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

Summary

In this episode of The Huberman Lab Podcast, Andrew Huberman discusses the neuroscience of goal setting and achievement. He explains that the process of goal-seeking involves a common set of neural circuits, including the amygdala, basal ganglia, and cortex. The amygdala is involved in fear and anxiety, which can motivate goal-directed behavior. The basal ganglia has go and no-go circuits that initiate or prevent action, and the cortex, specifically the lateral prefrontal cortex and orbitofrontal cortex, helps us plan and pursue our goals. Huberman emphasizes the importance of making errors when trying to learn something new, as it cues up particular brain areas to be more alert, leading to a higher probability of learning the new skill. He also discusses a recent paper that shows the optimal difficulty level when trying to learn something new is making errors about 15% of the time.

The podcast also discusses the importance of taking vitamins, minerals, and probiotics to support a healthy gut microbiome and gut-brain axis. Athletic Greens is recommended as a supplement that provides all of these essential nutrients. The episode also features a sponsorship by ROKA, which offers high-quality eyeglasses and sunglasses designed with the science of the visual system in mind.

The decision-making process that leads to achieving goals involves four neural circuits: the amygdala, basal ganglia, lateral prefrontal cortex, and orbitofrontal cortex. These circuits are involved in assessing the value of a goal and determining which actions to take based on that assessment. The neuromodulator dopamine is the common currency by which progress toward a goal is assessed. The psychology of goal setting involves identifying specific, significant, concrete, action-oriented, inspirational, time-bound, and measurable goals. The process of achieving goals involves assessing progress and executing actions.

The podcast also discusses the concept of peripersonal space and extra personal space, and how they are governed by different neurochemicals. The ability to toggle between these two spaces is important for goal setting and achieving. Multitasking can be useful in generating adrenaline, but visual focus and contracting the visual window can increase clarity of goal seeking and the likelihood of achieving goals.

Focusing visual attention on a particular point can enhance the effectiveness of pursuing goals. This is because it increases systolic blood pressure, which creates a body-wide and brain-wide increase in fuel utilization, oxygen availability, and willingness to move forward as a coherent system. The podcast provides a protocol for applying this tool to any type of goal pursuit, including immediate and intermediate goals, long-term goals, and visualization.

In conclusion, the podcast discusses the best ways to pursue and achieve goals. It is recommended to set goals that are moderately hard to hard, but not too easy or too hard, and to foreshadow failure to motivate oneself. The amygdala plays a crucial role in goal setting and pursuit, and it is important to consider the biological and autonomic responses to goal setting. The podcast also emphasizes the importance of deep sleep for cognitive and mental functioning. The context suggests that setting specific time blocks for goals rather than specific times is more effective. Additionally, the podcast mentions three areas of scientific study related to goal pursuit, assessment, and achievement.