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Andrew Huberman
Jul 24, 2023
12 protocols
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How to Shape Your Identity & Goals | Dr. Maya Shankar
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Behaviors
Delay Caffeine 90 Minutes After Waking
“"For example, I now take caffeine 90 minutes after I get up."”
1:14:25 ·
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In this episode
12 protocols
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1:14:25
Delay Caffeine 90 Minutes After Waking
Behaviors
“"For example, I now take caffeine 90 minutes after I get up."”
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1:33:52
Use Third-Person Self-Distancing
Behaviors
“"There is a really easy distancing technique that you can use when you're in the throes of a problem or you are trying to actively reframe something, or maybe see where your blind spots are. And that's by thinking about your problem from a third person perspective versus a first person perspective."”
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1:34:46
Avoid Pure Venting
Behaviors
“"It can actually be counterproductive to vent."”
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1:43:11
Frame Goals as Approach Goals
Behaviors
“"It is important to know that the approach orientation is on average more motivating. And so you might want to think of reframing your goal in terms of approach versus avoidance."”
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1:48:24
Own Your Goal Targets
Behaviors
“"When other people are setting our goals, setting our targets for us, it undermines a really valuable source of motivation, which is being in the driver seat."”
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2:15:06
Set Goals in the Same State You'll Pursue Them
Behaviors
“"Make sure that you're setting goals when you're in the same psychological and physiological state as the one you'll be in when you're actually pursuing the goal."”
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2:16:43
Build an Emergency Reserve Into Goals
Behaviors
“"It's really helpful to build in what's called an emergency reserve into your goal setting early. Slack is another way of putting it."”
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2:17:27
Capitalize on the Fresh Start Effect
Behaviors
“"The final thing I'll say about setting the goal is to try to capitalize on a phenomenon known as the fresh start effect."”
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2:20:34
Intermittent Fasting
Behaviors
“"I've decided I'm going to do intermittent fasting, or I'm going to make sure I look at, you know, the sun every morning, the first moment that I get up or whatever the goal is."”
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2:21:23
Shorten Goal Time Horizons
Behaviors
“"What do we do? Well, we do something that you already alluded to, which is actually we shorten the time duration of our goals."”
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2:21:59
Use Temptation Bundling
Behaviors
“"Another thing that can help keep motivation high is to do what my friend Katie Milkman calls temptation bundling."”
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2:26:35
End Aversive Activities Less Intensely
Behaviors
“"If you elongate the unpleasant experience by a couple minutes... but you make those last few minutes of the unpleasant experience slightly less unpleasant than the end of the experience would otherwise have been... people look back on the experience more favorably."”