Some notes on how to set and achieve goals by Andrew Huberman.

• define goals
  • Specificity and measurability are key components of successful goal setting
    • Include specific actions with verbs
    • Specify amount of time per session, how frequent
  • have metrics for quantifiable goals, have process and specific actions for non quantifiable ones
  • writing down goals on paper engages neural circuitry effectively
  • set one priority goal instead of multiple
  • choose a goal that feels slightly out of reach to recruit necessary neural circuits associated with arousal
• Pursuing
  • Update visual reminders daily to reinforce goals, our visual system adapts to regular stimuli
  • keep your goals private (diminishing returns) or share them with people who doubt you (for added motivation)
  • Focus on a 12-week cycle/quarterly for pursuing goals
    • quantify number of hours per week and day for goal
    • choose specific days of week
• Visualization of End
  • When highly motivated, spend 1 minute visualizing positive outcome is helpful
  • If unmotivated, spend 1 minute visualizing failure and how it will feel
  • Ask yourself about motivation level each day before starting work. Quantify on a scale if desired
• Visual focus
  • Narrowing visual attention on a specific target increases alertness and arousal.
    • recruits neurochemicals that increase focus, motivation, and perceived effort
    • maintain focus on target for at least 30 secs, up to 90.
• To maintain motivation
  • take short breaks every 20 min or on the hour
  • engage in panoramic vision by looking at horizon or corners of rooms help relax tired eyes and improve focus
  • breathing properly and staying visually focused
  • random intermittent reinforcement (i.e. in casinos), rewarding oneself randomly for completing milestones, enhances motivation
• Dopamine <-> motivation
  • dopamine is molecule of motivation
  • rewarding oneself after each milestone diminishes reward potency
  • Viewing accomplishment as the only reward undermines success probability
  • You need to randomly reward yourself
• middle problem
  • motivation decrease during middle phase of goal pursuit
  • break middle section into smaller chunks
  • use tools like visual target to increase focus
• Motivation throughout the day (circadian rhythm)
  • Most people experience their highest level of attention and motivation 30 minutes, 3 hours, and 11 hours after waking up.
  • time block and engage in goal pursuit and don't worry about specific timings