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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 — 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.
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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
