In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively. Episode show notes: https://go.hubermanlab.com/WaR2Hzr Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Goal Setting 00:00:23 Brain & Goal Pursuit 00:03:32 Goal Value, Action Steps 00:05:49 Peripersonal vs Extrapersonal Space 00:07:17 Tool: Visual Focus & Pursuing Goals 00:11:47 Visualization & Goal Pursuit, Tool: Visualize Failure 00:14:08 Tool: Goal Setting & Difficulty Level 00:15:47 Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment 00:21:00 Dopamine & Vision; Importance of Behavioral Tools 00:22:57 Recap of Tools for Goal Setting & Pursuit 00:24:09 Goal Pursuit, Time; Tool: Space-Time Bridging 00:31:38 Recap, Key Takeaways #HubermanLab #Science #GoalSetting Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer