From: hubermanlab
In the pursuit of personal success and growth, many individuals adopt various strategies and techniques for setting and achieving goals. However, not all commonly held beliefs about goal setting are supported by science. In a recent episode of the Huberman Lab podcast, Andrew Huberman delves into some prevalent myths about goal setting and pursuit, providing insights gleaned from scientific research.
Myth 1: The Efficacy of Visual Reminders
One widespread belief is that placing visual reminders, such as a Post-It note with your goal on your refrigerator or mirror, will help you stick to achieving those goals. However, Huberman explains that this approach is often ineffective because the human visual system is designed to adapt to consistent stimuli in the environment. This means that regular exposure to the same visual cue results in the brain canceling it out, thus diminishing its influence on behavior.
- Effective Strategy: To counteract this adaptation, it is beneficial to change the location and possibly the wording of such reminders daily. This prevents your brain from dismissing them, maintaining their novelty and impact.
Timecode Reference
Huberman discusses the myth related to visual reminders between [00:24:10] and [00:25:00].
Myth 2: The Accountability Fallacy
Another common strategy involves increasing motivation and the likelihood of goal achievement by announcing your goals to others. While it might seem that social accountability would provide additional motivation, the research cited by Huberman suggests otherwise. Announcing a goal and receiving positive feedback can prematurely activate reward circuits in the brain, leading to a decrease in the intrinsic motivation needed to pursue the goal diligently.
- Effective Strategy: Instead of seeking external validation, focus on self-accountability and intrinsic motivation. While it may be acceptable to inform a close accountability partner who can offer realistic feedback, broadly broadcasting your goals isn’t recommended.
Timecode Reference
This myth is discussed in detail between [00:26:44] and [00:30:13].
Myth 3: Consistent Rewards for Milestones
Finally, there’s a belief that consistent rewards for hitting milestones are effective. Huberman points out that consistently rewarding oneself can actually diminish motivation over time. The brain’s reward system benefits more from unpredictability, similar to how casinos keep people engaged with random reinforcement schedules.
- Effective Strategy: Use random intermittent reinforcement. Sometimes reward yourself for reaching milestones, and sometimes don’t. This unpredictability can enhance the release and effectiveness of dopamine, thereby maintaining motivation.
Timecode Reference
Huberman provides insights on the reward systems and how intermittent reinforcement is beneficial starting at [01:10:11].
Understanding these myths and adapting strategies based on scientific insights can significantly enhance how we set and pursue our goals. By recognizing that not all intuitive strategies are effective, individuals can better tailor their approaches to goal setting to ensure optimal outcomes.