Solo Episode
August 27, 2023

Goals Toolkit: How to Set & Achieve Your Goals

Listen or watch on your favorite platforms

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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  • 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

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