An overview of the episode's focus on goal setting and achieving goals, including a review of previous episodes and the incorporation of new information from scientific literature.

Introduction to Goal Setting

An in-depth explanation of the neural circuitry involved in goal setting and pursuit, including the role of the amygdala, basal ganglia, lateral prefrontal cortex, and orbital frontal cortex.

Neural Circuitry of Goal Setting and Pursuit

Guidance on how to select a specific priority goal and define the specific actions (verbs) involved in pursuing that goal, with an emphasis on specificity and measurability.

Defining Specific Goals and Actions

Dispelling the myths of the post-it fallacy and the myth of accountability fallacy in the context of goal pursuit, and providing insights on the impact of visual reminders and positive feedback on motivation.

Dispelling Common Myths about Goal Setting

Exploring the concept of not sharing your goals with the world and the impact of accountability on goal pursuit.

The Don't Tell the World Rule

Discussing the concept of using resistance and opposition as motivation for achieving goals.

The Friction Model of Achieving Goals

Explaining the concept of focusing on a 12-week cycle for pursuing a specific goal and the importance of defining time blocks for goal pursuit.

The 12-Week Cycle of Goal Pursuit

Exploring the use of visual focus to increase motivation and maintain cognitive focus during goal pursuit.

Visual Focus and Motivation

Exploring the impact of visual focus on systolic blood pressure and neurochemical deployment.

Understanding Systolic Blood Pressure

The benefits of visual focus on goal achievement and perceived effort reduction.

Visual Focus and Goal Achievement

Incorporating a visual focus protocol for increased focus and motivation.

Protocol for Increasing Focus and Motivation

Incorporating tools like airplane mode and panoramic vision for enhanced focus.

Incorporating Additional Tools

Understanding the role of dopamine in maintaining consistent motivation.

Dopamine Regulation and Motivation

Implementing random intermittent reinforcement for goal accomplishment.

Random Intermittent Reinforcement

Strategies for overcoming the middle problem in goal pursuit.

Overcoming the Middle Problem

Leveraging circadian rhythms for optimal focus and motivation.

Circadian Rhythms in Attention

Discusses the importance of sleep, protocol flexibility, and the positive impact of completing goals on energy and wellbeing.

The Importance of Sleep and Goal Setting

Provides information on how to support the podcast through subscriptions, reviews, and sponsorships.

Supporting the Podcast

Promotes Momentus Supplements and offers a 20% off discount for listeners.

Momentus Supplements

Encourages signing up for the Neural Network newsletter and following Huberman Lab on social media for science-related content.

Neural Network Newsletter and Social Media

Wishes the audience luck in setting and achieving their goals and expresses gratitude for their interest in science.

Closing Remarks

- The Huberman Lab Podcast discusses science and tools for everyday life
- Professor Andrew Huberman from Stanford School of Medicine talks about goal setting and achieving goals
- The episode will focus on key takeaways from previous episodes and new information from scientific literature
- The podcast is separate from his teaching and research roles at Stanford
- Sponsors for the podcast include 8Sleep and Maui Nui Venison
- The neural circuitry involved in goal setting and pursuit consists of 4 major stations in the brain
- The goal setting and pursuit circuitry involves the amygdala, basal ganglia, lateral prefrontal cortex, and orbital frontal cortex
- The same neural circuitry is used for achieving different types of goals
- The first step in pursuing a goal is to decide on a specific goal to pursue
- Trying to achieve many goals simultaneously often leads to failure

- Trying to achieve too many goals at once leads to failure
- It's important to prioritize one goal at a time
- Setting a challenging goal recruits the necessary neural circuits for motivation and action
- Specificity in defining the actions involved in pursuing the goal is critical
- Writing down the goal and specific actions on paper is important for embedding knowledge in the nervous system

- The key to pursuing a goal is to define the major action involved in achieving it
- Specificity and measurability are key components of successful goal setting and pursuit
- Visual reminders, such as post-it notes, need to be updated daily and placed in different locations to be effective
- Accountability, or telling others about your goal, may actually diminish the probability of achieving it
- It is best to keep your goal to yourself or find someone who doubts you to increase motivation and success in achieving the goal

- The "don't tell the world" rule suggests not sharing your goals with others, but rather keeping them to yourself
- Having an "accountability buddy" can be helpful, but the focus should be on self-motivation
- Setting measurable goals and pursuing them in 12-week cycles is recommended
- Writing down specific actions and time commitments for pursuing the goal is important
- Measurable goals can be quantifiable (e.g. running a certain distance in a specific time) or more abstract (e.g. achieving a degree)

- The speaker emphasizes the importance of quantifying the amount of time spent on specific actions to achieve a goal
- They discuss the difficulty of quantifying goals, such as learning conversational French or writing a book
- The speaker explains the best protocol for initiating goal pursuit, based on whether one is motivated or unmotivated
- Visualizing the positive outcome is effective for motivated individuals, while visualizing failure is recommended for those feeling unmotivated

- The speaker discusses how to stay motivated and focused when pursuing a goal
- They emphasize the importance of visual focus in maintaining motivation and arousal
- They mention a sponsor, InsideTracker, and the benefits of their personalized nutrition platform
- The speaker provides tips for initiating daily work and maintaining focus within a learning block
- They explain the impact of visual attention on neurochemical release and arousal
- They recommend setting a visual target and maintaining focus for a period of time to increase motivation and focus

- Setting a timer to focus on a specific point can increase autonomic arousal and cognitive focus
- This visual focus can increase systolic blood pressure and the deployment of neurochemicals from the brainstem
- It has been shown to decrease perceived effort and time needed to complete tasks
- The increase in blood pressure is transient and safe, and can be done periodically during goal pursuit
- Removing distractions, such as putting the phone on airplane mode, can enhance focus and productivity
- Understanding and regulating dopamine levels can also help maintain motivation while pursuing goals

- The Huberman Lab Podcast discusses science and tools for everyday life
- Professor Andrew Huberman from Stanford School of Medicine talks about goal setting and achieving goals
- The podcast focuses on key takeaways from previous episodes and new information from scientific literature
- It is separate from his teaching and research roles at Stanford
- Sponsors for the podcast include 8Sleep and Maui Nui Venison
- The neural circuitry involved in goal setting and pursuit consists of 4 major stations in the brain
- The same neural circuitry is used for achieving different types of goals
- The first step in pursuing a goal is to decide on a specific goal to pursue
- Trying to achieve too many goals at once leads to failure, so it's important to prioritize one goal at a time
- Setting a challenging goal recruits the necessary neural circuits for motivation and action
- Writing down the goal and specific actions on paper is important for embedding knowledge in the nervous system
- Specificity and measurability are key components of successful goal setting and pursuit
- Visual reminders need to be updated daily and placed in different locations to be effective
- It is best to keep your goal to yourself or find someone who doubts you to increase motivation and success in achieving the goal
- Setting measurable goals and pursuing them in 12-week cycles is recommended
- The speaker emphasizes the importance of quantifying the amount of time spent on specific actions to achieve a goal
- Visualizing the positive outcome is effective for motivated individuals, while visualizing failure is recommended for those feeling unmotivated
- They emphasize the importance of visual focus in maintaining motivation and arousal
- They recommend setting a visual target and maintaining focus for a period of time to increase motivation and focus
- Removing distractions, such as putting the phone on airplane mode, can enhance focus and productivity
- Understanding and regulating dopamine levels can also help maintain motivation while pursuing goals.

- Dopamine is the molecule of motivation and reward
- Rewarding yourself every time you reach a milestone diminishes the potency of the reward and reduces motivation over time
- Random intermittent reinforcement, such as flipping a coin to decide whether to reward yourself, is the best way to maintain ongoing motivation
- Acknowledge and break up the "middle problem" of decreased motivation in the middle of pursuing a goal
- Self-generated cognitive reinforcement and physical rewards should be randomly and intermittently given to maintain motivation and increase the probability of success

- The piece discusses how to optimize learning and goal pursuit by breaking up the session into smaller chunks
- It emphasizes the importance of acknowledging the "middle problem" of decreased motivation and focus during the middle of a learning session
- The concept of circadian rhythms in attention is introduced, with the suggestion that focus and motivation are highest 30 minutes, 3 hours, and 11 hours after waking up
- The author advises scheduling goal pursuit sessions at these optimal times, but also acknowledges the constraints of work and personal schedules
- The importance of actually engaging in goal pursuit is emphasized, regardless of the specific timing of the sessions

- The speaker is trying to extend the amount of time spent running.
- They went for a run at 10 p.m. and felt great the next day.
- The importance of completing goals and feeling accomplished is discussed.
- The speaker promotes their podcast and sponsors.
- Supplements are mentioned as beneficial for sleep, hormone support, and focus.
- The Neural Network newsletter is promoted as a free resource.
- The speaker encourages following them on social media and wishes the audience luck in achieving their goals.

- Dopamine is the molecule of motivation and reward
- Rewarding yourself every time you reach a milestone diminishes the potency of the reward and reduces motivation over time
- Random intermittent reinforcement is the best way to maintain ongoing motivation
- Acknowledge and break up the "middle problem" of decreased motivation in the middle of pursuing a goal
- Self-generated cognitive reinforcement and physical rewards should be randomly and intermittently given to maintain motivation and increase the probability of success
- The piece discusses how to optimize learning and goal pursuit by breaking up the session into smaller chunks
- It emphasizes the importance of acknowledging the "middle problem" of decreased motivation and focus during the middle of a learning session
- The concept of circadian rhythms in attention is introduced, with the suggestion that focus and motivation are highest 30 minutes, 3 hours, and 11 hours after waking up
- The author advises scheduling goal pursuit sessions at these optimal times, but also acknowledges the constraints of work and personal schedules
- The importance of actually engaging in goal pursuit is emphasized, regardless of the specific timing of the sessions
- The speaker promotes their podcast and sponsors, mentions supplements, and encourages following them on social media and wishes the audience luck in achieving their goals.

In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Goal Setting Toolkit
(00:02:09) Sponsors: Eight Sleep & Maui Nui
(00:04:43) Biology of Goal Setting & Pursuit
(00:08:50) Tool 1: Choose a Priority Goal
(00:12:04) Tool 2: Pursue Lofty Goals
(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
(00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy”
(00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule
(00:31:35) Intrinsic Motivation & Goal Achievement 
(00:32:58) Sponsor: AG1
(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle
(00:37:35) Tool 7: Quantifiable Goals; Book Writing
(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking
(00:50:38) Sponsor: InsideTracker
(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort
(01:05:50) Tool 10: Distance from Phone
(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards
(01:17:11) Tool 12: “Middle Problem”; Time Chunking
(01:23:16) Tool 13: Circadian Rhythm & Attention
(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings
(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media 
Title Card Photo Credit: Mike Blabac
Disclaimer

Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Today, we are talking about goal setting and achieving goals.

Now, we've done 3 full episodes about this topic previously.

I did a solo episode about this topic where I described the neuroscience of the circuitry in the brain and body that underlies goal setting and pursuit.

I also hosted 2 expert guests who have done extensive research on these topics.

Emily Balcedas from New York University and Dr.

So today's episode is going to focus on the key takeaways from those 3 previous episodes, as well as incorporate new information that has been published in the scientific literature since those episodes aired.

So that by the end of today's episode, you will have a potent toolkit for setting and pursuing goals.

We will talk about how to select which goals to pursue and when, we will talk about how to measure your progress.

We will talk about how to initiate and sustain motivation as you pursue your goals.

We are also going to dispel some prominent myths about goal setting and pursuit.

Given that this is a toolkit episode, I will talk about some of the underlying biological mechanisms for the protocols that I described, but most of what I will cover are the protocols themselves.

The how to identify a goal, select the best goal for you to pursue, how to initiate goal pursuit, how to maintain goal pursuit, how to evaluate progress and how to do the post hoc analysis after you achieve a goal, or as the case may be, not achieve a goal.

Although I am confident that if you implement even a subset of the protocols that we cover today, that you stand the greatest possible chance of both setting the proper goal and achieving that goal.

And I can say that both with confidence and humility because the protocols I describe were not created by me.

They are gleaned from the scientific peer reviewed literature and they have been shown to work.

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

It is however, part of my desire and effort to bring 0 cost to consumer information about science and science related tools to the general public.

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

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Okay, let's talk about goal setting and pursuit.

And as I mentioned a few minutes ago, this is a toolkit episode.

So I'm not going to talk too much about the mechanistic underpinnings of the protocols for goal setting and pursuit.

I'm mostly just going to give you those protocols.

But before I do that, I want to take just 3 minutes, I promise just 3 minutes or less, and describe the neural circuitry involved in goal setting and pursuit.

First of all, the biology of goal setting and pursuit is absolutely beautiful.

It's incredible that we and many other animals, in fact, have this neural circuitry and that it works in the way that it does.

But equally important is that when we have a mechanistic understanding or framework for how a protocol or set of protocols work, it makes it much easier to tweak those protocols and customize them to our unique needs.

Okay, So with that said, the goal setting and pursuit circuitry essentially consists of 4 major stations in the brain.

Although it's important to point out that each of those stations has a number of other connections that are important for the whole goal setting and pursuit process.

But we can distill things down to 4 major hubs or stations within the brain.

And those are the basal ganglia, the lateral prefrontal cortex and the orbital frontal cortex.

So going through those 1 by 1, the amygdala is a structure within the brain.

You actually have 2 of them, 1 on each side of the brain that is involved in circuits associated with arousal in driving levels of alertness.

You've probably heard that many times before, but also things like anxiety.

And actually the amygdala can be involved in what we call positive valence experiences, not just the bad stuff like fear and anxiety, but also positive forms of arousal and even learning.

The basal ganglia include a lot of different brain structures, but for sake of today's discussion, what you need to know is that the basal ganglia includes 2 major pathways.

1 is the so-called go pathway, which is the pathway involved in generating actions.

And the other is the so-called no-go pathway or the pathway involved in withholding or ceasing action.

And this is really important to understand because With all goals, we have to ask ourselves, are we trying to learn how to do something new or are we trying to withhold a certain set of actions?

And of course, anytime we learn anything, it's a process of both generating and withholding certain actions.

So we've got the amygdala and we have the basal ganglia, which has this go, action initiating, and no go, action withholding, circuitry within it.

And then there's the lateral prefrontal cortex, which is involved in immediate and long-term planning.

And this is going to be a key component of today's discussion, because we aren't going to be talking about lateral prefrontal cortex per se, but we are going to be talking about time perception in the context of setting and achieving our goals because setting and achieving our goals is all about being able to orient both in space, knowing where we are and what we're doing, but also in time, know where we are in that road of progress toward achieving our goal or crossing that finish line and repeatedly updating those finish lines in many cases.

And the fourth structure is the orbital frontal cortex, which like all brain areas tends to be a multitasker, does a bunch of different things.

But for sake of today's discussion, it's important to understand that the orbital frontal cortex is involved in evaluation of our current emotional state and arousal state as it relates to our goal pursuit.

For instance, are we happy because we are sensing progress or are we unhappy and feeling frustrated or sad or angry because we are feeling that we are not achieving progress or that somehow we can't get into the sorts of actions that are going to allow us to eventually reach our goals.

Okay, so I described 4 major structures, all of which communicate with each other, and of course, a lot of other brain areas.

And those 4 structures were the amygdala, the basal ganglia, the go and no-go circuitry, the lateral prefrontal cortex, and the orbital frontal cortex.

And those represent the core components of the neural circuitry involved in goal setting and pursuit.

Now I realized I didn't time that section.

So I don't know whether or not it was 3 minutes or less, but if it was shorter than 3 minutes, great.

And if it was longer than 3 minutes, well, I promise to shave a couple minutes off the end of this episode.

Okay, so now you have the understanding that we all have the same neural circuitry for goal setting and pursuit.

I find that amazing, regardless of whether or not you want to achieve a fitness goal or an academic goal or a work goal, monetary goal, relationship goal.

Maybe you want to just get better at relaxing.

I've been told I should perhaps pursue that goal.

Well, you're going to use the same neural circuits for each and any of those.

I also find that very reassuring because what it means is that if we can focus on the tools and protocols that are anchored in the biology of goal setting and pursuit as we understand them to exist in all humans and indeed in other animals as well, well then we should have the greatest possible confidence that we will in fact achieve our goals.

Well, the first question you need to ask yourself is, what goal do I want to pursue?

And the first protocol for deciding what goal you want to pursue is actually a quite simple 1 in terms of how it's stated, but it's fairly complex for a lot of people to answer.

And that is, which specific goal are you going to try and pursue?

Most people who try to achieve many goals simultaneously fail at all of them.

This is what I call the overhaul approach.

When people think, okay, you know, in January 1 or next month or next week, or perhaps even today, I'm going to start exercising, I'm going to start meditating, I'm going to learn a language, I'm going to learn to dance.

I'm going to do all these different things.

I think here is an appropriate place to highlight the word priority.

A priority literally means 1 thing that you place ahead of all others.

These days we hear a lot about priorities, plural, but we really should be thinking about priority and defining our priority for learning in a given phase.

So if you are somebody who wants to get more physically fit or you want to learn something cognitively, That's terrific.

You are allowed to have multiple goals, but I highly recommend that you first select just 1 goal.

Of course, you don't let go of other aspects of your mental health and physical health, that you don't throw your life away in service to this 1 goal.

We've all seen how that goes, and it's not a pretty picture, but rather that you continue to engage in healthy ways with the other aspects of your life that you're proficient at or mostly proficient at, but that you select 1 goal that you're going to try and attain.

How you select that 1 goal, of course, it's going to reflect your values, your motivation, your resources, but it's very important that you spend some serious time defining that 1 priority, that 1 goal for this initial goal setting and pursuit period.

And in a moment, I'll tell you how long that goal pursuit period ought to be.

But for some people, the best way to define which goal they're going to pursue is to write out the different things that they want and then essentially cross off the various things that they're willing to put on hold for the time being and circle the thing that they're really going to focus on and only that thing.

It's going to depend on you, your past, your present, your future, your resources, all of that.

But having that 1 priority is going to really increase the probability that you're going to achieve your goal.

Now, we also know from the scientific literature that how lofty that goal is will impact whether or not you're able to achieve it.

And I think most people mistakenly believe that if a goal is easy to achieve, it's more likely that they will achieve that goal.

But in fact, the opposite has been shown to be true.

If a goal is too easy to achieve, it seems that it doesn't recruit sufficient amounts of the arousal network that involves the amygdala, but a bunch of other brain structures as well, that get people into the necessary actions to continually pursue that goal.

In order to learn something, we have to shift our nervous system into states that are somewhat uncomfortable.

These should be safely uncomfortable states, but they should be uncomfortable states.

And we're going to talk more about this as the episode continues, but any kind of successful learning or goal pursuit is going to involve errors.

All of those states of mind and body, in fact, shift the brain into modes of so-called neuroplasticity.

And that should make perfect sense because if you can complete what you need to do easily, there's absolutely no reason for the neural circuitry in your brain or body to shift in any way.

Rather, those states of discomfort, frustration, anxiety, et cetera, represent shifts in neurochemical states that literally open the opportunity for neuroplasticity to occur.

The changes between neurons that allow those neurons and their associated neural circuits to perform differently in the future when we learn something.

First, define the specific priority goal that you're going to pursue and set aside all other goal pursuits.

And in doing that, it makes sense to pursue a somewhat loftier goal than perhaps a more mundane goal.

Or if you know exactly what goal you're going to prioritize, that you try and achieve perhaps more than you think you ought to be able to achieve within that given goal.

And within the goal that you decide to prioritize, you want to set a level of progress, a level of performance that you're striving to attain, that's a bit above what you actually believe at this time you can accomplish.

Now in doing so, you are inevitably going to encounter some frustration and anxiety, but remember the component of the neural circuitry that we talked about at the beginning of the episode, the orbital frontal cortex.

That orbital frontal cortex is not just part of a neural circuitry that assesses how we feel in a given moment as we're trying to pursue a goal, but it also understands context.

It has the capacity to, for instance, see that you're experiencing anxiety, know that you are frustrated, but now that you understand that anxiety and frustration that comes with making errors is actually the gateway, It's a necessary gateway to achieving neural circuit changes, so-called neuroplasticity.

Well, the orbital frontal cortex understands that context.

It literally can take information about neuroplasticity.

It can take information about frustration, which you now have, and it can combine those such that when you experience that frustration, you experience those errors, and you previously would have wanted to quit, now you know that you are literally making progress.

You're literally shifting those neural circuits in the direction of improved learning.

Now, it's also important to remind that neuroplasticity, the changes in neural circuits that allow for improved performance in the future does not occur instantaneously.

That frustration that occurs during our attempts to learn or to pursue a goal is the trigger for neuroplasticity.

The actual rewiring of neural circuits that allows for proficient correct performance occurs during deep sleep and other forms of deep rest.

This is something I've covered extensively in episodes on neuroplasticity and learning.

And if you'd like to learn more about neuroplasticity, In fact, if you'd like a 0 cost toolkit that defines the so-called super protocol for neuroplasticity and learning that is not just nested within the context of goal pursuit and learning, we have that.

You go to the menu, scroll down to newsletter, and you can sign up.

And you'll get that as a brief, I believe it's a 2 or maybe 3 page PDF.

Okay, so returning to goal setting and pursuit, first you need to set your goal.

You really should take the time required to define your priority.

And then you're going to pick a goal that really feels challenging, that feels like it might even be out of reach because that will recruit the neural circuits associated with arousal, they're motivating enough to get you into action.

I'm not suggesting that you pick a goal that's impossible to achieve or that you believe is impossible to achieve.

Rather, I'm saying pick a goal that feels just a bit out of reach and don't obsess too much about whether or not it's a lot out of reach or a little bit out of reach.

Pick something you're excited to pursue that you would really like to accomplish, set that goal, and then just set aside all other goals.

Still, of course, maintain or improve other aspects of your life that are necessary for daily living, for mental health, physical health, et cetera, but really just focus on 1 goal.

I promise that you will be far more satisfied with the results if you can truly set a priority.

So once you've defined the specific goal that you are going to prioritize, there are 2 more things that you need to do before you start to pursue that goal.

The first 1 is that you need to define the specific verbs, the actions that are involved in pursuing that goal.

A lot of people will set a sort of title goal or a goal state.

They'll say, oh, you know, I want to be rich or I want to be smart, or they will say, I want to be fit or proficient in a given language.

It's really important that you put additional specificity on your goal.

In fact, it's important that you put a lot of specificity on your goal and that you focus mainly on verbs when defining that specificity.

Now, there are a lot of reasons for this that have to do both with increasing the probability that you will achieve your goal, as well as maintaining motivation as you pursue that goal.

So for instance, rather than saying you want to be fit or you want to be a better runner or swimmer, you would want to get very specific about the verb that you're going to engage in in order to achieve that goal.

Now, it's somewhat obvious in the case of running or swimming.

I think everyone understands that if you want to be a better runner, there is going to be some running involved.

See all Huberman Lab transcripts on Applepodcasts

Goals Toolkit: How to Set & Achieve Your Goals