Episode
Leverage Dopamine to Overcome Procrastination & Optimize Effort
1:58:49
Published: Mon Mar 27 2023
Description
In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dopamine (00:02:32) Sponsors: Eight Sleep, WHOOP, ROKA, Momentous (00:06:27) Dopamine Brain Circuits (00:14:53) Goals & Addiction (00:17:13) Dopamine Dynamics, “Wave Pool” analogy (00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error (00:28:26) Sponsor: AG1 (Athletic Greens) (00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard” (00:37:40) Addiction; Pleasure & Pain Imbalance (00:44:55) Dopamine Release & Addictive Substances/Behaviors (00:50:43) Addiction Recovery, Binding Behaviors (00:53:25) Tools: Maintain Baseline Dopamine Levels (01:02:08) Sponsor: InsideTracker (01:03:26) Tool: Deliberate Cold Exposure & Dopamine (01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens (01:18:58) Dopamine Trough Recovery, Postpartum Depression (01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation (01:38:10) Making Effort the Reward, Growth Mindset (01:41:49) Tool: Overcome Procrastination (01:52:16) Tool: Meditation & Procrastination (01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this episode, we dive into the biological and practical knowledge of dopamine, its circuitry, and how to adjust dopamine levels to optimize mental health, physical health, and performance.
00:00 - 06:21 (06:21)
Summary
In this episode, we dive into the biological and practical knowledge of dopamine, its circuitry, and how to adjust dopamine levels to optimize mental health, physical health, and performance. We explore the relationship between dopamine, motivation, and confidence and tools to overcome procrastination and low motivation levels.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
This episode discusses the mesocortical pathway and how dopamine affects our propensity to do certain things or prevent us from doing them by modulating the output of our hypothalamus, which controls basic functions such as body temperature and hunger.
06:21 - 16:42 (10:21)
Summary
This episode discusses the mesocortical pathway and how dopamine affects our propensity to do certain things or prevent us from doing them by modulating the output of our hypothalamus, which controls basic functions such as body temperature and hunger.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
Dopamine plays a critical role in motivation and is triggered by certain behaviors, compounds, and substances.
16:42 - 23:03 (06:20)
Summary
Dopamine plays a critical role in motivation and is triggered by certain behaviors, compounds, and substances. We have dopamine peaks, which can be triggered by different things, and a dopamine baseline, which dictates our level of motivation to pursue certain things.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
The concept of reward prediction error and how it relates to the peak in dopamine when experiencing a craving is discussed.
23:03 - 30:35 (07:31)
Summary
The concept of reward prediction error and how it relates to the peak in dopamine when experiencing a craving is discussed. The drop in dopamine below baseline leads to an increase in motivation to pursue the desired object or experience.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
The learning contingency, dopamine, and the reward system work together to create total learning which explains the science behind addiction, motivation, and procrastination.
30:35 - 37:49 (07:14)
Summary
The learning contingency, dopamine, and the reward system work together to create total learning which explains the science behind addiction, motivation, and procrastination. This is called reward contingent learning and involves learning the contingencies that lead up to a reward to reach goals.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
This episode explains how the dopamine system in our brains is responsible for addictive behaviors and why it's difficult to break them.
37:49 - 47:17 (09:27)
Summary
This episode explains how the dopamine system in our brains is responsible for addictive behaviors and why it's difficult to break them. The higher the peak in dopamine and the faster the rise to that peak, the further below baseline the dopamine drops after the drug wears off, making it harder to get back to the original baseline than prior to using the drug.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
Understanding the dopamine system and the impact it has on our behaviors can help in pursuing healthy goals and behaviors, including binding behaviors and setting constraints around addictive behaviors like substance use and video games.
47:17 - 55:57 (08:39)
Summary
Understanding the dopamine system and the impact it has on our behaviors can help in pursuing healthy goals and behaviors, including binding behaviors and setting constraints around addictive behaviors like substance use and video games.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
Regular movement, exposure to sunlight, and engaging in motivated pursuit behavior without any cost can lead to elevated levels of baseline dopamine, which in turn can contribute to states of wellbeing, alertness, and elevated mood throughout the day.
55:57 - 1:04:09 (08:12)
Summary
Regular movement, exposure to sunlight, and engaging in motivated pursuit behavior without any cost can lead to elevated levels of baseline dopamine, which in turn can contribute to states of wellbeing, alertness, and elevated mood throughout the day.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
Exposure to cold water, such as a cold shower or ice bath, for 30 seconds to two minutes can increase baseline levels of dopamine and other catecholamines, while exposure to warmer water, around 60 degrees Fahrenheit, for 45 to 60 minutes can have similar effects on dopamine levels.
1:04:09 - 1:13:11 (09:01)
Summary
Exposure to cold water, such as a cold shower or ice bath, for 30 seconds to two minutes can increase baseline levels of dopamine and other catecholamines, while exposure to warmer water, around 60 degrees Fahrenheit, for 45 to 60 minutes can have similar effects on dopamine levels.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
In this podcast episode, the speaker discusses the cognitive benefits of taking L-tyrosine, particularly in conditions where dopamine levels are reduced due to stress or when trying to increase baseline levels of dopamine for improving cognitive function.
1:13:12 - 1:25:26 (12:14)
Summary
In this podcast episode, the speaker discusses the cognitive benefits of taking L-tyrosine, particularly in conditions where dopamine levels are reduced due to stress or when trying to increase baseline levels of dopamine for improving cognitive function. Studies have shown that taking as little as 500 milligrams of L-tyrosine prior to cognitive or physical tasks can increase dopamine levels and improve performance on such tasks.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
The frequency and amount of dopamine-stimulating behaviors should be limited as they can lead to bigger peaks and troughs in dopamine release.
1:25:26 - 1:35:19 (09:52)
Summary
The frequency and amount of dopamine-stimulating behaviors should be limited as they can lead to bigger peaks and troughs in dopamine release. Rewarding individuals for activities they already enjoy can compound the dopamine release and alter neural circuitry.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
This podcast episode discusses how to leverage dopamine peaks and troughs, along with other dynamics, in order to increase motivation and drive towards intrinsically joyful activities, making effort its own reward.
1:35:19 - 1:42:40 (07:21)
Summary
This podcast episode discusses how to leverage dopamine peaks and troughs, along with other dynamics, in order to increase motivation and drive towards intrinsically joyful activities, making effort its own reward.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
To get out of an a-motivated state or procrastination, it is suggested to do something harder or more effortful, even if it may cause pain, as it leads to a faster rebound out of the dopamine trough.
1:42:40 - 1:51:19 (08:38)
Summary
To get out of an a-motivated state or procrastination, it is suggested to do something harder or more effortful, even if it may cause pain, as it leads to a faster rebound out of the dopamine trough.
EpisodeLeverage Dopamine to Overcome Procrastination & Optimize Effort
PodcastHuberman Lab
The podcast discusses strategies for overcoming procrastination and staying motivated, including engaging in effortful tasks during periods of low dopamine and protecting your baseline level of dopamine through meditation and other practices.
1:51:19 - 1:58:40 (07:20)
Summary
The podcast discusses strategies for overcoming procrastination and staying motivated, including engaging in effortful tasks during periods of low dopamine and protecting your baseline level of dopamine through meditation and other practices.