Dr. Huberman emphasizes the significance of goal-setting by writing them down, discussing how writing engages neural circuits differently than typing on a phone. Huberman highlights that the first time in human evolution we might be writing with our thumbs and that handwritten notes enhance memory retention. Effective goal-setting includes defining the primary action to achieve the goal with specificity, like running a certain number of miles per week. The recommendation is to be extremely specific about goals, such as deciding the exact number of gym visits per week and the duration of each session.
The process involves:
Setting the priority.
Defining the verb action representing the majority of the effort towards the goal.
Specifying the time commitment per week.
The science behind successful goal-setting consistently shows the importance of specificity and measurability. Different goal-setting methodologies like the ABC method, SMART method, and SMARTER method all emphasize these components.
Visualizing positive outcomes before initiating the day's work towards a goal is beneficial. If motivation is lacking, rather than visualizing the positive end, science suggests visualizing the negative consequences of failing to achieve the goal. This technique is based on how the brain and body react to the different stimuli of positive and negative visualization. If already motivated, visualizing positive outcomes is effective. If motivation is missing, considering the negative emotions attached to potential failure can act as a catalyst to action.
So remember, both positive and negative thinking have their place in the process of goal setting and pursuit.
Andrew Huberman, Ph.D., is a neuroscientist 🧑⚕️ and Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. 🧠
