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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 \u2014 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.\nFor show notes, including referenced articles and additional resources, please visit hubermanlab.com.\nUse Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.\nThank you to our sponsors\nAG1 (Athletic Greens): https://athleticgreens.com/huberman\nLMNT: https://drinklmnt.com/huberman\nWaking Up: https://wakingup.com/huberman\nMomentous: https://www.livemomentous.com/huberman\nTimestamps\n(00:00:00) Goal Setting Toolkit\n(00:02:26) Sponsors: LMNT & Waking Up\n(00:04:43) Biology of Goal Setting & Pursuit\n(00:08:50) Tool 1: Choose a Priority Goal\n(00:12:04) Tool 2: Pursue Lofty Goals\n(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing\n(00:24:06) Tool 4: Visual Reminder Myth; \u201cPost-It Fallacy\u201d\n(00:26:44) Tool 5: Accountability Myth, \u201cDon\u2019t Tell the World\u201d Rule\n(00:31:35) Intrinsic Motivation & Goal Achievement\xa0\n(00:33:22) Sponsor: AG1\n(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle\n(00:37:35) Tool 7: Quantifiable Goals; Book Writing\n(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking\n(00:50:38) Sponsor: InsideTracker\n(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort\n(01:05:50) Tool 10: Distance from Phone\n(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards\n(01:17:11) Tool 12: \u201cMiddle Problem\u201d; Time Chunking\n(01:23:16) Tool 13: Circadian Rhythm & Attention\n(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings\n(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media\xa0\nTitle Card Photo Credit: Mike Blabac\nDisclaimer