablebr לבדוק שאתה בדרך - Believeablebr Goal execution - Commitmentbrbrלחשוב על הסוף, אבל אתה צריך לחלק את הסוף לכמה שלבים בשביל להגיע לשםbr33:00brהבנת האם אתה מחובר למטרה/התקדמת היום תתבטא במרחב האישי שלךbrובשביל להתקדם למטרה אתה צריך לבדוק את המטרהbrbrוצריך לשחק בין המרחב האישי שלך של ההרגשה של האם התקדמתי או לא התקדמתי (האם אני בדרך הנכונה) ביחס למטרה שהצבת לעצמךbr37:00brהמוח שלנו יכול להתרכז כל משימה רק שלוש דקות לפני שאנחנו מחליפים פוקוס על משהו אחרוbrמולטי טסקינג מפקס אותו לפני פעולה עמוקה וזה יותר טוב זה משחרר אנדרנלין וזה טוב להתרכזותbrאבל כשאתה עושה משהו ספציפי - אל תעשה מולטי טסקינג, ויזואלי אם אתה מתחדד על משהו אחר זה יעזור לך להשיג את המטרה שלךbr42:10 -brאתה צריך להזכיר לעצמך את המטרה פיזית שתראה את זה, כי בסוף זה יעשה את זה יותר מהר עם פחות מאמץbr48:00brאנחנו צריכים לראות את המטרה ובכך להרגיש שאנחנו רוצים לעשות את המטרה שזה קורה כאשר אתה רואה את המטרהbrbrאני רואה את זה חושב את זה, רוצה את זהbr53:00brבשביל להתרכז במטרה תתרכז במשהו חיצוני - איפה שאתה רוצה לעשות מטרה מרוכזתbr55:30brככל שהמטרה רחוקה מאיתנו ככה היא פחות נותנת לנו מוטיבציה לאותו רגע ביחס למטרה הקרובהbr57:30brהוישואל של לראות את עצמנו בעתיד הולך ויתן לך יותר מוטיבציה לעשות את מה שאתה רוצה לעשות (וישואליזציה כן עובדת?)brbr1:01:20brמה אני חשבתי שהוא טוב וישואליזציהbrכל יום לדעתי לדמיין אותך לשיג את המטרה הקטנה מתוך המטרה הגדולהbrbrאנדרו אמר שאדם יכול להשיג את המטרה שלו יותר כאשר מדמיין את מה יקרה אם אני לא אעשה לעצמי את מה שאמור להיותbrפי 2 יותר גדילה, האימיגדליה מתעסקת בפחד וחרדה וזה למה זה הגיוניbrולרשום את זה בצורה ברורה brbrכמו שאני עשיתי מלא כאשר פחדתי שלא אספיק לעשות פודקאסטים בתקופת הצבאbrצריך להבין מאיזה רוע להימנעbr1:09:00brהמטרה שלך לא צריכה להיות קשה מדי או קלה מדי, אתה צריך שהיא תהיה הגיונית אך כזאת שאתה צריך להתאמץ בשביל להשיג אותהbrמטרות ריאליות אך מאתגרות זה מה שצריך, מטרה שהיא יותר מדי הרפתקנית האומנם היא מעניינת אך היא תגרום לך לא לעשות את זה בסוףbrהגוף שלהם לא היה מוכן לעשות את זהbrכי הגוף לא מרגיש שאתה באמת יכול לעשות את זהbr1:17:00brDon’t have too many goalsbrYour attention can driftbr1:16:30 -brתעשה מעשים ברורים של מה אתה צריך עשות בשביל להשיג את המטרה שלך תעשה ריברס אינגנרינג של המעשים שלך למען המטרות שלך ותעדכן את זה כל שבועbr1:21:00brדופמין הוא הורמון המוטיבציה והאם יורד לך הדופמין זה מונע ממך מלעשות דבריםbr1:27:00
Comment from : WeTalkSports

36:27: to visualize
Comment from : An Vo

I can't believe i just listened to the whole podcast in one go , 😮, i had to rewind multiple times as i lost focus multiple times anyway thanks man i will try to implement those suggestions
Comment from : Rifat Hossain

Great video 1:05:20 This is a disappointing finding and I'm not sure about implementing this When I try to use fear (of negative consequences) as my primary motivator I find it only works in the short termbrAlso if you frame your goals in a negative way doesn't that lead to chronic stress further down the road and prime you to excessively worry?brWhen I'm stressed I also find I am much worse at problem solving Problem solving is also essential to achieving many complex goals
Comment from : Kath Borup

We need to buy biscuits that contain dopamine There is a beauty product called Dopamine 💋lipstick 💄
Comment from : Shashi prakash tripathi

Urging to have an episode on how to spend quality and quantity time with kids 2 to 7 years to increase their cognitive and personality development Thanks
Comment from : Tayyaba Yaseen

1:08:00
Comment from : khang

I am fall in love with you sir brLove from INDIA 🇮🇳🇮🇳
Comment from : VIKAS DUBE GHAZIPUR VALA

Hi Andrew I'm taking 2 undergrad neuroscience classes and learning the terminology, so you don't have to say in your video that "you don't have to know the names or the terms" I'm saying please expect that your audience has some knowledge base If not, we'll read the textbooks No worries I'm literally treating your podcasts as my lectures Please throw terminology and complex mechanisms at us I also love acronyms like NT, DA, ACh, NA, SNS, PSNS, CNS, and PNS They are my best friends for essay questions in closed-book exams
Comment from : Language Lollipop

The idea was to overcome this disaster any inputs will be highly appreciated
Comment from : ddvantandar

3:30brbr23:09brbr23:56brbr28:13brbr33:00brbr33:33 - we evaluate how we feel about a particular goal in the peripersonal spacebrbr37:58brbr38:49brbr40:33brbr43:58brbr51:06brbr51:29 - what the literature says about visualization, immediate and intermediate and long term goals and how to best achieve those
Comment from : EonRyan

I’m mind blown each time I rewatch a podcast of yours
Comment from : Sherlin

KK
Comment from : Gg Odiod

for my life till now, I have always been fixated on what if I fail I have been a hard working person Totally relate to what you say But, whenever I have failed in my life I have thought "Oh I didn't want it enough cause I haven't been dreaming about it, thinking about it enough maybe I am not able to 'manifest' my goals" Turns out I was doing fine and i shouldn't change atleast this aspect about myself
Comment from : aakansha agarwal

Your are one of the best preacher out there about neuroscience 🔮
Comment from : yoursmayur

Amazing how true this is Absolutely one of your most relevant podcasts
Comment from : Stacey Longo

Indian attendance here
Comment from : Rajpoot crux

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
Comment from : visuallyeducated

How to stop cure anxiety chest pains make a video on this asap please
Comment from : Prince Royc

I have a question- If we are supposed to foreshadow failure, which is supposedly supposed to double our outcome of achieving the goal, doesn't that put us in a constant state of worry? How do we enjoy the task?
Comment from : aryavirkumar

I was recommended to add as much salt as I want (mineral salt) to my water I drink throughout the day from a salt mine as close to where I live as possible like Himalayan pink salt but local because your body craves minerals in the area you live and it’s made my health so so much better… and it’s allot of salt like allot
Comment from : Sharkdog paratrooper

Hi, I really enjoy the podcast, and the YouTube channel and I’ve watched many videos In this video, Andrew speaks about focusing on the negative outcome if you do not reach your goal He states this will affect the amygdala to help keep you on track towards your goal I am confused as I always heard you want to have laser focus on the positive in achieving a goal and not focus on the negative outcomesbrbrSuch as Tony Robbins says often, where focus goes, energy flows, or the analogy feed the good wolf not the bad wolf Are these sayings wrong?
Comment from : John Ferraro

Um,I’m honestly trying not to be that guy but I’m interested in curing a hangover? (I can’t drink anymore unable to swallow due to my SEVERE TRAUMATIC BRAIN INJURY Yup severe…if I don’t want to survive I would be dead easily
Comment from : Daniel Hampton

50:20
Comment from : System

Them adverts! Make me wanna unsubscribe
Comment from : THEREISNOPLANB

I think Gabriele Oettingen at NYU would be a great guest for goal related information
Comment from : The Ricording

32:45
Comment from : Cactus Slunk

24:35 (psychology) , 40:00br52:50 (framework) 1:00:15 (visualisation) 1:07:26 (easy goal vs difficult)
Comment from : Shivam

good luck to everyone reading this with their goals 🌟
Comment from : bhaxby

Thank you so much Dr Huberman for this extensive review of literature and studies around goal setting, pursuit, assessment and achievement, as well as the generous sharing I have been learning so much and hopefully using what I learned to help my clients as well
Comment from : Aprisa Chrysantina

Your explanation about salt is comfortable to Mr because any minerals and all natural ingredients needs our body the only case is we have to have a healthy blood circulation and Nervous system
Comment from : Mekdes Andarge

Dr huberman I was diagnosed with a left retina macular packer brDo you have any knowledge on alternative medicine approaches in order to reverse this problem and spare surgery?brThanks for your input
Comment from : gabriel gustin

Hi Dr Huberman! What are some of the most effective daily, weekly, or monthly reflection questions you ask yourself to keep yourself on track to reaching your goals?
Comment from : peace peach

Thanks!
Comment from : Dana Sterling

Would seeing an AI generated 30 year older (video)version of yourself teaching others how to be more healthy increase the likelihood of you reaching your health goals in the now? So basically connecting this research from Emily Balcetis to the Learning Pyramid
Comment from : Jeroen

The Visualizing Failure concept is so confusing for me cause it sounds like thinking Negatively is helpful, which is so absurd to me, cause if you think negatively on a routine basis it will sabotage you're self of stem or Self confidence on the long run, so how is that helpful? can someone please extrapolate on what Professor Andrew Said
Comment from : obdurateDude

Wow would love to meet him before I die, he is brillant! Thanks
Comment from : Holly Shepperson

You are awesome at explaining all of this in a way we can all understand, thank you for investung your time in teaching us on how to be better You da man!
Comment from : Alejandro Mercado

❤ outstanding
Comment from : abdolhamed sharef

5:19
Comment from : Omar Sahouri

3:58
Comment from : Omar Sahouri

2:34
Comment from : Omar Sahouri

Hi Dr Huberman - what do you think of OKR (Objective and Key Results Philosophy) versus normal project planning?
Comment from : Jason Goldhirsch

Great video !
Comment from : Blade

May the Universe bless you Dr Huberman
Comment from : Arvhee Guevarra

Andrew, I started studying this episode for my own personal goal-seeking and achieving I actually listen to it first but I realise that all your episodes are lectures that need to be studied (if you really want to learn what is explained) I found these topics extremely interesting I was curious to ask you, how long does it actually take you to film an episode? I'm impressed with your ability to talk to the camera and explain things without pauses or recurring to umms and ahhs Is remarkable your ability to be precise when you're talking I really appreciate it
Comment from : Yugen Surfboards

Can anyone suggest a Huberman episode in which Andrew talks about making big life choices & deciding between various options?brbrFor example, should I live in this or that city, or should I take this or that job brbrOr, if Andrew & this team read this, an episode on big choices & decision making would be very helpful brbrThank you for all you're doing for us 👍
Comment from : Steve 90

I have a question, about that staring at wall practice, can you do meditation as an alternative for that?
Comment from : Ahsan

Epsom salts in the bath are a great way to absorb magnesium
Comment from : Aaron Hoary

You're the best man on the internet Nowadays going to the Doctor is a regurgitation session passed onto them with zero critical thinking
Comment from : Eduardo R

Re adding salt (sponsor advertising) fruits and vegetables have sodium This is more evidence that diets high in fruits and vegetables are the natural diets for humans Our evolutionary ancestors didn’t have to reach for the salt shaker brbrThe fear-mongering of good carbs from the keto/paleo/carni camp is harmful
Comment from : Gina C

Can we get the cliff notes?
Comment from : Pete

he really got passionate when he got to the doughnuts
Comment from : jd32k

For me personaly, this video didnt help I dont think that you should make goals setting this complex The main goes away when you have 1000 things in the head to achieve your goals Maybe someone can explain it, but i think it is to much unnessecary information
Comment from : Mert Karasu

Anyone have a spreadsheet for tool #8 to review our progress? I`d like to track some items but am struggling to include history of work completed vs just current values
Comment from : ali bhangu

Thank you Dr
Comment from : Girmaye Haile

Motivational speakers should stop telling other people about how to make their lives better and start watching videos on Dr Andrew Huberman's YouTube channel :))))
Comment from : anh nguyen

Thank you, Sir This was very helpful ❤
Comment from : Sinnerman

depletion of dopamine doesnt inhibit an ability to experience pleasure but it inhibit the pursue of pleasurebrbrif we anticipate something positive going to happens and it things happen ( beforr getting the reward there is an increasing dopamine ), when experience the dopamine there are less dopamine increasingbrbrwhen it choose to exercise become healthybrwhen it forced to exercise become unhealthy
Comment from : Yoko So