How to Set & Achieve Goals — Huberman Lab Essentials (3-min takeaways)

One simple shift in attention can rewire motivation and make goals feel achievable. This 3-minute Huberman Lab Essentials condenses Andrew Huberman’s 33-minute episode on the neuroscience of goal setting into the core tools you can use today. Learn how dopamine drives progress, which four brain regions coordinate value and action selection, and why vision is a surprisingly powerful lever for motivation. You’ll get step-by-step practices: a 30–60 second visual-focus primer to prime dopamine and blood pressure, the ‘space-time bridging’ visual stations for attention and time perception, and why foreshadowing failure plus well-timed milestones boost sustained effort. Ideal for listeners interested in neuroscience, motivation, visualization, goal setting, and neuroplasticity. Hosts: Andrew Huberman. Listen now to get the key ideas in minutes.