How to Set & Achieve Massive Goals | Alex Honnold

Huberman Lab

My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential.

Read the episode show notes at hubermanlab.com.

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Timestamps

(00:00) Alex Honnold

(02:17) Intrinsic & Extrinsic Motivation, Setting Big Goals

(05:00) Preparing for Free Solo of El Capitan, Route Memorization & Conditions

(10:09) Sponsors: Joovv & BetterHelp

(12:35) Overthinking, Kinesthetic Flow; Climbing & Surprise

(16:24) Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour

(23:04) Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome

(29:00) Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors

(38:32) Sponsors: AG1 & Maui Nui

(41:29) Climbing Lifestyle, Training, Career; Recovery

(47:44) Technology, Smartphones & Distraction from Goals, Focus

(51:09) Pursuing Ambitious Goals, Tool: Small Daily Challenges

(55:56) Fear, Brain Scan & Public Speaking; Evaluating Risk

(59:40) Doing What You Love, Life Crisis, Tool: Contemplating Death

(1:03:49) Childhood, Passion & Choosing Career Path; University

(1:11:46) Sponsor: Function

(1:13:34) Outdoor Exploration, Yosemite, National Parks, Rucking, Trail Running

(1:18:18) Girl Climber Film, Effort & Dedication

(1:23:29) Strength Training, Pull-Ups, Muscle-Ups, Tool: Increase Sets & Reduce Soreness

(1:31:59) Endurance & Strength Training Schedule; Posture; Running

(1:38:52) Body Balance, Leanness; Muscle Cramps; Multi-Day Climbs

(1:42:31) Awe in Nature, Spiritual Experiences; How Geckos Climb; Cliff-Dwelling Wildlife

(1:46:46) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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