本期节目探讨了设定、评估和追求目标的科学原理，解释了目标设定和追求背后的神经回路，并介绍了九个科学支持的工具，帮助你实现目标。节目中还解释了何时以及如何使用目标可视化，何时使用多任务处理，以及如何使用具体的奖励来提高实现目标的可能性。另外，还探讨了为什么设想失败及其后果是有效的，以及如何设定适当挑战级别的目标。此外，还解释了多巴胺分子如何在衡量我们朝着里程碑和长期目标前进的进度中发挥作用，以及如何利用多巴胺来追求目标。最后，节目介绍了一种名为“时空桥接”的独特工具，可用于支持目标设定、评估和追求的各个方面。

🎯 **神经回路：**目标设定和追求背后的神经回路涉及到前额叶皮层、腹侧被盖区 (VTA) 和伏隔核等脑区。前额叶皮层负责制定计划、设定目标和评估价值，VTA 产生多巴胺，而伏隔核是多巴胺的主要接收区，它参与奖赏和动机。

🧠 **九个工具：**本节目介绍了九个科学支持的工具，帮助你实现目标，包括： 1. **85% 规则：**通过专注于最重要的 85% 任务来提高效率。 2. **聚焦视觉：**将注意力集中在目标上，启动目标追求。 3. **使用过去的自我形象：**通过回顾过去的成就来激励自己。 4. **目标可视化：**在开始阶段，通过可视化目标来激励自己。 5. **可视化失败：**持续地可视化失败，避免犯错。 6. **设定适度目标：**设定具有挑战性但可实现的目标。 7. **避免目标分散：**每年专注于 1-2 个主要目标。 8. **目标具体化：**确保目标明确，并定期评估进度。 9. **时空桥接：**通过想象自己在未来实现目标的情景，来增强动机和行动力。

🧠 **多巴胺的作用：**多巴胺是一种神经递质，它在奖赏、动机和目标追求中起着至关重要的作用。多巴胺奖励预测误差机制解释了我们如何根据目标的预期价值和实际结果来调整动机。多巴胺还可以影响视觉，并与视觉相互作用。

🚀 **时空桥接：**时空桥接是一种独特的工具，它可以帮助你将现在的自己与未来的自己联系起来，增强目标追求的动机和行动力。这种方法涉及到想象自己在未来实现目标的情景，并将其与现在的行动联系起来。

🏆 **总结：**通过理解目标设定和追求背后的神经机制，并使用科学支持的工具，我们可以有效地设定、评估和实现目标，在工作、学习、锻炼、运动或个人发展等各个方面取得成功。

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) The Neuroscience of Goals

(00:01:56) Tool 1: Learn Fast(er) by the 85% Rule 

(00:06:18) Sponsors: AG1, LMNT

(00:13:55) Brain Circuits for Setting & Pursuing Goals

(00:21:52) Determining the Value of Goals 

(00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps

(00:30:29) Peripersonal Space vs. Extrapersonal Space

(00:35:39) Visually Focusing on a Goal Line Improves Performance

(00:43:50) How Vision Improves Performance: Blood Pressure

(00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit

(00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate 

(00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start 

(01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator

(01:07:26) Tool 6: Make Goals Moderately Lofty 

(01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year

(01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment

(01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals

(01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine

(01:34:26) How Dopamine Influences Vision & Vice Versa

(01:38:10) Interim Summary of Goal-Pursuit Steps

(01:39:50) Tool 9: Space-Time Bridging 

(01:49:59) Summary

(01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter

Title Card Photo Credit: Mike Blabac

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