Andrew Huberman’s Goals Toolkit: Tips for Motivation & Focus

a man walking toward a target illustrating Dr. Andrew Huberman's goals toolkit

Are you plagued by the “middle problem” when you try to reach your goals? How could “chunking” help? What if you could leverage circadian rhythms? Dr. Andrew Huberman’s “goals toolkit” will help you learn how to set and achieve goals. On an episode of his podcast Huberman Lab, he discussed goal setting, practical strategies for successful goal pursuit, and the role of motivation in goal achievement. Continue reading to learn Huberman’s insights and advice on setting and reaching goals.

Using the Chunking Method to Reach Goals (Huberman Lab)

a series of calendars and planners that illustrate using the chunking method to reach goals

Are you feeling overwhelmed by a big goal? Do you wonder how to tackle it effectively without losing your motivation? On the Huberman Lab podcast, Dr. Andrew Huberman recommended the chunking method to help you stay motivated and reach your goals. This effective technique leverages the way your brain works. Read on to get a summary of Huberman’s advice for chunking goals along with some application tips, context, and analysis.

Dr. Andrew Huberman on the Anterior Mid-Cingulate Cortex

A human head where the brain is glowing red.

Ready to unlock your full potential and achieve your goals? Want to boost your mental toughness? According to Dr. Andrew Huberman, the anterior mid-cingulate cortex is the part of the brain that controls willpower. On an episode of his podcast, he explained how you can not only fuel personal achievement but potentially extend your longevity. Read more to learn about the power of the anterior mid-cingulate cortex.

Motivation for Goals: Powerful Tips From Dr. Andrew Huberman

a smiling woman lifting weights and cheered on by a woman coaching and encouraging her, illustrating motivation for goals

Do you dream of achieving big things or simply need to get things done? Do you struggle to get motivated or stay motivated to reach your goals? On an episode of the Huberman Lab podcast, Dr. Andrew Huberman shared practical techniques to generate and keep motivation for goals you want to achieve. He revealed powerful ways to laser-focus your drive, dodge reward burnout, and conquer “the middle problem” on your journey. Keep reading for a summary of this podcast episode along with some context, analysis, and suggestions for related reading.

The Science of Willpower: Research, Theories, & Debates

a determined man with an illustration of his brain inside his head that illustrates the science of willpower

What’s the science behind willpower? What goes on in your brain? Can you do anything to strengthen your determination? On an episode of the podcast Huberman Lab, Andrew Huberman discussed the science of willpower. He talked about the role that the anterior mid-cingulate cortex plays in self-control and determination and highlighted recent debates in the field sparked by glucose-willpower theories. Keep reading to learn more about these intriguing issues.

Roy Baumeister: Willpower Is Finite (Ego Depletion Theory)

a draining battery indicating a low charge illustrating Roy Baumeister's ego depletion theory relating to willpower

Is the amount of willpower you have limited? Does your glucose consumption affect it? According to Roy Baumeister, willpower is a finite resource that can be depleted. On a thought-provoking episode of the Huberman Lab podcast, Dr. Andrew Huberman examined the debate surrounding Baumeister’s “ego depletion” theory. Continue reading to learn more about this theory and the controversy it provoked.

How to Strengthen Your Willpower by Embracing Micro-Sucks

a strong weightlifter with the word "willpower" on his back illustrating how to strengthen your willpower

Do you wish you were more strong-minded and tenacious? What are micro-sucks, and how can they help? Building mental toughness and willpower requires dedicated effort, but the payoffs make it worthwhile. On the Huberman Lab podcast, Dr. Andrew Huberman explored research-backed techniques that help you wire your brain for grit by embracing productive discomfort (“micro-sucks”). Read more to learn how to strengthen your willpower over time by leaning into small daily challenges.

Super Aging & the Pursuit of Cognitive Longevity (Huberman Lab)

a healthy smiling older white-haired woman - arms open wide - a super ager illustrating super aging and cognitive longevity

Are you super aging? What can you do to experience cognitive longevity? On the Huberman Lab podcast, Dr. Andrew Huberman pointed to super agers—elders who remain cognitively sharp over time by leading vigorous, engaged lives. As researchers uncover why these exceptional individuals seem to defy aging’s cognitive decline, their lifestyles offer inspiration to all of us. Read more to understand how continual learning and challenge-seeking habits can help you sustain mental fitness later in life.

How to Maintain Motivation: Insights From Andrew Huberman

a smiling cheerleader holding pom-poms illustrating how to maintain motivation long-term as discussed by Andrew Huberman

When have you felt truly motivated? How do you renew your motivation when it starts to wane? According to Andrew Huberman, motivation can be sustained over time if you reward yourself in moderation. This helps you increasingly build the capacity to push through future challenges. He shared his advice for long-term motivation on an episode of the Huberman Lab podcast. Keep reading to learn how to maintain motivation for the long haul.

Sergeant Lee Ye-ram: Stephanie Soo Discusses the Tragic Story

A silhouette of a female soldier watching a sunset.

Who was Sergeant Lee Ye-ram? What difference is her short life—and awful death—making? The tragic case of South Korean Air Force Sergeant Lee Ye-ram exposed deep flaws in the military’s treatment of women and handling of sexual assault allegations. Her story highlights the urgent need for systemic reform to protect servicewomen and uphold accountability. Continue reading for a summary of Stephanie Soo’s discussion of Lee Ye-ram in an episode of her podcast Rotten Mango.