Harnessing Dopamine: The Power of Setting Goals with Andrew Huberman

Andrew D. Huberman is an influential figure to admire in the realm of neuroscience.

He’s an accomplished researcher and holds a tenured position at Stanford University School of Medicine, in the Department of Neurobiology and Psychiatry and Behavioral Sciences.

He has significantly contributed to our understanding of brain development, brain function, and neural plasticity, emphasizing concepts like motivation, endurance, and the power of setting goals.

Since I’ve been focusing on the topic of setting goals, it’s only fitting that we explore Huberman’s insights.

Let’s get into it.

The Concept Of Milestoning

When it comes to setting goals, there’s a thing called milestoning.

This strategy involves setting small, achievable goals that serve as stepping stones to your much larger objectives.

The reason you want to do milestoning is because of its simplicity. 

Let’s say you’re embarking on a long-distance run or tackling a complex project, the idea is to break that down into manageable chunks. 

As an example, during a run, you may set a goal of reaching the next lamppost.

This goal is achievable yet challenging at the same time.

The key is to set goals for yourself that are challenging yet achievable. This gives you a sense of achievement which keeps your motivation for your biggest goal alive. 

Utilizing the same example, suppose you set a singular goal of completing a 5k run in under 25 minutes. Each instance of not achieving this goal could lead to feelings of discouragement. Over time, this repeated disappointment might ultimately prevent you from reaching your goal.

This method could be used in all aspects of life, which is what makes it great. 

The Internal Nature Of Motivation

Your motivation is more internal than you think. Andrew emphasizes that the release of dopamine, a neurotransmitter associated with reward and pleasure, comes from you. 

This means that your sense of achievement and subsequent release of dopamine come from within you, not from external factors.

In Andrew’s own words, he said, “One of the most brilliant things that was ever said to me by an extremely skilled psychoanalyst is so simple and yet I do think it’s the most fundamental thing to understanding oneself is that it’s all internal. If you finish a marathon in first place, no one comes along and drips dopamine in your ear. You self-generate that. It’s all internal. It’s all about your internal representation”

This perspective underscores the importance of your internal mindset and self-perception in driving your motivation and sense of achievement. It’s not the external validation or rewards that stimulate your dopamine release; it’s your internal recognition of your accomplishments.

This understanding leads to the strategy of setting milestones just outside of your comfort zones. By challenging yourself in this way, you stimulate the release of dopamine upon achievement. This not only provides a sense of satisfaction but also fuels your motivation to continue pushing your boundaries and striving for further accomplishments.

In the next section, you’ll explore how this dopamine release is converted into adrenaline, providing the energy and drive to reach the next milestone.

Dopamine and Adrenaline: The Energy for Persistence

Now that we know hitting these smaller milestones releases milestones. Let’s talk about why this is a big deal. 

When you generate dopamine, that dopamine is then converted into adrenaline.

This conversion fuels our drive to reach the next milestone. 

Huberman explains, “If you set the next milestone as just outside the distance of what you’re comfortable with and you make it there, if you allow yourself a moment to register that win, you get energy to then set the next milestone and achieve it. That energy is dopamine converted into epinephrine and adrenaline.”

So it’s really not about the big goal. It’s about the journey, the process, and the rewards system that truly keeps us moving forward. 

Applying This To Your Everyday Life

Now that we’ve delved into the science behind setting goals and the role of dopamine and adrenaline, let’s look at how you can apply these insights in your daily life.

1. Start Small: Whether you’re planning a marathon or a major project, start by setting small, achievable goals. Remember, it’s about the journey, not just the destination.
2. Celebrate Wins: Allow yourself a moment to register each win, no matter how small. This self-recognition triggers the release of dopamine and fuels your motivation to reach the next milestone.
3. Push Your Boundaries: Set your milestones just outside your comfort zone. The challenge will stimulate the release of dopamine upon achievement and keep you motivated.
4. Stay Focused: Keep your eyes on the next milestone, not just the end goal. This approach will help you maintain your drive and energy.
5. Apply it Everywhere: Remember, this method can be used in all aspects of life. Whether you’re working on personal goals, professional projects, or physical challenges, the concept of milestoning can help you achieve more.

Conclusion

I like this breakdown of setting goals because it allows you to understand how our bodies work in tandem with setting and achieving goals.

So the next time you go and try to set a large goal. Make sure you break it down into much smaller milestones & hit one at a time?

What’s your favorite goal setting hack? Let us know in the comments.