Notes

• There’s a single brain circuit that governs all goal related behavior
• It is responsible for two primary functions → assessing value and controlling action
• adrenaline is made from dopamine. No dopamine = no adrenaline

Dr. Huberman lists 8 specific actionable science-backed strategies for achieving our goals. They can be broken down into three main categories:

1. Goal Setting: how do we set the right goals?

2. Goal Execution: how do actually do the actions required to achieve our goals?

3. Goal Persistence: how do we stick with our goals?

4. The 85% Rule — you should set your goals so that you achieve them 85.13% of the time (failing 15% of the time despite your best efforts)

5. Make A Plan — SMART goals, create a specific set of action steps that get right down to details about what success would look like

6. Imagine The Worst — write down/talk about how bad it will be if you don't achieve your goals, it’s motivating to think about what it will be like if you fail.

7. Outsmart Your Obstacles — identify potential obstacles ahead of time and then planning out how to defeat them (foreshadow failure)

   • Obstacle-focused journaling technique

8. Procrastinate with Other Tasks — pre-task multitasking before a work session can actually help you generate adrenaline and get you into action

9. Focus Your Eyes to Focus Your Mind — Focus your visual attention on a single point for 30-60 seconds, it increases levels of systolic blood pressure and adrenaline

10. Have A Weekly Check In — review the progress you’ve made on your goals once a week, “dopamine milestone” — a pit stop where you signal to your brain that things are moving forward

11. Reward Your Effort — the next time you make an effort on something important — take note, and then take pride. Celebrate progress, not perfection, pat yourself on the brain