In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Goal Setting Toolkit

Sponsors: LMNT & Waking Up

Biology of Goal Setting & Pursuit

Tool 1: Choose a Priority Goal

Tool 2: Pursue Lofty Goals

Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing

Tool 4: Visual Reminder Myth; “Post-It Fallacy”

Tool 5: Accountability Myth, “Don’t Tell the World” Rule

Intrinsic Motivation & Goal Achievement

Sponsor: AG1

Tool 6: Measurable Goal; Quarterly Cycle

Tool 7: Quantifiable Goals; Book Writing

Tool 8: Visualization of End; Motivation & Negative Thinking

Sponsor: InsideTracker

Tool 9: Visual Target/Finish Line Training & Perceived Effort

Tool 10: Distance from Phone

Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards

Tool 12: “Middle Problem”; Time Chunking

Tool 13: Circadian Rhythm & Attention

Tool 14: Protocol Flexibility, Subjective Feelings