I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!
- failing 15% of time = optimal for learning - much of goal directed behavior is to avoid things which cause fear - four areas which effect goals - 1. anxiety fear - 2. action and inaction - 3. planning and thinking 4. emotionality (where we sit at emotionality right now and where we think we will be upon accomplishing goal) - two primary components of goals: 1. value information - understanding if something is worth pursuing and which actions to take and 2. which actions not to take given the value of a goal - one neurotransmitter which governs goals, assessment, and setting value of pursuits = dopamine - 3 things for goal pursuit - 1. goal setting 2. assessment 3. goal execution. - tool 1for goal accomplishment - understand difference between peripersonal space (all space within inside of body and immediate environment) and extrapersonal space (everything beyond the confines of your reach / internal and immediate environment) - moving towards any goal means setting thinking towards extrapersonal - human beings have to make evaluations if they are on the right track - multitasking is good but has to be placed at a specific time within goal seeking behavior to be effective - most people can hold attention for about 3 minutes at a time - when we multitask, there is an increase in adrenaline. doing multitasking prior to goal directed behavior is useful because it gets us into action. - don't want to multitask during goal pursuit behavior - visual focus, and contracting visual window to a fine point can increase clarity of goal seeking and chance you will pursue your goals - looking at narrow piece of visual world and forcing self to hold that point increases cognitive ability and focus - when we focus on an external point, we focus on the extrapersonal space. we are placing vision on a point outside external body, thus putting body into goal pursuing mode - looking at a specific visual point decreases perception of effort and increases efficiency - visual focus on one location puts body into state of readiness which promotes pursuit of goal - understand mental frame and attention are always positioned towards peripersonal or extrapersonal space. - keep in mind the goal you want to pursue, then focus vision on one point outside of peripersonal space. hold vision from 30-60 seconds. this puts brain in mode of action. then move into particular actions which lead towards accomplishment of goal - visualization - is it effective? visualization of the end goal is effective in getting the goal process started, however not good for maintaining the goal - over time the visual of the end goal becomes a poor thing to rely on in maintaining the goal - visualizing failure is the optimal way towards accomplishing the goal. thinking about all the ways one could fail en route to said goal - near doubling in probability of reaching a goal if focusing routinely on foreshadowing failure - - thinking about the way things could fail if you did this or that or didn't take this action - option a : think about how great you will feel at end point (good at start) - option b : think about what's gonna happen if you don't do this? (good for maintaining progress) - foreshadowing failure is best way to reach goals. think about how bad its going to be if you fail. how disappointing in yourself you will feel if you don't do it, how negatively it will impact you, how much you will regret not doing it, etc. - the more specific you can get in writing and visualizing how bad its going to be if you don't do it, the greater chance you will attain your goal (note: this made me laugh) - the brain is much better at moving away from fearful things than towards things we want - visualize in a positive away at beginning of goal, then focus on avoiding failure, and be very clear on what those failures would look like and feel like - what kind of goal does it need to be? inspirational and exciting. when people set goals, if goal is too easy it doesn't recruit enough of nervous system to make pursuit of said goal likely. if a goal is too far away/hard, it produces a similar outcome. - when goals are moderate/moderately hard, just out of immediate abilities, or one felt that would take a lot of effort but is in range, then there was near doubling in likelihood of engaging in pursuit of said goal. - limit your options - pursuing too many goals at once can be counterproductive. set 1-3 major goals. - people orientate their attention towards what is in front of us. visual sparseness helps focus on our goals. try and create physical surroundings in alignment with said goals/eliminate distractions. - there needs to be a concrete plan. a specific set of action steps that get right down to what success would look like. - goals need to have extremely specific and detailed information about action steps in pursuit of goal, and we need to constantly be updating those action steps so that have a higher probability of meeting those action steps - how often should one assess progress? weekly is a good starting place for addressing performance. based on performance, update action steps for upcoming week dopamine is the molecule of motivation. - how to optimize dopamine for pursuit of goals? - dopamine - reward prediction error: dopamine released in greatest amount when something happens that is positive and novel. if we anticipate something positive we receive a lesser amount of dopamine in the anticipation than if it was novel. biggest increases in dopamine = positive and unexpected. lesser dopamine = positive expected things happen. predict something good = increase in dopamine, however if predicted thing doesn't occur, there is large drop in dopamine (dissapointment) - being forced to do something is unhealthy - our subjective understanding of why we are doing something is fundamentally important towards accomplishment - pick a interval to assess progress and if you have been making progress, then you reward yourself. the reward is all mental. example: saying "yes I am on the right track" at interval (this provides dopamine) - do this at an interval which you can maintain consistently. daily or weekly. consistency is key - predict and visualize failure, but do not think of ourselves as failing. think and act in a way attune with success and reward yourself from successful actions. - cold showers are good for long lasting dopamine - visual focus increases motivation, readiness, and willingness. when visual focus defuses, we become relaxed and comfortable in personal space, and are less likely to pursue goals - plan concretely. concrete set of actions to follow - focus on particular points to remove distractors and get body ready for forward motion towards goals - "space time bridging" - using visual system to focus on peripersonal space then gradually stepping into extrapersonal space then back into peripersonal - tool for accomplishing goals: go somewhere indoor or outdoor but ideally where you can view a horizon. close your eyes and focus as much as your attention and visual attention on inner landscape. breathing, heartrate. imagine your inner landscape, eliminate perception of outer world. focus on everything within your body. 100% internal. do this for 3 deep breaths. then open your eyes, and focus your visual attention to an area on the surface of your body. try to focus on internal state and a little bit of external. 90% internal 10% external. do this for 3 deep breaths. then focus attention towards 10-15 feet away. 90% external and 10% internal for 3 deep breaths. then move visual attention towards horizon or as far off as you can see. 100% attention towards external location for 3 deep breaths. then try and expand vision and cognition to a much broader sphere. dilate field of view so you can see as much as possible of external surroundings for 3 breaths. then return immediately to internal landscape for 3 breaths and once again entirely focus on internal landscape. repeat this process 2-3 times - this practice teaches us to orientate to different locations in space, therefore different locations in time, which is the fundamental essence of goals thank you dr. hubmerman!!! would love to see a podcast on the law of attraction and how to optimize thought/emotions towards accomplishment of goals god bless!
I wish every single professor in leading labs across the US and the globe had such podcasts. That will be real zero-cost learning and fast propagation of scientific knowledge! Thank you, professor Huberman, for showing the way!
Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!
Andrew, I just wanted to say that your podcast has truly changed my life. I have struggled my whole life with mental health and undiagnosed adhd and a slew of other things. I've felt broken for so long, like I'll never be able to achieve my goals or be successful. Listening to your podcast, learning about neuroscience, understanding how the brain works and learning how to work WITH it and change it... this has given me so much hope for my future. Knowing that I really do have the power to change my life by changing my brain (neuroplasticity is SO exciting!!) is so motivating. It's not an easy journey, but I will reach my true potential if I just stay the course. Thank you for being a true teacher and mentor. You are helping so many people, and we are so grateful.
truly glad that you initiated all of this and produced a summary of the equivalent observation and learning that I have had with Huberman, ; precisely as you stated it all here; we all have such bright promising futures and do not miss out on anything because of huberman' and his work for us like this;
Basic terminology : 1. Amygdala is associated with fear. 2. Goals are directed to escape from financial loss, embarrassment etc. 3. Go and no go circuits which initiates action. Basal ganglia 4. Cortex. Lateral prefrontal for hinking under different time scale and orbital frontal cortex for relating where we are what we want to be. 5. anxiety and fear, emotionality, planning and thinking and action and inaction. What's a goal? 1. Value information. Whether or not something is really important to pursue at this moment. Placing a value. 2. Action. Which actions to take and which actions not to take. 3. A goal should be achievable, believable, rewarding and the person should be committed to it. 4. It has to be a big goal, concrete description, action oriented, inspirational, time bound, realistic. How you act? 1. Peripersonal space : you and your surroundings and consuming those things governed by oxytocin and serotonin. 2. Extrapersonal space : everything beyond your reach at that location. Lead the thinking by dopamine. 3. You need to move back and forth between them. Attention and focus : 1. A person can hold attention for 3 minutes at a time. Doing multitasking releases adrenaline and doing it before the goal oriented task initiates action. 2. Contracting your visual window to a very fine point can increase the clarity of goal seeking and the likelihood. 3. If you see yourself wondering around, focus on a tiny little dot or a line for 60 seconds. 4. Looking at the goal line clearly can decrease the time by 25% and effort by 20% because it makes you alert and ready. 5. You don't only need to think about the goal but should have a desire to act upon. 6. Hence, you like to compete because there is a clear goal, deadline, improvisation, value to it. How to start working? 1. Now hold your attention to a confined area for 30 to 60 seconds. It activates the action mode. 2. Or you can start multitasking around the things you need to do. Foreshadow failure : 1. Visualizing your goal is effective if you do it properly and harmful if you do it incorrectly. 2. Visualizing the larger goal like being the richest person can lead you to action but, you will losse focus in pursuit. And overtime is becomes worthless. 3. The much better way is visualizing failure in all the way they can to double your probability of succeeding. ✅ 4. But don't think that you actually are failing because it is counterproductive. 5. Visualise the negative health outcomes, disappointment and everything bad it can be if you fail. This associates value to your goal. 6. The brain and body is much better than moving away from your fear than it is to get towards the things you want. Goal setting : 1. When the goal is just outside of your immediate reach then your chance of doing it doubles. Set moderate goals. 2. Limit your options and don't get distracted by other goals. ✅ 3. Having a concrete plan of specific action steps makes the goal 100x more achievable. 4. Weekly assessment of your progress is good to improve the quality of work. 5. The biggest increase in dopamine is when you get positive and unanticipated novel reward. Don't predict something good will happen. 6. Our understanding of why we are doing something is fundamentally important for the effects we are going to have. 7. You need to reward yourself by showing that you are accomplishing your weekly goals clearly. 8. Cold shower increase the amount of dopamine in your body by 2.5x Recap : 1. Set goals that are challenging but possible. 2. Plan concretely. 3. Foreshadow failure but don't accept it. 4. Focus on particular visual points. Space time bridging : 1. Close your eyes and focus on your inner landscape like breathing, surface of your skin etc by imagining and eliminate outside elements. 2. Now open your eyes and focus on some areas of the surface of your body like palm for 90% attention internal and 10% external. 3. Now move 90% of your attention to an external object. 4. Then move your 100% attention to a distant horizon. 5. Then broaden your visual focus so that you can see as much as you can. 6. Now focus 100% on your internal landscape again. 7. Repeat the process for 2 to 3 minutes. Once a day to map the time difference. 8. Do it for 3 slow breaths.
This is fabulous! As a middle school literacy teacher of 22 years, I can safely say we have seen so much reconstruction in various areas of society, but education has arguably stayed the same (with the exception of technology). Particularly after the pandemic, we need to help kids understand HOW they learn. I’ve been adding little fun facts to my weekly presentation slides from Dr. Huberman’s podcasts, and the kids love it! They’re eager to try different things. Although their social skills still need quite a bit of support, they very much want to please us and succeed, and we need to continually giving them the opportunity to do so. Thank you for creating this space for those of us who love our teaching jobs! It’s super helpful.
That's super cool! I've shared Dr. Huberman's podcast with my mom, who teaches 4th grade. She uses physiological sighs now and some short NSDR protocols to great effect.
Andrew Hubermann is the gift that is inexhaustible ! I love listening to him daily. Andrew, at 86 I could be your grandmother and you are keeping me physically, emotionally and mentally remarkably fit. This and Dr. David Sinclair - I am covered 🤗
Hard to believe how well Huberman is able to use neuroscience to create tangibility from elements that wouldn't appear possible. Appreciate this work and hope to help people in a similar manner someday.
Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!
@@Edaryion ohh You’re obviously so clever; what I Love about Dr Andrew Huberman too is he’s so real and humble enough to know that he actually touches everyone with knowledge we can all have a grasp of… thank You Dr Andrew Huberman 🫶🏻❤️🙏🏻🙏🏻🙏🏻
For a year now since this podcast started, I have to listen to this on my morning commute to work and it’s still informative and practical. This basically free college diploma material handed to us on TH-cam. Thanks Dr. Huberman, cheers!🧉
Is there a way we can get the trascript of this talk? I generally prefer reading an article or book after I listed to the podcast or audiobook that I really enjoy😇😇😇
Right? Plus the weird political cults we've seen rise over the last few years are impossible to avoid in schools but are absent in Dr. Huberman's episodes/lectures. I don't need to get the eugenicist's jab to learn, I don't need to take out a mortgage to get free information...We need a Huberman University!
What a saint this man, he's doing an incredible service in a time when we need people like him most (western culture at least). Dr. Huberman I am highly appreciative of your impressive work in providing information that most would take out a large loan just to attend. Thank you internet and if you're reading this I wish you well in your journey!
I recently left an abusive relationship that was 4 years long and these videos help me understand myself, cope in healthy ways, and heal. Sharing this information to the extent that you do is helping people in more ways then you probably realize. Thank you🙏🏻
Last 12 minutes of this podcast is an ancient yoga practice called yoga Nidra. Where in we set or mentally repeat our goals(Sankalpa) and look into our inner landscape, then become aware of the immediate surrounding, and keep switching between the two. Thank you so much for this beautiful talk.
@@prudhviraj97 Ya I agree, simply watching, and reading self-help content just gives us a false impression of making progress. It took me a while to realize this. Taking action is the key.
Summary: - Optimal percent to fail is 15% - Foreshadowing failure is more effective than foreshadowing success - Visually focusing on a Goal line improves performance - Make your goals not so easy not difficult - Space-Time bridging - Set and concentrate on major goals
Great idea listing the main points. I've been thinking of starting an online group of people who would do exactly that and give their comments about their experience with each of the main points of one episode or another. I'll add something to this, your list, my experience with the one about making goals challenging but not too challenging: I realized I haven't been calibrating myself correctly. It's like the way rock climbers choose a spot just a little bit higher than themselves and try to get to there, focusing only on getting to there. I'm going to start sending some achievable goals for myself everyday. Up until now, I didn't realize I wasn't high-resolution enough in the goals I set each day. I've been more vague than I need to be, specifically with my daily goals.
Sometimes I'm on TH-cam and I feel bad that I spend so much time on it and then I watch your podcast and I don't feel so bad anymore. Thank you for your contribution, you give a lot to lots of people!
I am an art student who has no medical education history at all ,I ve just found myself being quite interested about it. I have been watching every episode since the beginning and I had absolutely no troubles keeping up or processing the knowledge efficiently. It is a beautiful and inspiring thing what you do , and even above all the informative tools and datas ,it also effected my daily perception on life tremendously. Thank your for all your efforts and works Dr. Huberman.
WOW! I've been the rat who was forced to run on the wheel all my life - until today. I think of ALL the work Dr. Huberman puts into these programs; preparation, presentation with his OH SO effective instruction style and manner, and post-production. Expressing my gratitude does not seem to be enough until I read the comments below. Now I understand his WHY behind his work. Looking forward to making 2022 my best year yet in the company of many others who have also viewed this program.
If I was 16, I would have studied hard and would have done everything to be in your class to learn from you. You are a great teacher. Being an engineer, I’m fascinated to learn more science about my own body, brain, hormones and emotion in your podcast with all the valuable tools to help me in my day to day life. I wish you were my professor. Keep up the good work. We need more teachers like you..
In 2020 I decided to learn a sport because I had extra time on my hands. I'd show up on the tennis court every day and hit with strangers..and then ask how to hit properly and closely observe them. I was so bad and was often frustrated...it was 80% frustrating and 20% fun. But I knew I was learning every single time I would show up on court. Even though I annoyed people I'd show up. Six months later I got asked to join a league. 1 year later I got asked to join multiple leagues and at a high level was winning all teams I was on. If I didn't push through the frustration and completely humble myself to constantly take advice from people, I wouldn't be enjoying my life the way that I am
This podcast has fundamentally shifted the trajectory of my life and career over the last 12 months. I have adapted many of the protocols myself and share them with inmates in custody and offenders in the community and they are benefiting by taking ownership of the influences of their internal states. Stay tuned for my contribution to behaviour change, further thoughts and experiments inspired by this amazing human and his work.
God bless you for trying to help those who "good people" disregard and despise. Humans are worth saving redemption for mistakes should be encouraged forgiveness is free.
Andrew, your videos, no exaggeration here, are single-handily helping me finally get my life together (or at least I'm less far away from that). Thank you so very much!
I know this might be a bit of an odd one, but maybe a podcast on the neuroscience /neurobiology of Grief and Loss and the best way of coping and 'healing' as time goes on,? Many have lost people during the pandemic and in general, Thank you for reading my suggestion and possibility of the topic being a future podcast. Thank you Prof. Huberman for sharing your world class knowledge with society!
Today is my birthday, I consider this episode your birthday present to me 🥳🎂. The fact that I follow you form the very beginning means I'm grateful for you & you add so much value to my life, thank you professor 🙏.
I am turning 45 today...I grew up in addiction and trauma...I became that same victim mindset for about 30 years..mom still won't speak to the ten of us...dad still has to be drunk by 7 pm....I was GIFTED a spiritual awakening and inside that awakening I found this man...had I not I'd be 3 full years behind what I am now cuz I'm one who needs the proof. I'm trying to have faith but doc huberman makes it easier not to have to qork out of faith alone
I'm at the point now where I want to go back to school and study neuroscience strictly because of this podcast. I hope you take the time to go through and read the overwhelming gratitude people have for this podcast
Dr Huberman I don't have words to express my gratitude for the knowledge I've gained through this podcast/Episode. Turns out I have been doing every wrong thing I could possibly perform to keep myself far away from achieving goals. From past few years I couldn't understand why I was failing constantly. I have better perspective currently. Now I am hyped to make my life better. 🙏
@@sindhuramamoorthy5837 Yeah he's just incredible! I still can't believe that I'm getting all of these invaluable information and facts free of cost! (I do get that he gets sponsored but still, what he's doing is tremendous and such a great service towards humanity and even the world!😁) Bless this professor and also bless you! May this year bring you more and more prosperity in all aspects!😇
The truth is more important than the facts. Access to productive information is what we all need to become successful in life. To possibly create wealth good enough to retire, proficiency is indeed necessary; causing most affluent entrepreneurs to acquire the synergy of wealth managers that offers high-net-worth operations that encompasses all parts of a person’s financial life. Get yourself an aid.
@Elizabeth Green To achieve your goals, proficiency makes your plans a reality. I engage in compound interest and leveraging and as well operate exclusive packages with a body of a wealth management firm and so far I’ve attained good ROI (amount is confidential)
As to get more details on the wealth manager, easily do quick internet research; (Genevieve Glen Rogers) where I believe you can easily approach her from, do your research with her full names mentioned.
One of the better bot infesting comment marketing dialects I’ve seen in awhile. This one was worked on very well hahaha. I still love to see the contact information towards the end and say to myself, wow this repetitive comment thread did end up being a shill for some sort of fund/money manager 😂
Isn't a fact only a fact if it's true? Even with all the proper facts to a situation the truth of the matter is the vast majority of people still won't be motivated to go beyond their state of homeostasis. I dare say much accurate phrase would be facts don't best experience. With this gate keeping of knowledge and opportunity happening now a days less and less people are even given the opportunity to prove if they can be a productive member of society due to the high bar of entry.
Dr Huberman, I'm so glad you take such good care of yourself, so you will be around for many, many years, and continue producing this deeply intellectually satisfying, valuable information.
I've been working on a philosophy called "the trichotomy of goal orientation." Basically, everything we do is either in pursuit of someone else's goals (working at a job we hate), engaging in the end result of someone else's goals having been met (videos/binge watching, music, etc.) or pursuing our own goals. Ideally, we should be focusing on balancing all 3.
I love how in huberman podcasts we aren't just listening to the opinion of some dude like many other podcasts, which can really be biased, but all of it comes from studies and even the ones that contradicts his own inicial beliefs as he admitted in this podcast. It's really awesome how objetive Huberman tries to be in everything
Brilliant stuff, as usual. I have an alternate name for space-time bridging - I suggest calling it Focus Shift Training. I work with students who have learning disabilities and ADHD, which severely limits their executive functioning ability. Most of my work with students is around supporting them to effectively shift their focus from things that are distracting to activities which are productive. I can imagine using Focus Shift Training to make the process of building new habits more explicit and productive. Very inspiring stuff! On a more personal level, I'm an improvisational dancer, and I very much enjoyed trying Focus Shift training (space-time bridging) as a movement exercise, as follows: 1) Put on some music and move with your eyes closed (full interoception) for three breaths. 2) Open your eyes and focus on a part of your body as you continue moving. 3) Shift your focus to an object 5-15 feet away and continue to move/dance (this is your audience / full exteroception). 4) Choose a move or skill that requires intense focus and practice that skill until you notice incremental improvement. 5) Move into wide-open visual awareness, with movements that are wide, sweeping, and expansive. 6) Gradually slow your movements and return to step 1. Wow, I was very impressed with the results when I tried this as an improvisational dance exercise. It's an excellent format for moving towards a movement or fitness goal. I will be using it daily in the future. By the way, all of this aligns quite nicely with James Clear's book, Atomic Habits. Check it out if you haven't already.
Dr. Huberman, thank ypu so much for all the factual and useful information that you share with all of us for free. I can express with words how much it means to me. I try to apply the info you share to my everyday life and I share it with others too. Greetings from Nicaragua.
focusing on the visual goal line helps in achieving the goal. Think how bad it is gonna get, if you don't reach your goal. It will more likely motivate you towards the goal. Action steps in detail. Very detailed and concrete goals. Goals should be exquisite and action steps should be details and should be reiterated over time.
Good morning! I paused the video at 11:07 to say that I followed a link and purchased my first box of Athletic Greens and I've been supping on it daily. It's good. I feel great. Thank you. 😊
Your discussion around space-time bridging was fantastic... For years I have been talking to people about this concept of time awareness and how important it is to train this internally. I have searched high and low trying to find something concrete to help people practice this concept and low and behold you detail this very well in the space-time bridging discussion. This is such a vital component of motivation and goal setting... Thanks so much for validating and providing a tool that makes this more digestable. BOOM... 💣💣
“Foreshadowing Failure” Wow! This goes against almost all popular motivational gurus. But looking back, the times I’ve taken massive action have ALWAYS been precipitated by deep fear of the failure to do so. Thanks for the Wake Up call 🙏
Jordan Peterson is a clinical psychologist, you can find him on youtube. He has the same message but with a psychological approach. He defines it as "you need something to move towards to" -> your vision, "but at the same time you need something to run away from" -> not reaching your vision, not doing it. This is very very powerfull for people struggling with fear and neurotisism, because if the fear stands in front of you, it will stop you from moving foreward! This podcast is much more scientific and helpfull for people who enjoy the science aspect, it helps me understand why i can get trapped in my brain. Good luck to you!
Me too! Working on a doctorate I almost daily wanted to quit at first . Thinking of not finishing daily became more and more impossible to the point I could see the day light of accomplishment . It worked !
@@davek1728 Jordan Peterson is a culture warrior and right-winger masquerading as a psychologist. He is not science based. Shilling for him here is disrespectful to Dr. Huberman and his audience.
@@progrow6767 i am not "shilling for him". As stated in my comment: "This podcast is much more scientific and helpfull for people who enjoy the science aspect". Dr. Huberman talks about the psychological approach also and even compares it with the science behind it. I mentioned it because both have the same message only a different approach wich is interesting. Why? because it could give you a better understanding depending on what works for you and in the end help the person who is struggling, wich is what matters.
This man is walking the walk everyday he sits down to do this as a public service at no cost to us all, with such a wealth of information and resources! Thank you Dr. Huberman for sharing yourself with the world. You are true godsend and a man for the people! I don't do long informational videos, and there ARE many, many awesome ones out there (obviously, or I would never have found you!) AND I make the time to sit down and watch yours. Your voice is perfect for this, and the way you speak is so easy to follow (helps you're a handsome gentleman too!) I can't thank you enough for all you do here, sir! I so look forward to ALL your videos!!!
Love how you pointed out that we should focus on QUALITY over quantity when it comes to goal setting…less is def more when it comes to setting big goals
Thank you @Andrew Huberman for yet another piece of information explaining how things work, which allows us to utilize this knowledge in tools, thus improving our lives. While listening to this episode I've got a couple of thoughts (rather one observation and one question) which I'd like to share here: 1. Observation. I noticed interesting correlation between recommendation to set meaningfully hard (but not impossible and not too easy) goals and the level of procrastination I personally have to deal with when approaching these two extreme types of goals/tasks. For very hard goals I often end up dragging my feet because I don't have even vegue picture on where to start, how to approach, how to define the specifics of measurement and other "operational stuff". At the same time procrastinating on simple and easy goals/tasks is happening because I know how to do them down to the very little detail, I know what it takes to complete them and I can do them any time. At the same time I DON'T do them, because they're too easy and don't bring a feeling of accomplishment that harder goals/tasks do. So I find it rather peculiar this parallel in goal setting and procrastination - it's much easier to start working and achieving results on goals that you know something about (but not everything) - have enough knowledge on the domain to start and navigate through, understand roughly the complexity and the level of unknowns, etc. - than on goals/tasks from the extreme sides of the complexity/achievability spectrum. 2. Question on Motivating an Optimist. As it was highlighted in the episode the amygdala plays important role in goal setting and motivation when we picture the possible negative outcomes if we don't achieve the goal. On the other hand, the failures in achieving the goal by optimistic person will likely to be channeled in a constructive way (unless failure has life threatening consequences) - we all know that "glass is half full", "whatever happens, happens for good", "look at the bright side of the failure" and so on. So is it possible to motivate an optimistic person in same way as the it was described in the episode or pathways that involve fear of failure (i.e. amygdala) won't work in such case and there should be something different?
I started thinking of effective motivation to achieve goals as an all-wheel-drive car. Rear wheels push you away from a current state you'd like to not be in, front wheels pull you towards a future state you'd like to be in. They don't have to be rolling at the same time, but it sure as hell helps. ;)
Dr. Huberman, thank you! To add to your description of how to visualize failure to achieve success, I found this explanation from Dr. Balcetis poignant: "When planning for a new goal, we have to carve out time to consider the ways we might fail. This is why, for example, flight attendants always tell us where the life preservers are located. If the plane is going down, that is not the time to figure out an action plan-passengers should already know where to find those life jackets. So in advance, craft vivid, tangible images in your mind of all the ways your plan might go wrong. Then devise solutions, so that if disaster does strike, you’ll know exactly what to do." (from a podcast Dr. Balcetis was on) I would also parallel this with the concept of "implementation intentions" which I learned about through Dr. Judy Ho and her book, Stop-Self Sabotage. The book is essentially a 6-week workbook for discovering how one self-sabotages and how to recognize and get past what triggers self-sabotage in the moment to achieve goals, oftentimes via the use of implementation intentions.
I have to say, the HLP topics are perfectly timed. I absolutely want to capitalise on the fresh start a new year provides by creating good habits and actionable goals. Kudos to the team for getting it right week after week. I look forward to seeing what you do next.
I am completely enamored with neuroscience and this podcast. Thank you, Dr. Huberman for what you're doing for the world! As an educator, I have been implementing the application of the focal point outside of one's peri-personal space before beginning tasks. My students, whether by placebo or otherwise, are improving.
Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!
Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!
This reminds me of "playing the tape backwards" which is a technique for avoiding addiction relapse by thinking about the negative outcome and how things will spiral with this one small action. This really helps me with solidifying in my brain why I'm doing what I'm doing (sobriety/recovery)
My wife and I did the space-time bridging exercise while taking a stroll in the park one day and we both fellt its effect immediately. It does something to one's attention, akin to what a warm-up exercise does for muscles and joints before a training. We even asked our 12 & 10y.o. kids do it. And they felt pretty much the same effect themselves. Now, I am really not particularly impressionable a person (being a psychiatrist myself) and I tend to subject mind-tips and interventions to a good measure of critical scrutiny and skepticism. After all, there's a lot of mumbo-jumbo on the internet these days. But this one and the NSDR protocol are something I can (and do) recommend people try, with good conscience, out of my own first-hand experience. Last but not least, I would like to thank Dr. Huberman for sharing his knowledge and experience with the world!
There is basically *nothing* on TH-cam of any credit worthiness about how to overcome or set yourself up to prevent COGNITIVE OVERLOAD. I would LOVE to see something on this from this channel. Before Christmas, I was a student teacher of maths (I hope to be allowed to re-start in August). One say during the 2nd week I was due to give my first 2 maths classes by myself, and I had an anxiety attack that ended my course :( BUT, I think that what lead up to this was cognitive overload - during the school placement, instead of the University just allowing us to do the school placement, we also had to attend 2 different weekly meetings, 2 seminars 2 hours long, and write both the University lesson plans AND the separate (but linked) school lesson plans, then complete each on after the lesson with comments on performance. I was affected with severe cognitive overload because my focus was just knackered, I couldn't concentrate, and in writing just ONE maths lesson I couldn't think of just SIX maths questions. It was as if my brain had literally STOPPED working and didn't respond to anything I asked it. It literally *shut* *down* .
Hi, John. I am a veteran teacher and teacher-mentor in the USA. Your workload and experience as a new teacher is unfortunately common, as was your anxiety and exhaustion. I had similar feelings 20 years ago when I did student teaching. I encourage you to find a mentor and a peer support network.
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
Thank you Andrew for this amazing talk. I’m only 31 minutes into it - but this t exactly what I was needing! Thank you to you and your team for all your amazing scientific work and efforts! I am literally becoming a more focused and better human being because of your work.👍❤️
Making predictions to track targets, goals & objectives is a syntropic process -- teleological. From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic). Teleological physics (syntropy) is dual to non-teleological physics (entropy). Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics! Concepts are dual to percepts -- the mind duality of Immanuel Kant. Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality). The concept of gravity is dual to the concept of acceleration -- Einstein. "Always two there are" -- Yoda. Teleophilia is dual to teleophobia. Physics is currently dominated by teleophobia -- this is why you need a fourth law. "The brain is a prediction machine" -- Karl Friston, neuroscientist. "We predict ourselves into existence" -- Anil Seth, neuroscientist. Reality is predicted into existence -- a syntropic process! Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes. My mind is your matter and your mind is my matter -- duality!
Indeed seeing my body shrink a bit made sticking to my dietary changes (went plant-based, not quite vegan) that much easier-even caught the attention of all three of my diabetic, carnivore housemates who have reduced their meat intake and opened up to experimentation with alternatives. Seeing change made it easier to visualize more change and appreciate my accomplishment(s) thus far. Also, finally SEEING how much muscle mass I lost ten years ago due to aggressive chemotherapy followed by sternotomy for tumor resection (7 months ultrasedentary and filled with antibiotics led to regaining all that weight as fat) has made an enormous difference in my decision-making, weighing physical chores vis-à-vis potential injury; so I've not injured myself lately as I had so frequently in the interim 9 years due to believing myself still as capable as before the cancer treatments. The visuals are far more powerful than mere logic for my setting reasonable goals and my willpower/determination.
Hi Andrew. Incredible podcast episodes lately. Thank you a lot. Haven't watched this one yet. Since you always encourage us to let you know the topics we would like to see you cover, all I can do is tell you what I struggle with at the moment: - Procrastination - Overthinking - Decision making - Decision fatigue - Sudden Crashes (Mental / Neural Shutdown) I don't know if there is a science behind them, but if there is it would be awesome to hear it from you.
I rarely comment but just wanted to say thank you for sharing your knowledge. I am so grateful to get to learn this for free. your podcasts have been a huge help for me. thank you Dr. Huberman
Great content that has topics that are not often covered by other experts. Also, the doctor has an excellent calming voice which I'll guess helps us hear and retain the material covered. Kudos and many thanks!!
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!
Exactly! I like that he's real and doesn't act as though he is, or say that he does everything perfectly. Some do, but they're probably just big narcissists with no real world experience, or true intellectual gifts. Karma gets the narcissists in the end anyway, whether they're covert or overt, or just flat out scammers who peddle useless products to the masses and hate the honest ones like huberman who actually delve into the research.
@@melodym5993 I agree! Almost with an immodest sense of nobility, Andrew Huberman presents the research findings to us in a didactic and accessible way. People often asked me who my favorite teacher was in school. I had various professors I liked, but if someone asked me, "Today, who is your favorite teacher?" Andrew Huberman. Hands down! 😀
Last night I achieved an amazing 9 hours of sleep, which had been difficult for me because I've had chronic insomnia since I was 17, I'm now 51. Why I mention this is because I was getting to the end of the podcast and thought, why don't we set long sleep as a goal? Why do we as humans believe it's an automatic reflex to being awake during the day? Like anything it deserves it's own dedication and time to adhere the principle importance of rest and sleep. Great, deep, truly restful sleep should be a goal. Great podcast! Thank you so much for the information you share which has increased the value in my mind, body, spirit and life. Keep on rockin'! 🤘🏽🧠⭐
Dear Andrew Hberman, Thank you sir for this insightful episode on goal setting and pursuit! I found the neuroscience behind it fascinating, and the practical tools you provided are incredibly helpful. so to achieve goals we need to : 1.Set moderate goals 2.Plan concretly 3.Foreshadow failure In fact Space-Time Bridging is useful for Goal setting,goal assessment and goal pursuit it helps to balance and expand awareness, allowing for a more flexible and dynamic engagement with the world.
Great to start the day/week with your fabulous lectures and the inspiring way that you teach us about neuroscience, psychology, and how to impact our own habits in positive ways. Thank you dr. Hub for all that you offer to us here __ I/we appreciate you so much… 🙏
This is a service to humanity! I am using these podcasts to improve myself and consequently the people around me benefit from me being in a better state of mind. I always say that spirituality is a not yet known science of how the brain could work if we knew its mechanics… which might be quantum in nature… Let’s get there because we are still in diapers of brain science! Thank you Dr. Huberman!
I am beyond fascinated by this podcast and the vast knowledge of dr. Andrew Huberman. It has improved the quality of my life big time. This episode in particular has helped me to better understand planning and achieving goals due to the struggle I’ve been facing since the loss of my mother during the beginning of the COVID-19 pandemic and later on my sister loss, the cherry on the top was changing careers. Quitting a very well paid corporate job to pursue my entrepreneurial dreams is not easy but I’m very excited. Thank you again.
I'm so proud of myself Seeing how far i have come I changed for good & continuously improving every day I can do it 🤗😭 no matter what my circumstances are I will
Hi Andrew, would love to see you cover the effects of video games on the brain, especially in growing children. There seems to be many opposing views on how good/bad gaming can be and would love the input of someone who specialises in both neurology and vision.
Him talking about focusing on one point really made me think about counter-strike as you spend lots of time focusing on a single point and making sure to not blink once because if you blink you might miss the opponent
Dr. Huberman can you contextualize the focusing on potential failure as a means to achieve goals? I heard you say in an interview that you had set goals to do your PhD, a postdoc, and lead a lab by certain ages, which you successfully achieved. At what point along those trajectories did you focus on potential failures? I can understand the importance of acknowledging potential failures as a method of plotting optimal pathways to pursue goals (as I think the study suggests), but the focusing on failure to scare one into constant action is going to paralyze those prone to any level of anxiety or depression and keep cortisol releasing at unhealthy levels. If you can corroborate that this works from your own experience that might help.
He said that you should foreshadow failure but DON'T think you're failing and reward yourself for being in the right track. Foreshadow how bad failure will be is different from thinking you're failing.
@@_ADHK293A_ yes I get that foreshadowing failure helps in pre goal-pursuit planning. That’s well supported in the literature. But he also alluded to constantly thinking about the fear of failure and how disappointed you’ll be in yourself if you fail as a method to punctuate motivation during pursuit. I’m not even suggesting they get to the point of thinking they are failing. It’s the persistent dwelling on failure and conjuring fear during pursuit that’s problematic.That may work for some but it’s more likely to arrest pursuit in those prone to anxiety or depression, and worse keep cortisol releasing at chronically elevated levels.
Possible alternative: Dr. Laurie Santos (Yale Psych prof) mentioned a similar concept as a way to break hedonic adaptation, but the way she framed it may make visualizing failure during goal pursuit less paralyzing for those prone to anxiety or depression. It’s different than what ADH suggests, but it does appear to align with the neural circuitry involved in goal pursuit. Nutshell: centuries ago Stoics began their day visualizing terrible things for 5 mins, not bc fear of those things potentially happening launched them into action but bc when they opened their eyes they felt relief and gratitude that those things hadn’t happened. In goal pursuit context (so aside from foreshadowing potential failure as a means to establish an optimal plan prior to pursuit), occasionally, briefly visualizing what could have failed (amygdala) but didn’t, to punctuate how well it’s actually going (PFC), thus enmeshing emotionality/relief/gratitude in one’s current state of progress (OFC), may have a better chance at motivating action (basal ganglia) in anxious/depressed prone individuals who would otherwise be “no-go” at thoughts of failure during pursuit. Timing of this would be key. (no data to back this, just something to consider.)
@@_ADHK293A_ please do! Dr. Santos is aces. She has a podcast called The Happiness Lab. Her work isn’t focused on goal setting or pursuit per se, I just thought one of her protocols could be adapted in this instance. Have a great week!
I haven't ever been to your youtube videos Andrew, I always listen to the podcast only but today I was overwhelmed and had to come and make a comment. The amount of self help, personal development, and business books out there is astounding. Thank you for making content that, in general, is better than those resources, and thank you for making it free. This is a wonderful thing that you are doing for humanity. I stopped mid episode and was just stunned thinking about how you could be making a ton of money off this research you do. Please continue with your goal of providing good science to the masses for free. It is truly a noble endeavor.
Thinking about failing my finals really motivated me to study. When I think about passing and the great feelings that comes with it is satisfying and like he said it’s short lived. Only when I think about how much I will regret not passing and how it will set me back makes me study. Really and truly it frightens me to think how stuck I’d be without being successful.
Another fantastic podcast. The science is fascinating and the tools are easy to implement. This podcast and the one on habit formation provide everything one needs for sustainable lifestyle changes and growth. Thank you SO much, Dr. Huberman.
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.
Interesting 10 years ago I wanted to lose weight and basically I was telling to myself everyday "If I don't do it today I will regret tomorrow" and I lost 10 Kg. It worked in the past. But I picked the wrong goal, I just wanted to lose the weight and I did it... so after that I lost focus on the healthy life and got all weight back, even worse. Now during the lockdowns, I just said "it is enough" and "I did it in the past I can do it again". Lost 28 Kg already but, because of my journey was bigger, in the middle I realize that if I stop this healthy routine I will get all back. So my goal is to have a healthy life, no to lose weight. Yeah I want the "30 kg" mark, just to tell myself "I did it" but I now that... the goal a no ending goal, it is a journey goal not a destination. Love your videos, btw.
This is my favorite person of all time and I don’t think that will ever change. Certain things I’m hearing I’ve suspected, like the anticipation of dopamine release itself - releasing dopamine. I can have a certain thought that excites me, and the quick spike in my mood is surely the result of some neurological change. My excitement for coffee itself - makes me happy. For him to be doing this research and relaying it in comprehensive terms is just invaluable. Great work Andrew thank you for doing what you do.
1:02:50 "There's a near doubling in the probability of reaching one's goal, if you focus routinely on foreshadowing failure." 1:04:50: "There's a near doubling in the likelihood of reaching a goal of any kind, if you're constantly thinking about how bad it is gonna be if you fail."
you are one of my favorite people in the world...thank you so much for doing this for us...I 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 coffee...lol) 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 us...I can't say enough. Thank You.
Suggestion for a future podcast: The idea of focusing on a visual point, possibly a horizon, brought to mind the feel-good effect of viewing a pleasing landscape. This always results in a feeling of happiness for me. I’m wondering if there are studies that confirm this.
Everyday during my daily routine I walk past McDonalds. I also tend to be hungry during this time of day. I usually have the willpower to abstain of going there, but today I felt weak, and so I walked in its direction. But then I realized what I had just learned on this podcast, and visualized myself fat, ugly, and unhealthy. And guess what. I automatically made a U-turn and headed back home. There wasn't even any impulsive to continue going there. It just went against my values, of which I reminded myself, and it became effortless. Great, great information. Thank you Mr. Huberman.
I'm so greatful for your TH-cam channel 🙏, listening to you speak on all of your deep knowledge on different topics is so nourishing to my soul. I enjoy gaining new tools to apply to my everyday life. ♡
In the era of 15 sec tik tok and reals we are watching 2 hr non stop neuroscience and psychology hats of to you 👑
remarkable
I’m watching this in 25 minute increments and rewatching to understand better.
TikTok, in my opinion, can be fun, but also annoying.
But at 2x speed
Yes
Both the podcaster, Dr. Huberman and the listeners, us......are remarkable !!!!
I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!
All the love! Hope you are doing fine ❤️🔥🤞
You got this!
@@Moodboardxyz I am and thank you so much! happy new year!
@@motomow Happy new year!
Stay strong brother you can make it
- failing 15% of time = optimal for learning
- much of goal directed behavior is to avoid things which cause fear
- four areas which effect goals - 1. anxiety fear - 2. action and inaction - 3. planning and thinking 4. emotionality (where we sit at emotionality right now and where we think we will be upon accomplishing goal)
- two primary components of goals: 1. value information - understanding if something is worth pursuing and which actions to take and 2. which actions not to take given the value of a goal
- one neurotransmitter which governs goals, assessment, and setting value of pursuits = dopamine
- 3 things for goal pursuit - 1. goal setting 2. assessment 3. goal execution.
- tool 1for goal accomplishment - understand difference between peripersonal space (all space within inside of body and immediate environment) and extrapersonal space (everything beyond the confines of your reach / internal and immediate environment)
- moving towards any goal means setting thinking towards extrapersonal
- human beings have to make evaluations if they are on the right track
- multitasking is good but has to be placed at a specific time within goal seeking behavior to be effective
- most people can hold attention for about 3 minutes at a time
- when we multitask, there is an increase in adrenaline. doing multitasking prior to goal directed behavior is useful because it gets us into action.
- don't want to multitask during goal pursuit behavior
- visual focus, and contracting visual window to a fine point can increase clarity of goal seeking and chance you will pursue your goals
- looking at narrow piece of visual world and forcing self to hold that point increases cognitive ability and focus
- when we focus on an external point, we focus on the extrapersonal space. we are placing vision on a point outside external body, thus putting body into goal pursuing mode
- looking at a specific visual point decreases perception of effort and increases efficiency
- visual focus on one location puts body into state of readiness which promotes pursuit of goal
- understand mental frame and attention are always positioned towards peripersonal or extrapersonal space.
- keep in mind the goal you want to pursue, then focus vision on one point outside of peripersonal space. hold vision from 30-60 seconds. this puts brain in mode of action. then move into particular actions which lead towards accomplishment of goal
- visualization - is it effective? visualization of the end goal is effective in getting the goal process started, however not good for maintaining the goal
- over time the visual of the end goal becomes a poor thing to rely on in maintaining the goal
- visualizing failure is the optimal way towards accomplishing the goal. thinking about all the ways one could fail en route to said goal
- near doubling in probability of reaching a goal if focusing routinely on foreshadowing failure - - thinking about the way things could fail if you did this or that or didn't take this action
- option a : think about how great you will feel at end point (good at start)
- option b : think about what's gonna happen if you don't do this? (good for maintaining progress)
- foreshadowing failure is best way to reach goals. think about how bad its going to be if you fail. how disappointing in yourself you will feel if you don't do it, how negatively it will impact you, how much you will regret not doing it, etc.
- the more specific you can get in writing and visualizing how bad its going to be if you don't do it, the greater chance you will attain your goal (note: this made me laugh)
- the brain is much better at moving away from fearful things than towards things we want
- visualize in a positive away at beginning of goal, then focus on avoiding failure, and be very clear on what those failures would look like and feel like
- what kind of goal does it need to be? inspirational and exciting. when people set goals, if goal is too easy it doesn't recruit enough of nervous system to make pursuit of said goal likely. if a goal is too far away/hard, it produces a similar outcome.
- when goals are moderate/moderately hard, just out of immediate abilities, or one felt that would take a lot of effort but is in range, then there was near doubling in likelihood of engaging in pursuit of said goal.
- limit your options - pursuing too many goals at once can be counterproductive. set 1-3 major goals.
- people orientate their attention towards what is in front of us. visual sparseness helps focus on our goals. try and create physical surroundings in alignment with said goals/eliminate distractions.
- there needs to be a concrete plan. a specific set of action steps that get right down to what success would look like.
- goals need to have extremely specific and detailed information about action steps in pursuit of goal, and we need to constantly be updating those action steps so that have a higher probability of meeting those action steps
- how often should one assess progress? weekly is a good starting place for addressing performance. based on performance, update action steps for upcoming week
dopamine is the molecule of motivation.
- how to optimize dopamine for pursuit of goals?
- dopamine - reward prediction error: dopamine released in greatest amount when something happens that is positive and novel. if we anticipate something positive we receive a lesser amount of dopamine in the anticipation than if it was novel. biggest increases in dopamine = positive and unexpected. lesser dopamine = positive expected things happen. predict something good = increase in dopamine, however if predicted thing doesn't occur, there is large drop in dopamine (dissapointment)
- being forced to do something is unhealthy
- our subjective understanding of why we are doing something is fundamentally important towards accomplishment
- pick a interval to assess progress and if you have been making progress, then you reward yourself. the reward is all mental. example: saying "yes I am on the right track" at interval (this provides dopamine)
- do this at an interval which you can maintain consistently. daily or weekly. consistency is key
- predict and visualize failure, but do not think of ourselves as failing. think and act in a way attune with success and reward yourself from successful actions.
- cold showers are good for long lasting dopamine
- visual focus increases motivation, readiness, and willingness. when visual focus defuses, we become relaxed and comfortable in personal space, and are less likely to pursue goals
- plan concretely. concrete set of actions to follow
- focus on particular points to remove distractors and get body ready for forward motion towards goals
- "space time bridging" - using visual system to focus on peripersonal space then gradually stepping into extrapersonal space then back into peripersonal
- tool for accomplishing goals: go somewhere indoor or outdoor but ideally where you can view a horizon. close your eyes and focus as much as your attention and visual attention on inner landscape. breathing, heartrate. imagine your inner landscape, eliminate perception of outer world. focus on everything within your body. 100% internal. do this for 3 deep breaths. then open your eyes, and focus your visual attention to an area on the surface of your body. try to focus on internal state and a little bit of external. 90% internal 10% external. do this for 3 deep breaths. then focus attention towards 10-15 feet away. 90% external and 10% internal for 3 deep breaths. then move visual attention towards horizon or as far off as you can see. 100% attention towards external location for 3 deep breaths. then try and expand vision and cognition to a much broader sphere. dilate field of view so you can see as much as possible of external surroundings for 3 breaths. then return immediately to internal landscape for 3 breaths and once again entirely focus on internal landscape. repeat this process 2-3 times
- this practice teaches us to orientate to different locations in space, therefore different locations in time, which is the fundamental essence of goals
thank you dr. hubmerman!!! would love to see a podcast on the law of attraction and how to optimize thought/emotions towards accomplishment of goals
god bless!
thanks man!!
Thank you so much for sharing this ❤️🙏
@@kantrajk277 no problem!!! :D
Highly appreciated
Couldn't thank you enough.
Here🌷take this fake flower as my gratitude.
I wish every single professor in leading labs across the US and the globe had such podcasts. That will be real zero-cost learning and fast propagation of scientific knowledge! Thank you, professor Huberman, for showing the way!
Making predictions to track targets, goals & objectives is a syntropic process -- teleological.
From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic).
Teleological physics (syntropy) is dual to non-teleological physics (entropy).
Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics!
Concepts are dual to percepts -- the mind duality of Immanuel Kant.
Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality).
The concept of gravity is dual to the concept of acceleration -- Einstein.
"Always two there are" -- Yoda.
Teleophilia is dual to teleophobia.
Physics is currently dominated by teleophobia -- this is why you need a fourth law.
"The brain is a prediction machine" -- Karl Friston, neuroscientist.
"We predict ourselves into existence" -- Anil Seth, neuroscientist.
Reality is predicted into existence -- a syntropic process!
Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes.
My mind is your matter and your mind is my matter -- duality!
Andrew, I just wanted to say that your podcast has truly changed my life. I have struggled my whole life with mental health and undiagnosed adhd and a slew of other things. I've felt broken for so long, like I'll never be able to achieve my goals or be successful. Listening to your podcast, learning about neuroscience, understanding how the brain works and learning how to work WITH it and change it... this has given me so much hope for my future. Knowing that I really do have the power to change my life by changing my brain (neuroplasticity is SO exciting!!) is so motivating. It's not an easy journey, but I will reach my true potential if I just stay the course. Thank you for being a true teacher and mentor. You are helping so many people, and we are so grateful.
truly glad that you initiated all of this and produced a summary of the equivalent observation and learning that I have had with Huberman, ; precisely as you stated it all here; we all have such bright promising futures and do not miss out on anything because of huberman' and his work for us like this;
I second that.
@@danieljoel7326 W
So did you execute?
This podcast is like having the instructions manual for life.
I feel like it's the cheat codes
YES.
@@lancealot1745 right ! I feel like it’s too good to be true and they will disappear him or something lol
It makes science so interesting 🙂
Andrew's knowledge provides the balanced academic and real life applicable advice I lack in most of my everyday friends.
Basic terminology :
1. Amygdala is associated with fear.
2. Goals are directed to escape from financial loss, embarrassment etc.
3. Go and no go circuits which initiates action. Basal ganglia
4. Cortex. Lateral prefrontal for hinking under different time scale and orbital frontal cortex for relating where we are what we want to be.
5. anxiety and fear, emotionality, planning and thinking and action and inaction.
What's a goal?
1. Value information. Whether or not something is really important to pursue at this moment. Placing a value.
2. Action. Which actions to take and which actions not to take.
3. A goal should be achievable, believable, rewarding and the person should be committed to it.
4. It has to be a big goal, concrete description, action oriented, inspirational, time bound, realistic.
How you act?
1. Peripersonal space : you and your surroundings and consuming those things governed by oxytocin and serotonin.
2. Extrapersonal space : everything beyond your reach at that location. Lead the thinking by dopamine.
3. You need to move back and forth between them.
Attention and focus :
1. A person can hold attention for 3 minutes at a time. Doing multitasking releases adrenaline and doing it before the goal oriented task initiates action.
2. Contracting your visual window to a very fine point can increase the clarity of goal seeking and the likelihood.
3. If you see yourself wondering around, focus on a tiny little dot or a line for 60 seconds.
4. Looking at the goal line clearly can decrease the time by 25% and effort by 20% because it makes you alert and ready.
5. You don't only need to think about the goal but should have a desire to act upon.
6. Hence, you like to compete because there is a clear goal, deadline, improvisation, value to it.
How to start working?
1. Now hold your attention to a confined area for 30 to 60 seconds. It activates the action mode.
2. Or you can start multitasking around the things you need to do.
Foreshadow failure :
1. Visualizing your goal is effective if you do it properly and harmful if you do it incorrectly.
2. Visualizing the larger goal like being the richest person can lead you to action but, you will losse focus in pursuit. And overtime is becomes worthless.
3. The much better way is visualizing failure in all the way they can to double your probability of succeeding. ✅
4. But don't think that you actually are failing because it is counterproductive.
5. Visualise the negative health outcomes, disappointment and everything bad it can be if you fail. This associates value to your goal.
6. The brain and body is much better than moving away from your fear than it is to get towards the things you want.
Goal setting :
1. When the goal is just outside of your immediate reach then your chance of doing it doubles. Set moderate goals.
2. Limit your options and don't get distracted by other goals. ✅
3. Having a concrete plan of specific action steps makes the goal 100x more achievable.
4. Weekly assessment of your progress is good to improve the quality of work.
5. The biggest increase in dopamine is when you get positive and unanticipated novel reward. Don't predict something good will happen.
6. Our understanding of why we are doing something is fundamentally important for the effects we are going to have.
7. You need to reward yourself by showing that you are accomplishing your weekly goals clearly.
8. Cold shower increase the amount of dopamine in your body by 2.5x
Recap :
1. Set goals that are challenging but possible.
2. Plan concretely.
3. Foreshadow failure but don't accept it.
4. Focus on particular visual points.
Space time bridging :
1. Close your eyes and focus on your inner landscape like breathing, surface of your skin etc by imagining and eliminate outside elements.
2. Now open your eyes and focus on some areas of the surface of your body like palm for 90% attention internal and 10% external.
3. Now move 90% of your attention to an external object.
4. Then move your 100% attention to a distant horizon.
5. Then broaden your visual focus so that you can see as much as you can.
6. Now focus 100% on your internal landscape again.
7. Repeat the process for 2 to 3 minutes. Once a day to map the time difference.
8. Do it for 3 slow breaths.
@@AkinfenwaAdebayo Always sad to see someone think something is best because they don't know better.
Bro bless you
This is fabulous! As a middle school literacy teacher of 22 years, I can safely say we have seen so much reconstruction in various areas of society, but education has arguably stayed the same (with the exception of technology). Particularly after the pandemic, we need to help kids understand HOW they learn. I’ve been adding little fun facts to my weekly presentation slides from Dr. Huberman’s podcasts, and the kids love it! They’re eager to try different things. Although their social skills still need quite a bit of support, they very much want to please us and succeed, and we need to continually giving them the opportunity to do so. Thank you for creating this space for those of us who love our teaching jobs! It’s super helpful.
That's amazing!
That's super cool! I've shared Dr. Huberman's podcast with my mom, who teaches 4th grade. She uses physiological sighs now and some short NSDR protocols to great effect.
thank YOU for doing your job with devotion and in such a smart manner.
That's fantastic! Kudos!
So glad u r a teacher!!
Andrew Hubermann is the gift that is inexhaustible !
I love listening to him daily.
Andrew, at 86 I could be your grandmother
and you are keeping me physically, emotionally and mentally remarkably fit.
This and Dr. David Sinclair - I am covered 🤗
86 !! I am inspired by you inge : ) 33 here
Hard to believe how well Huberman is able to use neuroscience to create tangibility from elements that wouldn't appear possible. Appreciate this work and hope to help people in a similar manner someday.
Likewise!
Making predictions to track targets, goals & objectives is a syntropic process -- teleological.
From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic).
Teleological physics (syntropy) is dual to non-teleological physics (entropy).
Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics!
Concepts are dual to percepts -- the mind duality of Immanuel Kant.
Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality).
The concept of gravity is dual to the concept of acceleration -- Einstein.
"Always two there are" -- Yoda.
Teleophilia is dual to teleophobia.
Physics is currently dominated by teleophobia -- this is why you need a fourth law.
"The brain is a prediction machine" -- Karl Friston, neuroscientist.
"We predict ourselves into existence" -- Anil Seth, neuroscientist.
Reality is predicted into existence -- a syntropic process!
Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes.
My mind is your matter and your mind is my matter -- duality!
@@Edaryion ohh You’re obviously so clever; what I Love about Dr Andrew Huberman too is he’s so real and humble enough to know that he actually touches everyone with knowledge we can all have a grasp of… thank You Dr Andrew Huberman 🫶🏻❤️🙏🏻🙏🏻🙏🏻
For a year now since this podcast started, I have to listen to this on my morning commute to work and it’s still informative and practical. This basically free college diploma material handed to us on TH-cam. Thanks Dr. Huberman, cheers!🧉
Yes years of knowledge and hardwork of Dr. Huberman Sir
Now we can access it from our comfort zone..
So grateful 🙏🏻
Is there a way we can get the trascript of this talk? I generally prefer reading an article or book after I listed to the podcast or audiobook that I really enjoy😇😇😇
@@ashishparbatani3523 Click on the three dots, it's next to "save" on desktop, and click on "open transcript" copy and paste into a document
@@sebc3546 Thank you! Not exactly what I was looking for, but I learned something new today about TH-cam transcripts. Thank you again!
Right? Plus the weird political cults we've seen rise over the last few years are impossible to avoid in schools but are absent in Dr. Huberman's episodes/lectures. I don't need to get the eugenicist's jab to learn, I don't need to take out a mortgage to get free information...We need a Huberman University!
What a saint this man, he's doing an incredible service in a time when we need people like him most (western culture at least). Dr. Huberman I am highly appreciative of your impressive work in providing information that most would take out a large loan just to attend. Thank you internet and if you're reading this I wish you well in your journey!
I recently left an abusive relationship that was 4 years long and these videos help me understand myself, cope in healthy ways, and heal. Sharing this information to the extent that you do is helping people in more ways then you probably realize. Thank you🙏🏻
I hope you are OK today
Last 12 minutes of this podcast is an ancient yoga practice called yoga Nidra. Where in we set or mentally repeat our goals(Sankalpa) and look into our inner landscape, then become aware of the immediate surrounding, and keep switching between the two.
Thank you so much for this beautiful talk.
I can't believe it has been 55 Episodes already, and I have watched every single one.
Only watching doesn't do anything you gotta put in the work
@@prudhviraj97 yes but at least the seed has been planted
me too!
@@prudhviraj97 duh, captain obvious
@@prudhviraj97 Ya I agree, simply watching, and reading self-help content just gives us a false impression of making progress. It took me a while to realize this. Taking action is the key.
Summary:
- Optimal percent to fail is 15%
- Foreshadowing failure is more effective than foreshadowing success
- Visually focusing on a Goal line improves performance
- Make your goals not so easy not difficult
- Space-Time bridging
- Set and concentrate on major goals
Great idea listing the main points. I've been thinking of starting an online group of people who would do exactly that and give their comments about their experience with each of the main points of one episode or another. I'll add something to this, your list, my experience with the one about making goals challenging but not too challenging: I realized I haven't been calibrating myself correctly. It's like the way rock climbers choose a spot just a little bit higher than themselves and try to get to there, focusing only on getting to there. I'm going to start sending some achievable goals for myself everyday. Up until now, I didn't realize I wasn't high-resolution enough in the goals I set each day. I've been more vague than I need to be, specifically with my daily goals.
I hope this summary is the only thing terrible
Thank you
Sometimes I'm on TH-cam and I feel bad that I spend so much time on it and then I watch your podcast and I don't feel so bad anymore. Thank you for your contribution, you give a lot to lots of people!
I am an art student who has no medical education history at all ,I ve just found myself being quite interested about it. I have been watching every episode since the beginning and I had absolutely no troubles keeping up or processing the knowledge efficiently. It is a beautiful and inspiring thing what you do , and even above all the informative tools and datas ,it also effected my daily perception on life tremendously. Thank your for all your efforts and works Dr. Huberman.
I get such a HUGE boost of dopamine every time I see a new video of the Huberman lab podcast 🤩
Same
😂🎉❤🎉🎉
Ditto 😻
WOW! I've been the rat who was forced to run on the wheel all my life - until today. I think of ALL the work Dr. Huberman puts into these programs; preparation, presentation with his OH SO effective instruction style and manner, and post-production. Expressing my gratitude does not seem to be enough until I read the comments below. Now I understand his WHY behind his work. Looking forward to making 2022 my best year yet in the company of many others who have also viewed this program.
How’s it going?
If I was 16, I would have studied hard and would have done everything to be in your class to learn from you. You are a great teacher. Being an engineer, I’m fascinated to learn more science about my own body, brain, hormones and emotion in your podcast with all the valuable tools to help me in my day to day life. I wish you were my professor. Keep up the good work. We need more teachers like you..
In 2020 I decided to learn a sport because I had extra time on my hands. I'd show up on the tennis court every day and hit with strangers..and then ask how to hit properly and closely observe them. I was so bad and was often frustrated...it was 80% frustrating and 20% fun. But I knew I was learning every single time I would show up on court. Even though I annoyed people I'd show up. Six months later I got asked to join a league. 1 year later I got asked to join multiple leagues and at a high level was winning all teams I was on. If I didn't push through the frustration and completely humble myself to constantly take advice from people, I wouldn't be enjoying my life the way that I am
This podcast has fundamentally shifted the trajectory of my life and career over the last 12 months. I have adapted many of the protocols myself and share them with inmates in custody and offenders in the community and they are benefiting by taking ownership of the influences of their internal states. Stay tuned for my contribution to behaviour change, further thoughts and experiments inspired by this amazing human and his work.
God bless you for trying to help those who "good people" disregard and despise. Humans are worth saving redemption for mistakes should be encouraged forgiveness is free.
Another impeccable session with Dr. Huberman.
52:53 How to focus using vision (esp for ADHD)
1:02:49 Why visualizing failure works
thank you
Still can't believe you literally gave it all free.
Thank you!
Andrew, your videos, no exaggeration here, are single-handily helping me finally get my life together (or at least I'm less far away from that).
Thank you so very much!
I know this might be a bit of an odd one, but maybe a podcast on the neuroscience /neurobiology of Grief and Loss and the best way of coping and 'healing' as time goes on,? Many have lost people during the pandemic and in general, Thank you for reading my suggestion and possibility of the topic being a future podcast. Thank you Prof. Huberman for sharing your world class knowledge with society!
Great suggestion.
@@hubermanlab can you please do a podcast on the meaning on life. i love your content please keep going
Today is my birthday, I consider this episode your birthday present to me 🥳🎂. The fact that I follow you form the very beginning means I'm grateful for you & you add so much value to my life, thank you professor 🙏.
I am turning 45 today...I grew up in addiction and trauma...I became that same victim mindset for about 30 years..mom still won't speak to the ten of us...dad still has to be drunk by 7 pm....I was GIFTED a spiritual awakening and inside that awakening I found this man...had I not I'd be 3 full years behind what I am now cuz I'm one who needs the proof. I'm trying to have faith but doc huberman makes it easier not to have to qork out of faith alone
love it .
I'm at the point now where I want to go back to school and study neuroscience strictly because of this podcast. I hope you take the time to go through and read the overwhelming gratitude people have for this podcast
Ditto 🎉❤this new Life again
Dr Huberman I don't have words to express my gratitude for the knowledge I've gained through this podcast/Episode. Turns out I have been doing every wrong thing I could possibly perform to keep myself far away from achieving goals. From past few years I couldn't understand why I was failing constantly. I have better perspective currently. Now I am hyped to make my life better. 🙏
May you get all the blessings in the world professor❤️
Hello my fellow sri lankan. He's really something isn't he.
@@sindhuramamoorthy5837 Yeah he's just incredible! I still can't believe that I'm getting all of these invaluable information and facts free of cost! (I do get that he gets sponsored but still, what he's doing is tremendous and such a great service towards humanity and even the world!😁) Bless this professor and also bless you! May this year bring you more and more prosperity in all aspects!😇
Dr. HUBERMAN is the gem of a teacher. Great teachings!
Recently discovered your channel, as a young man I recommend this to all my peers. Thank you Dr. Huberman!
The truth is more important than the facts. Access to productive information is what we all need to become successful in life. To possibly create wealth good enough to retire, proficiency is indeed necessary; causing most affluent entrepreneurs to acquire the synergy of wealth managers that offers high-net-worth operations that encompasses all parts of a person’s financial life. Get yourself an aid.
@Elizabeth Green To achieve your goals, proficiency makes your plans a reality. I engage in compound interest and leveraging and as well operate exclusive packages with a body of a wealth management firm and so far I’ve attained good ROI (amount is confidential)
As to get more details on the wealth manager, easily do quick internet research; (Genevieve Glen Rogers) where I believe you can easily approach her from, do your research with her full names mentioned.
One of the better bot infesting comment marketing dialects I’ve seen in awhile. This one was worked on very well hahaha. I still love to see the contact information towards the end and say to myself, wow this repetitive comment thread did end up being a shill for some sort of fund/money manager 😂
Isn't a fact only a fact if it's true? Even with all the proper facts to a situation the truth of the matter is the vast majority of people still won't be motivated to go beyond their state of homeostasis. I dare say much accurate phrase would be facts don't best experience. With this gate keeping of knowledge and opportunity happening now a days less and less people are even given the opportunity to prove if they can be a productive member of society due to the high bar of entry.
Dr Huberman,
I'm so glad you take such good care of yourself, so you will be around for many, many years, and continue producing this deeply intellectually satisfying, valuable information.
I've been working on a philosophy called "the trichotomy of goal orientation." Basically, everything we do is either in pursuit of someone else's goals (working at a job we hate), engaging in the end result of someone else's goals having been met (videos/binge watching, music, etc.) or pursuing our own goals. Ideally, we should be focusing on balancing all 3.
I've just uploaded a video discussing this philosophy to my channel. (Yes, shameless self-promotion.)
I love how in huberman podcasts we aren't just listening to the opinion of some dude like many other podcasts, which can really be biased, but all of it comes from studies and even the ones that contradicts his own inicial beliefs as he admitted in this podcast. It's really awesome how objetive Huberman tries to be in everything
nice
He's a scientist not a self help guru
Brilliant stuff, as usual. I have an alternate name for space-time bridging - I suggest calling it Focus Shift Training. I work with students who have learning disabilities and ADHD, which severely limits their executive functioning ability. Most of my work with students is around supporting them to effectively shift their focus from things that are distracting to activities which are productive. I can imagine using Focus Shift Training to make the process of building new habits more explicit and productive. Very inspiring stuff!
On a more personal level, I'm an improvisational dancer, and I very much enjoyed trying Focus Shift training (space-time bridging) as a movement exercise, as follows: 1) Put on some music and move with your eyes closed (full interoception) for three breaths. 2) Open your eyes and focus on a part of your body as you continue moving. 3) Shift your focus to an object 5-15 feet away and continue to move/dance (this is your audience / full exteroception). 4) Choose a move or skill that requires intense focus and practice that skill until you notice incremental improvement. 5) Move into wide-open visual awareness, with movements that are wide, sweeping, and expansive. 6) Gradually slow your movements and return to step 1.
Wow, I was very impressed with the results when I tried this as an improvisational dance exercise. It's an excellent format for moving towards a movement or fitness goal. I will be using it daily in the future. By the way, all of this aligns quite nicely with James Clear's book, Atomic Habits. Check it out if you haven't already.
Dr. Huberman, thank ypu so much for all the factual and useful information that you share with all of us for free. I can express with words how much it means to me. I try to apply the info you share to my everyday life and I share it with others too. Greetings from Nicaragua.
focusing on the visual goal line helps in achieving the goal.
Think how bad it is gonna get, if you don't reach your goal. It will more likely motivate you towards the goal.
Action steps in detail. Very detailed and concrete goals. Goals should be exquisite and action steps should be details and should be reiterated over time.
Good morning! I paused the video at 11:07 to say that I followed a link and purchased my first box of Athletic Greens and I've been supping on it daily. It's good. I feel great. Thank you. 😊
Your discussion around space-time bridging was fantastic... For years I have been talking to people about this concept of time awareness and how important it is to train this internally. I have searched high and low trying to find something concrete to help people practice this concept and low and behold you detail this very well in the space-time bridging discussion. This is such a vital component of motivation and goal setting... Thanks so much for validating and providing a tool that makes this more digestable. BOOM... 💣💣
“Foreshadowing Failure” Wow! This goes against almost all popular motivational gurus. But looking back, the times I’ve taken massive action have ALWAYS been precipitated by deep fear of the failure to do so. Thanks for the Wake Up call 🙏
Jordan Peterson is a clinical psychologist, you can find him on youtube. He has the same message but with a psychological approach. He defines it as "you need something to move towards to" -> your vision, "but at the same time you need something to run away from" -> not reaching your vision, not doing it. This is very very powerfull for people struggling with fear and neurotisism, because if the fear stands in front of you, it will stop you from moving foreward! This podcast is much more scientific and helpfull for people who enjoy the science aspect, it helps me understand why i can get trapped in my brain. Good luck to you!
Me too! Working on a doctorate I almost daily wanted to quit at first . Thinking of not finishing daily became more and more impossible to the point I could see the day light of accomplishment . It worked !
@@davek1728 love Jordan Peterson
@@davek1728 Jordan Peterson is a culture warrior and right-winger masquerading as a psychologist. He is not science based. Shilling for him here is disrespectful to Dr. Huberman and his audience.
@@progrow6767 i am not "shilling for him". As stated in my comment: "This podcast is much more scientific and helpfull for people who enjoy the science aspect". Dr. Huberman talks about the psychological approach also and even compares it with the science behind it. I mentioned it because both have the same message only a different approach wich is interesting. Why? because it could give you a better understanding depending on what works for you and in the end help the person who is struggling, wich is what matters.
This man is walking the walk everyday he sits down to do this as a public service at no cost to us all, with such a wealth of information and resources! Thank you Dr. Huberman for sharing yourself with the world. You are true godsend and a man for the people! I don't do long informational videos, and there ARE many, many awesome ones out there (obviously, or I would never have found you!) AND I make the time to sit down and watch yours. Your voice is perfect for this, and the way you speak is so easy to follow (helps you're a handsome gentleman too!) I can't thank you enough for all you do here, sir! I so look forward to ALL your videos!!!
Love how you pointed out that we should focus on QUALITY over quantity when it comes to goal setting…less is def more when it comes to setting big goals
Thank you @Andrew Huberman for yet another piece of information explaining how things work, which allows us to utilize this knowledge in tools, thus improving our lives. While listening to this episode I've got a couple of thoughts (rather one observation and one question) which I'd like to share here:
1. Observation. I noticed interesting correlation between recommendation to set meaningfully hard (but not impossible and not too easy) goals and the level of procrastination I personally have to deal with when approaching these two extreme types of goals/tasks. For very hard goals I often end up dragging my feet because I don't have even vegue picture on where to start, how to approach, how to define the specifics of measurement and other "operational stuff". At the same time procrastinating on simple and easy goals/tasks is happening because I know how to do them down to the very little detail, I know what it takes to complete them and I can do them any time. At the same time I DON'T do them, because they're too easy and don't bring a feeling of accomplishment that harder goals/tasks do. So I find it rather peculiar this parallel in goal setting and procrastination - it's much easier to start working and achieving results on goals that you know something about (but not everything) - have enough knowledge on the domain to start and navigate through, understand roughly the complexity and the level of unknowns, etc. - than on goals/tasks from the extreme sides of the complexity/achievability spectrum.
2. Question on Motivating an Optimist. As it was highlighted in the episode the amygdala plays important role in goal setting and motivation when we picture the possible negative outcomes if we don't achieve the goal. On the other hand, the failures in achieving the goal by optimistic person will likely to be channeled in a constructive way (unless failure has life threatening consequences) - we all know that "glass is half full", "whatever happens, happens for good", "look at the bright side of the failure" and so on. So is it possible to motivate an optimistic person in same way as the it was described in the episode or pathways that involve fear of failure (i.e. amygdala) won't work in such case and there should be something different?
I started thinking of effective motivation to achieve goals as an all-wheel-drive car. Rear wheels push you away from a current state you'd like to not be in, front wheels pull you towards a future state you'd like to be in. They don't have to be rolling at the same time, but it sure as hell helps. ;)
Dr. Huberman, thank you!
To add to your description of how to visualize failure to achieve success, I found this explanation from Dr. Balcetis poignant:
"When planning for a new goal, we have to carve out time to consider the ways we might fail. This is why, for example, flight attendants always tell us where the life preservers are located. If the plane is going down, that is not the time to figure out an action plan-passengers should already know where to find those life jackets. So in advance, craft vivid, tangible images in your mind of all the ways your plan might go wrong. Then devise solutions, so that if disaster does strike, you’ll know exactly what to do." (from a podcast Dr. Balcetis was on)
I would also parallel this with the concept of "implementation intentions" which I learned about through Dr. Judy Ho and her book, Stop-Self Sabotage. The book is essentially a 6-week workbook for discovering how one self-sabotages and how to recognize and get past what triggers self-sabotage in the moment to achieve goals, oftentimes via the use of implementation intentions.
I have to say, the HLP topics are perfectly timed. I absolutely want to capitalise on the fresh start a new year provides by creating good habits and actionable goals. Kudos to the team for getting it right week after week. I look forward to seeing what you do next.
I am completely enamored with neuroscience and this podcast. Thank you, Dr. Huberman for what you're doing for the world! As an educator, I have been implementing the application of the focal point outside of one's peri-personal space before beginning tasks. My students, whether by placebo or otherwise, are improving.
Making predictions to track targets, goals & objectives is a syntropic process -- teleological.
From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic).
Teleological physics (syntropy) is dual to non-teleological physics (entropy).
Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics!
Concepts are dual to percepts -- the mind duality of Immanuel Kant.
Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality).
The concept of gravity is dual to the concept of acceleration -- Einstein.
"Always two there are" -- Yoda.
Teleophilia is dual to teleophobia.
Physics is currently dominated by teleophobia -- this is why you need a fourth law.
"The brain is a prediction machine" -- Karl Friston, neuroscientist.
"We predict ourselves into existence" -- Anil Seth, neuroscientist.
Reality is predicted into existence -- a syntropic process!
Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes.
My mind is your matter and your mind is my matter -- duality!
The amount of things I've learned from your podcasts is insane ! Thank you for everything. Can't believe that this is free.
Making predictions to track targets, goals & objectives is a syntropic process -- teleological.
From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic).
Teleological physics (syntropy) is dual to non-teleological physics (entropy).
Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics!
Concepts are dual to percepts -- the mind duality of Immanuel Kant.
Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality).
The concept of gravity is dual to the concept of acceleration -- Einstein.
"Always two there are" -- Yoda.
Teleophilia is dual to teleophobia.
Physics is currently dominated by teleophobia -- this is why you need a fourth law.
"The brain is a prediction machine" -- Karl Friston, neuroscientist.
"We predict ourselves into existence" -- Anil Seth, neuroscientist.
Reality is predicted into existence -- a syntropic process!
Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes.
My mind is your matter and your mind is my matter -- duality!
Well said. We are very lucky for that. :)
Indian attendance here
Yes
This reminds me of "playing the tape backwards" which is a technique for avoiding addiction relapse by thinking about the negative outcome and how things will spiral with this one small action.
This really helps me with solidifying in my brain why I'm doing what I'm doing (sobriety/recovery)
Appreciate the effort you put in week in,week out to guide people in their journey to life.
I see what you did there
My wife and I did the space-time bridging exercise while taking a stroll in the park one day and we both fellt its effect immediately. It does something to one's attention, akin to what a warm-up exercise does for muscles and joints before a training. We even asked our 12 & 10y.o. kids do it. And they felt pretty much the same effect themselves. Now, I am really not particularly impressionable a person (being a psychiatrist myself) and I tend to subject mind-tips and interventions to a good measure of critical scrutiny and skepticism. After all, there's a lot of mumbo-jumbo on the internet these days. But this one and the NSDR protocol are something I can (and do) recommend people try, with good conscience, out of my own first-hand experience. Last but not least, I would like to thank Dr. Huberman for sharing his knowledge and experience with the world!
There is basically *nothing* on TH-cam of any credit worthiness about how to overcome or set yourself up to prevent COGNITIVE OVERLOAD. I would LOVE to see something on this from this channel.
Before Christmas, I was a student teacher of maths (I hope to be allowed to re-start in August). One say during the 2nd week I was due to give my first 2 maths classes by myself, and I had an anxiety attack that ended my course :(
BUT, I think that what lead up to this was cognitive overload - during the school placement, instead of the University just allowing us to do the school placement, we also had to attend 2 different weekly meetings, 2 seminars 2 hours long, and write both the University lesson plans AND the separate (but linked) school lesson plans, then complete each on after the lesson with comments on performance. I was affected with severe cognitive overload because my focus was just knackered, I couldn't concentrate, and in writing just ONE maths lesson I couldn't think of just SIX maths questions. It was as if my brain had literally STOPPED working and didn't respond to anything I asked it. It literally *shut* *down* .
Hi, John. I am a veteran teacher and teacher-mentor in the USA. Your workload and experience as a new teacher is unfortunately common, as was your anxiety and exhaustion. I had similar feelings 20 years ago when I did student teaching. I encourage you to find a mentor and a peer support network.
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
Thank you Andrew for this amazing talk. I’m only 31 minutes into it - but this t exactly what I was needing! Thank you to you and your team for all your amazing scientific work and efforts! I am literally becoming a more focused and better human being because of your work.👍❤️
Making predictions to track targets, goals & objectives is a syntropic process -- teleological.
From a divergent (entropic) perspective everything is convergent (syntropic). From a convergent (syntropic) perspective everything is divergent (entropic).
Teleological physics (syntropy) is dual to non-teleological physics (entropy).
Syntropy (prediction) is dual to increasing entropy -- the 4th law of thermodynamics!
Concepts are dual to percepts -- the mind duality of Immanuel Kant.
Gravitation is equivalent or dual to acceleration -- Einstein's happiest thought, the principle of equivalence (duality).
The concept of gravity is dual to the concept of acceleration -- Einstein.
"Always two there are" -- Yoda.
Teleophilia is dual to teleophobia.
Physics is currently dominated by teleophobia -- this is why you need a fourth law.
"The brain is a prediction machine" -- Karl Friston, neuroscientist.
"We predict ourselves into existence" -- Anil Seth, neuroscientist.
Reality is predicted into existence -- a syntropic process!
Mind (the internal soul, syntropy) is dual to matter (the external soul, entropy) -- Descartes.
My mind is your matter and your mind is my matter -- duality!
I am constantly impressed by the information and delivery on this channel. Dr. Huberman- thank you for sharing your knowledge with the world!
I still can't believe we get all of this content for free.
Indeed seeing my body shrink a bit made sticking to my dietary changes (went plant-based, not quite vegan) that much easier-even caught the attention of all three of my diabetic, carnivore housemates who have reduced their meat intake and opened up to experimentation with alternatives.
Seeing change made it easier to visualize more change and appreciate my accomplishment(s) thus far.
Also, finally SEEING how much muscle mass I lost ten years ago due to aggressive chemotherapy followed by sternotomy for tumor resection (7 months ultrasedentary and filled with antibiotics led to regaining all that weight as fat) has made an enormous difference in my decision-making, weighing physical chores vis-à-vis potential injury; so I've not injured myself lately as I had so frequently in the interim 9 years due to believing myself still as capable as before the cancer treatments. The visuals are far more powerful than mere logic for my setting reasonable goals and my willpower/determination.
Keep seeking and adjusting beyond the usual… High Five ✋🏻 You!!! 🫶🏻from 🇦🇺
Hi Andrew.
Incredible podcast episodes lately.
Thank you a lot.
Haven't watched this one yet.
Since you always encourage us to let you know the topics we would like to see you cover, all I can do is tell you what I struggle with at the moment:
- Procrastination
- Overthinking
- Decision making
- Decision fatigue
- Sudden Crashes (Mental / Neural Shutdown)
I don't know if there is a science behind them, but if there is it would be awesome to hear it from you.
you are currently changing the way I live my life in the most beneficial way I could have ever imagined possible. Thank you!
I rarely comment but just wanted to say thank you for sharing your knowledge. I am so grateful to get to learn this for free. your podcasts have been a huge help for me. thank you Dr. Huberman
Great content that has topics that are not often covered by other experts. Also, the doctor has an excellent calming voice which I'll guess helps us hear and retain the material covered. Kudos and many thanks!!
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!
Exactly! I like that he's real and doesn't act as though he is, or say that he does everything perfectly. Some do, but they're probably just big narcissists with no real world experience, or true intellectual gifts. Karma gets the narcissists in the end anyway, whether they're covert or overt, or just flat out scammers who peddle useless products to the masses and hate the honest ones like huberman who actually delve into the research.
@@melodym5993 I agree! Almost with an immodest sense of nobility, Andrew Huberman presents the research findings to us in a didactic and accessible way. People often asked me who my favorite teacher was in school. I had various professors I liked, but if someone asked me, "Today, who is your favorite teacher?" Andrew Huberman. Hands down! 😀
Last night I achieved an amazing 9 hours of sleep, which had been difficult for me because I've had chronic insomnia since I was 17, I'm now 51.
Why I mention this is because I was getting to the end of the podcast and thought, why don't we set long sleep as a goal? Why do we as humans believe it's an automatic reflex to being awake during the day?
Like anything it deserves it's own dedication and time to adhere the principle importance of rest and sleep.
Great, deep, truly restful sleep should be a goal. Great podcast! Thank you so much for the information you share which has increased the value in my mind, body, spirit and life. Keep on rockin'! 🤘🏽🧠⭐
Ok finally today i am learning neuroscience of goal achievement. After so many years of reading goal related topics.
Dear Andrew Hberman,
Thank you sir for this insightful episode on goal setting and pursuit! I found the neuroscience behind it fascinating, and the practical tools you provided are incredibly helpful.
so to achieve goals we need to :
1.Set moderate goals
2.Plan concretly
3.Foreshadow failure
In fact Space-Time Bridging is useful for Goal setting,goal assessment and goal pursuit it helps to balance and expand awareness, allowing for a more flexible and dynamic engagement with the world.
Great to start the day/week with your fabulous lectures and the inspiring way that you teach us about neuroscience, psychology, and how to impact our own habits in positive ways. Thank you dr. Hub for all that you offer to us here __ I/we appreciate you so much… 🙏
This is a service to humanity! I am using these podcasts to improve myself and consequently the people around me benefit from me being in a better state of mind. I always say that spirituality is a not yet known science of how the brain could work if we knew its mechanics… which might be quantum in nature… Let’s get there because we are still in diapers of brain science! Thank you Dr. Huberman!
The most useful podcast on the entire internet. Expert advice always. 💯
😮😮😮😅😂e
I am beyond fascinated by this podcast and the vast knowledge of dr. Andrew Huberman. It has improved the quality of my life big time. This episode in particular has helped me to better understand planning and achieving goals due to the struggle I’ve been facing since the loss of my mother during the beginning of the COVID-19 pandemic and later on my sister loss, the cherry on the top was changing careers. Quitting a very well paid corporate job to pursue my entrepreneurial dreams is not easy but I’m very excited. Thank you again.
I'm so proud of myself
Seeing how far i have come
I changed for good & continuously improving every day
I can do it 🤗😭 no matter what my circumstances are
I will
Hi Andrew, would love to see you cover the effects of video games on the brain, especially in growing children. There seems to be many opposing views on how good/bad gaming can be and would love the input of someone who specialises in both neurology and vision.
Great topic idea. Glad you brought it up.
Yes!
Excellent idea
Him talking about focusing on one point really made me think about counter-strike as you spend lots of time focusing on a single point and making sure to not blink once because if you blink you might miss the opponent
yes please!
I was so focused on this video than anything else i have ever done. The content is pure gold.
Dr. Huberman can you contextualize the focusing on potential failure as a means to achieve goals? I heard you say in an interview that you had set goals to do your PhD, a postdoc, and lead a lab by certain ages, which you successfully achieved. At what point along those trajectories did you focus on potential failures? I can understand the importance of acknowledging potential failures as a method of plotting optimal pathways to pursue goals (as I think the study suggests), but the focusing on failure to scare one into constant action is going to paralyze those prone to any level of anxiety or depression and keep cortisol releasing at unhealthy levels. If you can corroborate that this works from your own experience that might help.
He said that you should foreshadow failure but DON'T think you're failing and reward yourself for being in the right track.
Foreshadow how bad failure will be is different from thinking you're failing.
@@_ADHK293A_ yes I get that foreshadowing failure helps in pre goal-pursuit planning. That’s well supported in the literature. But he also alluded to constantly thinking about the fear of failure and how disappointed you’ll be in yourself if you fail as a method to punctuate motivation during pursuit. I’m not even suggesting they get to the point of thinking they are failing. It’s the persistent dwelling on failure and conjuring fear during pursuit that’s problematic.That may work for some but it’s more likely to arrest pursuit in those prone to anxiety or depression, and worse keep cortisol releasing at chronically elevated levels.
Possible alternative: Dr. Laurie Santos (Yale Psych prof) mentioned a similar concept as a way to break hedonic adaptation, but the way she framed it may make visualizing failure during goal pursuit less paralyzing for those prone to anxiety or depression. It’s different than what ADH suggests, but it does appear to align with the neural circuitry involved in goal pursuit. Nutshell: centuries ago Stoics began their day visualizing terrible things for 5 mins, not bc fear of those things potentially happening launched them into action but bc when they opened their eyes they felt relief and gratitude that those things hadn’t happened. In goal pursuit context (so aside from foreshadowing potential failure as a means to establish an optimal plan prior to pursuit), occasionally, briefly visualizing what could have failed (amygdala) but didn’t, to punctuate how well it’s actually going (PFC), thus enmeshing emotionality/relief/gratitude in one’s current state of progress (OFC), may have a better chance at motivating action (basal ganglia) in anxious/depressed prone individuals who would otherwise be “no-go” at thoughts of failure during pursuit. Timing of this would be key. (no data to back this, just something to consider.)
I'm going to check the work of Dr. Laurie Santos. Thank you for this great comment.
@@_ADHK293A_ please do! Dr. Santos is aces. She has a podcast called The Happiness Lab. Her work isn’t focused on goal setting or pursuit per se, I just thought one of her protocols could be adapted in this instance. Have a great week!
I haven't ever been to your youtube videos Andrew, I always listen to the podcast only but today I was overwhelmed and had to come and make a comment. The amount of self help, personal development, and business books out there is astounding. Thank you for making content that, in general, is better than those resources, and thank you for making it free. This is a wonderful thing that you are doing for humanity. I stopped mid episode and was just stunned thinking about how you could be making a ton of money off this research you do. Please continue with your goal of providing good science to the masses for free. It is truly a noble endeavor.
0:21 intro to neuroscience of goals
13:55 setting and achieving goals 101
35:39 visually focussing on goal line
2 pathways 43:50
(i)
(ii) 44:40 50:30
blood pressure 45:32
(inspirational, specific, action oriented) 50:00
()
tool- focal vision 51:55
THANK YOU
Thinking about failing my finals really motivated me to study. When I think about passing and the great feelings that comes with it is satisfying and like he said it’s short lived. Only when I think about how much I will regret not passing and how it will set me back makes me study. Really and truly it frightens me to think how stuck I’d be without being successful.
Another fantastic podcast. The science is fascinating and the tools are easy to implement. This podcast and the one on habit formation provide everything one needs for sustainable lifestyle changes and growth. Thank you SO much, Dr. Huberman.
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.
2M subscribers, 25k likes, 1.5k comments. We're truly ungrateful. Thanks, professor 🙏
This is one of the best podcasts I’ve ever listened to
Interesting 10 years ago I wanted to lose weight and basically I was telling to myself everyday "If I don't do it today I will regret tomorrow" and I lost 10 Kg. It worked in the past. But I picked the wrong goal, I just wanted to lose the weight and I did it... so after that I lost focus on the healthy life and got all weight back, even worse.
Now during the lockdowns, I just said "it is enough" and "I did it in the past I can do it again". Lost 28 Kg already but, because of my journey was bigger, in the middle I realize that if I stop this healthy routine I will get all back. So my goal is to have a healthy life, no to lose weight. Yeah I want the "30 kg" mark, just to tell myself "I did it" but I now that... the goal a no ending goal, it is a journey goal not a destination.
Love your videos, btw.
Great job 👍🏻 really inspiring! Keep on going! Establish yourself!
This is my favorite person of all time and I don’t think that will ever change.
Certain things I’m hearing I’ve suspected, like the anticipation of dopamine release itself - releasing dopamine. I can have a certain thought that excites me, and the quick spike in my mood is surely the result of some neurological change. My excitement for coffee itself - makes me happy.
For him to be doing this research and relaying it in comprehensive terms is just invaluable. Great work Andrew thank you for doing what you do.
1:02:50 "There's a near doubling in the probability of reaching one's goal, if you focus routinely on foreshadowing failure."
1:04:50: "There's a near doubling in the likelihood of reaching a goal of any kind, if you're constantly thinking about how bad it is gonna be if you fail."
you are one of my favorite people in the world...thank you so much for doing this for us...I 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 coffee...lol) 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 us...I can't say enough. Thank You.
This is what the internet is for!
Absolutely life-changing information, thanks for all the work you put into these.
Suggestion for a future podcast: The idea of focusing on a visual point, possibly a horizon, brought to mind the feel-good effect of viewing a pleasing landscape. This always results in a feeling of happiness for me. I’m wondering if there are studies that confirm this.
This is indeed a manual for life, at least mine. Thanks Andrew for contributing in ways you can't even imagine
Awesome
This podcast should include in school curriculum across world
First the Like, then the listen. Since every podcast is amazing and most useful!
Thank you very much, Andrew 💞 🤗
Everyday during my daily routine I walk past McDonalds. I also tend to be hungry during this time of day. I usually have the willpower to abstain of going there, but today I felt weak, and so I walked in its direction. But then I realized what I had just learned on this podcast, and visualized myself fat, ugly, and unhealthy. And guess what. I automatically made a U-turn and headed back home. There wasn't even any impulsive to continue going there. It just went against my values, of which I reminded myself, and it became effortless. Great, great information. Thank you Mr. Huberman.
Been checking my notifications all day!!!
Thank you in advance I already know it’s gonna be an awesome episode! They always are!!
Thank you Andrew Huberman🙏🏽. Remember to enjoy your life. Have joyous moments during your day. Be happy, rich, safe, healthy, and successful ❣️
This podcast helps me kickstart my week!
I'm so greatful for your TH-cam channel 🙏, listening to you speak on all of your deep knowledge on different topics is so nourishing to my soul. I enjoy gaining new tools to apply to my everyday life. ♡