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Maya Shankar: How To Shape Your Identity & Goals - Huberman Lab Podcast - Podcast Notes
Maya Shankar: How To Shape Your Identity & Goals - Huberman Lab Podcast - Podcast Notes
Maya Shankar: How to Shape Your Identity & Goals | Huberman Lab
Podcast
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Key Takeaways
Anchor identity to your “why” rather than just “what” you do for a more fulfilling and reliable
sense of self
Harmful effects of essentialism: viewing oneself through an essentialist lens may lead to
feelings of shame when failures or challenges occur, associating them with personal flaws
Liberate yourself with “self–understanding”
One’s identity isn’t defined by rigid, unalterable traits but by an evolving collection of
behaviors, thoughts, and experiences
Abandon the concept of fixed essence and embrace the journey of self-discovery and
growth
Losing a defining element of identity can be devastating but also presents an opportunity
for growth
Because the violin played a significant role in their life, the loss was challenging
Curiosity saved her, and that’s when the pivot to cognitive science happened
Embrace uncertainty and open-ended curiosity for increased well-being and better
adaptation to change
People tend to fear change due to uncertainty, despite uncertainty’s potential to trigger
dopamine release
The “end of history illusion” makes individuals believe they won’t change in the future
as much as they have in the past
Approach: frame goals positively and focus on proactive achievements. Example: “I aim
to eat healthier foods.”
Avoidance: Frame goals in terms of preventing negative outcomes. Example: “I want to
steer clear of unhealthy foods.”
3 types of empathy:
High emotional empathy can lead to burnout, especially in healthcare and first
responders
Goal Setting:
Differentiate between approach goals (pursuing something positive) and avoidant goals
(avoiding something negative)
Set goals that you personally value and have ownership over (increasing intrinsic
motivation)
Set goals in the same psychological and physiological state you’ll be in during goal
pursuit
Build in an emergency reserve or slack to allow for flexibility and avoid perfectionism
Capitalize on “fresh start” moments, like the start of a new year or new job, to introduce
new habits and patterns
“Middle Problem” (dip in motivation during the middle phase of goal pursuit):
Maintaining Motivation:
Intro
Can’t get enough of Andrew Huberman? Check out our member-only collection packed
with Huberman’s greatest tips
In this episode, Dr. Maya Shankar (@MayaUmaShankar), a cognitive scientist, and former
senior advisor to the White House, joins Dr. Andrew Huberman to discuss how identities
develop and change, the influence of beliefs on self-perception, and science-based
strategies to cope and grow through uncertain situations, redefining goals and identity
Check out Maya’s podcast, A Slight Change of Plans
Don’t anchor identity solely to what you do, as it can make you feel lost during the
change
Focus on why you do things, the emotional connection, and human interaction
Find the core through line connecting your passions, desires, and emotional
connections
Identify the underlying features of what you loved doing in the past
Look for expressions of that core in other areas of life
Embrace the relationship between your actions and emotional connections
Remember: Anchor identity to your “why” rather than just “what” you do for a more
fulfilling and reliable sense of self
Essentialism is the belief that people have inherent, unchangeable qualities that define
them
Harmful effects of essentialism: viewing oneself through an essentialist lens may lead
to feelings of shame when failures or challenges occur, associating them with personal
flaws
One’s identity isn’t defined by rigid, unalterable traits but by an evolving collection of
behaviors, thoughts, and experiences
Abandon the concept of fixed essence and embrace the journey of self-discovery and
growth
A growth-oriented mindset will make you adapt to challenges and view setbacks as
opportunities for learning and improvement
She learned to play by ear and was taught by an inexperienced but supportive teacher
Maya got accepted after attending a summer music camp and training intensely
Juilliard had many talented and driven young musicians, which was both inspiring and
intimidating
Comparing herself to others and her self-criticism affected her joy in playing
Intrinsic motivation and passion are crucial to maintaining joy and progress
Focusing on the process, curiosity, and the desire to improve can protect you from
external pressures
Maya’s deep curiosity and enjoyment in getting better at things are fundamental aspects of
her personality
These qualities extend beyond her musical pursuits and shape her current life as a
cognitive scientist and podcaster
Re-Creating of Self
Identity is a crucial aspect of work and life arc
Losing a defining element of identity can be devastating but also presents an opportunity
for growth
Because the violin played a significant role in their life, the loss was challenging
The injury affected her organic traits, like curiosity, causing disorientation
The ergonomics of playing the violin left a lasting imprint on her physicality
Coping with loss and grief can make one feel lost and disheartened
If you find yourself lost at sea, explore new interests
Maya found a turning point when she read “The Language Instinct” by Stephen Pinker
She had to cut ties with the past identity tied to the violin
Genuine curiosity fuels energy and excitement for the pursuit of knowledge
Curiosity is a powerful motivator, and surprises in the pursuit of knowledge can be more
exciting than predicted outcomes
Embrace uncertainty and open-ended curiosity for increased well-being and better
adaptation to change
People tend to fear change due to uncertainty, despite uncertainty’s potential to trigger
dopamine release
The “end of history illusion” makes individuals believe they won’t change in the future
as much as they have in the past
Emphasize curiosity about yourself and regularly audit your own change experiences to
understand how you evolve
Change in one area of life can profoundly affect other aspects due to the complexity of
human psychology and ecosystems
We are often poor cognitive forecasters, struggling to predict how changes will impact us
because we forget our dynamic nature
Encourage self-reflection by seeking feedback from others, even those with differing
opinions
Caring about what others think can help us be mindful of our impact on others and
make positive changes
Feedback is valuable for personal growth and improvement, both in academic and
online environments
Gratitude:
Approach: frame goals positively and focus on proactive achievements. Example: “I aim
to eat healthier foods.”
Avoidance: Frame goals in terms of preventing negative outcomes. Example: “I want to
steer clear of unhealthy foods.”
Recruiting agency
Avoiding questioning humanity
Genuine curiosity
Ask, “What evidence would change your mind?” to encourage openness to new
information
High emotional empathy can lead to burnout, especially in healthcare and first
responders
Middle Problem:
Acknowledge the dip in motivation during the middle phase of goal pursuit
Set shorter-term goals to reduce the length of the middle phase
Divide long-term goals into smaller, achievable milestones
Maintaining Motivation:
Apply the peak-end rule by elongating aversive experiences with slightly less intensity
at the end
Reinforce positive memories in enjoyable experiences by making the end more intense
Consider tailoring the approach based on individual preferences and reactions to
experiences
Huberman Lab :
change and transformation, cognitive science, goal setting, health, identity development,
Maya Shankar, mindset, self-awareness
Notes By Dario
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