January 17, 2022 • 1hr 48min

The Science of Setting & Achieving Goals

Huberman Lab

In this episode, Dr. Andrew Huberman discusses the neuroscience of setting, assessing, and pursuing goals. He explains the key neural circuits and neurotransmitters involved, particularly dopamine, and how to leverage an understanding of the brain to improve goal achievement. Huberman covers both the psychology and neurobiology of goals, synthesizing research to provide science-based tools anyone can apply.

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Key Takeaways

Goal setting and pursuit involves one main neural circuit with four key brain areas: amygdala, basal ganglia, prefrontal cortex, and orbitofrontal cortex
Dopamine is the key neurotransmitter involved in goal motivation and assessment of progress
Visualizing failure is more effective than visualizing success for ongoing goal pursuit
Set moderately challenging goals - not too easy or too difficult
Use focused visual attention on a goal point to improve performance and motivation
Limit yourself to 1-2 major goals per year to avoid distraction
Assess progress and reward yourself weekly to leverage dopamine reward circuits
Use "space-time bridging" visual exercises to improve goal setting and pursuit abilities

Introduction

In this episode, Dr. Andrew Huberman discusses the neuroscience of setting, assessing, and pursuing goals. He explains the key neural circuits and neurotransmitters involved, particularly dopamine, and how to leverage an understanding of the brain to improve goal achievement. Huberman covers both the psychology and neurobiology of goals, synthesizing research to provide science-based tools anyone can apply.

Topics Discussed

The Neural Circuits of Goal Setting and Pursuit (13:55)

Huberman explains that there is one main neural circuit involved in all goal-related behaviors, regardless of the specific goal. This circuit involves four key brain areas:

Amygdala - involved in fear, anxiety, and avoidance
Basal ganglia - controls action initiation and inhibition
Lateral prefrontal cortex - handles planning and thinking across timescales
Orbitofrontal cortex - compares current emotional state to anticipated future states

This circuit is responsible for two main functions in goal pursuit:

Assessing the value of potential goals
Determining which actions to take or avoid in pursuit of goals

The key neurotransmitter involved in this circuit is dopamine, which acts as the "common currency" for assessing progress and value related to goals.

Peripersonal vs. Extrapersonal Space (30:29)

Huberman introduces an important distinction between:

Peripersonal space - the immediate area within and just outside your body
Extrapersonal space - everything beyond your immediate reach

This distinction is important because different neurotransmitters and mental states are associated with focusing on peripersonal vs. extrapersonal space. Focusing on extrapersonal space engages dopamine and goal-oriented thinking.

Using Visual Focus to Improve Performance (35:39)

Research shows that focusing visual attention on a specific point or goal line can significantly improve physical and mental performance. In one study, participants who visually focused on a goal line while exercising:

Reached the goal 23% faster
Perceived 17% less effort

This effect is due to visual focus increasing systolic blood pressure and activating motivational circuits in the brain. Huberman recommends using 30-60 seconds of focused visual attention before starting goal-related work to improve performance.

Visualization of Goals and Failure (54:40)

Contrary to popular advice, research shows that:

Visualizing achieving your goals is only helpful at the very beginning of goal pursuit
Visualizing potential failures and obstacles is much more effective for ongoing motivation

Visualizing failure engages the amygdala and increases systolic blood pressure, putting the brain and body into a state of readiness for action. Huberman recommends regularly visualizing potential failures and their consequences to stay motivated.

Setting Appropriate Goal Difficulty (1:07:26)

Research shows that setting moderately difficult goals leads to the best outcomes:

Easy goals don't sufficiently engage motivational systems
Extremely difficult goals can be demotivating
Moderately challenging goals optimally increase systolic blood pressure and motivation

Huberman recommends setting goals that feel challenging but potentially achievable with significant effort.

Limiting Goal Distraction (1:13:05)

Trying to pursue too many goals simultaneously can be counterproductive. Huberman recommends:

Focusing on 1-2 major goals per year
Being very specific about goal-related action steps
Assessing progress weekly

The Role of Dopamine in Goal Pursuit (1:19:57)

Dopamine is the key neurotransmitter involved in motivation and goal-directed behavior. Huberman explains several important aspects of how dopamine functions:

Reward prediction error - dopamine release is highest for unexpected positive outcomes
Anticipation - dopamine increases in anticipation of expected rewards
Disappointment - dopamine drops below baseline when expected rewards don't occur

To leverage the dopamine system for goal achievement:

Set regular milestones and self-imposed rewards
Assess progress and reward yourself weekly
Allow for some unexpected rewards along the way

How Dopamine Influences Vision (1:34:26)

Huberman explains the bidirectional relationship between dopamine and visual attention:

Focusing visual attention on goals increases dopamine
Increased dopamine improves ability to focus visual attention

This creates a positive feedback loop that can be leveraged to improve goal pursuit. Huberman recommends using behavioral tools to engage this system before considering supplements or other interventions.

Space-Time Bridging Technique (1:39:50)

Huberman introduces a technique he calls "space-time bridging" to improve goal-setting and pursuit abilities:

Close eyes and focus internally for 3 breaths
Open eyes and focus on hand for 3 breaths (90% internal focus, 10% external)
Focus on point 5-15 feet away for 3 breaths (10% internal, 90% external)
Focus on distant horizon for 3 breaths (100% external focus)
Expand visual field as wide as possible for 3 breaths
Return to internal focus and repeat 2-3 times

This exercise trains the ability to shift focus between internal and external, as well as near and far time horizons. Huberman suggests practicing this daily to improve goal-related abilities.

Conclusion

Understanding the neuroscience of goal pursuit can significantly improve our ability to set and achieve meaningful goals. Key takeaways include:

Leverage visual focus to engage motivational systems
Visualize potential failures rather than successes
Set moderately challenging goals and limit distractions
Use consistent self-imposed rewards to engage dopamine circuits
Practice shifting focus between internal/external and near/far to improve goal-related abilities

By applying these science-based tools, we can more effectively pursue goals in any area of life, whether related to fitness, academics, relationships, or career ambitions.