How to Increase Motivation & Drive
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- čas přidán 6. 05. 2024
- This episode explains the science of motivation and drive. I describe how dopamine, a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.
#HubermanLab #Motivation #Neuroscience
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Link to study:
Effects of expectation on specificity of stimulant effects: pubmed.ncbi.nlm.nih.gov/33734...
Timestamps
00:00:00 Introduction
00:04:22 Announcement: Spanish Subtitles
00:05:06 Emotions, Addiction & Mindset
00:06:22 Motivation & Movement: The Dopamine Connection
00:07:29 A Double-Edged Dopamine Blade
00:08:56 Dopamine Fundamentals: Precursor to Adrenalin
00:10:15 The Reward Pathway: An Accelerator & A Brake
00:12:10 Motivation= Pleasure Plus Pain
00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine
00:16:15 Subjective Control of Dopamine Release
00:17:40 Social Media and Video Games
00:18:15 Addiction & Dopamine: Progressively Diminishing Returns
00:18:48 Novelty, Sensation-Seeking & Anticipation
00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails
00:23:11 Desire Scales With Pain: The Yearning Function
00:24:43 The Croissant Craving Circuit
00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus
00:26:26 In Your Skin Or Out In the World
00:27:25 Cannabinoids Lethargy & Forgetfulness
00:28:15 The Almond Meditation
00:29:30 Drugs That Shift Exteroception Versus Interoception
00:30:36 Emotional Balance, Active & Passive Manipulation
00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs
00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself
00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods
00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin
00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors
00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs
00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine
00:48:00 The Chemistry of “I Won, But Now What?”
00:49:00 Healthy Emotional Development: Child and Parent
00:50:03 Never Say “Maybe” (Reward Prediction Error)
00:52:02 Surprise!
00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?
00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy
00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine
01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity
01:03:55 Leveraging Dopamine Schedules
01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment
01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them
01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase
01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)
01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them
01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation
01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon
01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac www.blabacphoto.com - Věda a technologie
My daughter is studying Neuroscience as she wanted to understand how her mother would choose to drink then be sober and continue to hurt her. She received scholarships, grants, worked her butt off and is now working towards her Masters. 10 years sober now this podcast helps me relate to her in another valuable way...so thank you🙏😊
Thank you. And congratulations on your ongoing sobriety. That’s no easy journey.
@@hubermanlab Thank you. I cried a lot writing that but I just needed to.🙏
@@hogfarts1661 Hugs to you. Well done on 10 years sober and very well done on acknowledging your daughter's pain also. Hang in there.
Bless this man
@@hubermanlab greetings from Argentina Prof Huberman!! Thanks for your super valuable work in communicating these things.
Dopamine released. Addiction to this podcast activated.
Good to see your comment in his all podcasts.
@@wc4432 this one is so good
@@wc4432 but you might miss out on the most important information of your life that will completely turn your life around (trying to activate your dopamine system to watch the episode ;) )
I enjoy the way you translate complex science with such a comprehensive delivery like a casual conversation for everyday people. I am truly impressed at how great you are at consistently connecting the dots without losing my attention. Even if I’m distracted, I’ll rewind what I missed or didn’t grasp the first run through. You do such an excellent job. I pray that you know you are appreciated. Thank you sir.
Well said 👏
U hope , I hope Ur not praying , then learning some nurosience lol that's pretty funny
@@mickthompson5245 God first! Yes, I pray. Learning how the brain works isn’t a sin against The Creator nor spirituality. Spreading a notion that it is - isn’t funny. The information he shares promotes better health, not anything that’s harmful to one’s self nor others.
@@mickthompson5245 learn and pray. I got you
Agreed. I adore these videos.
You are literally improving my life with every podcast. Thank you so much for this amazing service!
Thank you for the kind words and for your interest in science! Best wishes, Andrew
@@hubermanlab Hey Andrew, I am currently suffering from anhedonia. I think it is caused by me taking antipsychotics in order to not have psychotic episodes. Do you have any knowledge on this subject? I am kind of stuck between the double edged sword of anhedonia. Without it I will most likely become psychotic, but with it I suffer from anhedonia. I see you have talked about depression in previous podcasts, but anhedonia, even though it is often seen as a symptom of depression or negative symptom of schizophrenia by the medical community, is often a separate condition possibly caused by drug abuse, being on certain medications like SSRI's and antipsychotics, or through emotional trauma. Would love to hear your take on it
@@hubermanlab Dr. if people can quit cold turkey things they are severely addicted to after having some sort of spiritual experience under psychedelics, do you think maybe it is erasing the pain factor of dopamine so makes it easy?
@@hubermanlab I WISH....I could tell you directly...HOW MUCH you have helped me understand something I have dealt with for my whole adult life....dopamine deficiency.... for SURE.
@@joost2501 Go for Keto-Diet.
I keep reading your name as “Humbleman.” Absolutely 100% free of ego. You speak in a unique that way that your motive is to help people understand things. Not make yourself look more knowledgeable then others. I find it very hard to dislike you. Extremely intellectual, yet non condescending. The closest thing we have to Professor X.
TY for being who you are Dr!
@SuperB - " I find it very difficult to dislike you" (Dr. H)
😂...You've TRIED???🤣
Well said, what a gem of a show!
@@barbarafairbanks4578 just hypothetical LoL He comes off as very friendly and personable is what I was trying to say!
Exactly
Why i keep coming back
Dopamine is a buzz-word on CZcams nowadays. Happy to hear a qualified professional talking about it!
As an addiction counselor (and addict in recovery) I try to make sure my patients have a comprehensive understanding of the dopaminergic system because it truly does give valuable insight into this affliction. Tons of great info in here that I can use to better educate people. Thanks Dr. Huberman!
Thank you for the work you do John! So vital.
@@hubermanlab Hola Doctor Huberman 🌺
We need more of this. I think if people can understand why they have addictive habbits or feel depressed etc then surely they will have a better chance of changing these habbits. From experience I lost my dad, he was 50 to alcohol addiction. I found out after this I had adhd. I Think he also had the same. If I had been smart enough I would have found this information sooner and maybe he could have overcame his additions. I tell everyone about Dr Andrew Huberman this information is priceless.
@@Nattalay you're right, that if we as society encouraged & allowed more info like this to influence our culture in every aspect for all ages, we'd see a lot of improvements.
But, as someone with an alcoholic parent, you can't blame yourself -- not even in jest. Huberman is candid about how he just *touches* on the realm of the dysfunctional aspects of neurobiology, neurodevelopment & neuroplasticity. He sticks mainly to when things go right, & the best possible outcomes, & cool new info exploring that developmental potential & the resulting potential benefits.
I haven't gone through many of his podcasts yet, just recently discovered him. But based on his own mentioning of Allan Schore's works (Schore examined the "when nurturing & development go wrong vs adequately, & the neurobiological 'consequences'/results of both sides" quite a bit) Huberman is highly aware that he talks from a specific lense... that unless he's *dedicating time* specifically to exploring issues related to dysfunction (mental health diagnoses, addiction), it's not so simple as the provided anecdotes he mentions (regarding mental health illnesses) would have you think. These illnesses are huge sub-topics, & while the information can help someone in their healing... If knowledge alone could cure addiction, we'd have a different world. 🥰 Huberman's aware of this. Don't forget it, yourself. It isn't to discredit what he's saying, but to acknowledge its proper context. It can, though, absolutely be a part of understanding & helping addiction, furthering research, changing treatment styles, etc. So yes it's better to know, but knowledge doesn't immediately translate to results in illnesses like these, because they're often quite hinged in some developmental arrests. Have to bridge that gap to properly relate the understanding to your own life, & have to want to in the first place. Plus, availability of resources is a factor that influences (capacity for) results, & there's so many individual factors, & so much time (& so much 'life' that happens/helps/interferes)... So it's a complicated issue.
Signed, someone with a significant life-altering mental health diagnosis based in early-childhood & prolonged trauma, who is smart enough to know to "respond" better than I do, but is still (re-)learning how to live differently despite her smarter self. Healing's complicated, is a lot like practicing music on an instrument... There's tons of failure & time between periods of growth. While it helps to have good, informed help (therapists, friends, supports), it's not an easy, linear road. It's a journey of growth, more than just a destination of self-mastery.
I'd love to hope you could've helped your dad live a longer, healthier, happier sober life just based on knowledge. Ultimately, it's not realistic, & I mean that with empathy despite how blunt it sounds. Don't put that stress on yourself - it's far too complex to have ever been that simple, or he wouldn't have struggled like he did. 🥰 You did as best as you could with what you knew at the time, & it's a disease known to limit life expectancy. It's a sad truth. I am sorry for your loss. Best we can do, is live & love more fully informed going forward, & see the good it brings to our lives, & learn from mistakes/struggles (our own, our parents', others'). Your dad would hopefully be proud to see you learning to better your life, doing better than he could, & would want you to reap all the benefits for yourself.
@@Flusterette Thank you so much for your reply. This helps me to look at things from a diffrent angle. You have wordered this in a very intelligent way. Having mental health issues is definitely a challenge but the knowledge that I have gained has helped me alot. It has also helped me to help others to know that feelings and thoughts are temporary this changed my life. When I am very down I think this will change before when ure in it, it seems like it will never end. Its does end and to learn that I can change thoose feelings through perception saved my life.
Im glad that we can share the information and even tho knowing about it doesnt solve things I feel it's best to know all u can about the issues ur are trying to solve. I miss my dad very much but I am sure he will be watching over me. If I can help anyone else to relise this i would be very happy. Anyone who is struggling with addiction/mental health issues etc. Should listen to these podcasts because ultimately we are running around here with no clue of how our minds work. I can only understand something if can see how and why it works.... some things I will never understand. Thank you for your lovely kind words. Sending well wished to you and your family from Scotland 🏴 xxx
Good Lord, this podcast is getting better with every episode.
110%!!! Love the delivery, the manner in which things are explained, and to top it off at the end of this episode Andrew explains some additional info in relation to other studies about previous topics just for clarification purposes - that’s very humble and sincere! 👌 💪
And that when I think it can't get any better. This episode is gold.
I can’t agree more! This is gold!!!!
Right?! I remember thinking, “How is he going to top this?” after the first few episodes. 😂
Ikr?! Feel bad for watching this for free lmao
23:00 "Much of our pursuit of pleasure is to reduce the pain of craving"... boom! Blown my mind man. This stuck where it needed the most. Thanks Dr. Huberman. Your podcasts are gold! I'm a certified Yoga teacher and practitioner of Yoga.. And everything that you say here in your podcasts with scientific evidence ..I can relate to the old knowledge of yoga.. whether it being in the moment.. or "Trigger dopamine during the process" .. or the cycle of pleasure and pain.. This is Gold. Cannot thank you enough to share these things and much gratitude.
that is what meditation and yoga does, by sitting or standing still, we bear the pain of cravings. of getting up and putting our body in slave mode to the next vice that surrounds us.
I agree! Wow that sentence was just gold information!! "The pain of craving"!..
Hello rajeev bhaiya
can you please tell anyof your social media ,i want to ask something!!
@@Abhishek-sz9xw You may ask in this comment buddy. Thanks, CZcams doesn't allow us to share personal info i think.
@@TheRootOfJoy Actully i have nasal pollyps which occour more offten inevenings and in night .
i have seen some videos which says its due to increase in kapha dosha .
Also have seen some videos on it but i am confused , can you please tell specific things to do
also about diet , some says milk with turmeric is good some says dont consume dairy products!!
Please suggest me..
THANKYOU
"Much of our pursuit of pleasure, is simply to reduce the pain of craving" - thats such a powerful observation for understanding our behaviours. Amazing!!
This podcast must win the prize for the most positive comment section on YT.
this podcast is the gateway to the magical world of your nervous system.
👁
@@Batman2StaticShock fr
Some notes I took
- Before starting work motivate myself by finding a thing about it that excites me
- Try doing a fast 25-30 inhale-exhale before work and see how I react to it, if I'm more motivated
23:34 Dopamine isn't as much about pleasure, as much as it is about motivation and desire to pursue more in order to reduce the amount of pain and we are now talking about pain.
The number one thing that releases dopamine is novelty
The longer that you can extend that positive phase of the dopamine release, and the more that you can blunt the pain response to that, the better. And you can actually do this cognitively.
Viewing bright light from 10:00 PM to 4:00 AM blunts dopamine
"If there's something that you're pursuing in life whether or not it's an academic goal or a financial goal, a relationship goal. One of the things that you can do to ensure that you will remain on the path to that goal for a very long time, and that you will continue to exceed your previous performance as well as continue to enjoy the dopamine release that occurs when you hit the milestones that you want to achieve is to occasionally remove reward subjectively."
A system can be employed that a random bool is picked. If it's 1, you get a reward, if it lands on 0, you don't. Next time the chances of 1 are doubled. Until 1 is picked and the chances reset to 50/50.
So it means if you missed a 50% success win, the next round will be a 100% win?
@@iche9373 Chance of 1 is doubled and then added to the whole sum which becomes 33% for 0 and 67% for 1. Next time is 25% for 0 and 75% for 1. And so forth
Thank you
@@GeorgiDimitrovX whats the purpose of this? doesn't this make you want to get the reward more and not enjoy the activity itself?
@@thothtrismegistus929 I'm not entirely sure what you're referring to. But if it's the random system of reward I mentioned, then you will want the reward even more but you will also be present in the activity because you won't know when the reward will be received. If you know for certain that there will be reward at the end of the activity, you will be rushing through the activity to get the reward. The randomness eliminates the thought of reward and instead lets you focus on the activity. This also refreshes novelty and "the number one thing that releases dopamine is novelty".
You can think about this like a slot machine. You spin the wheel and you don't know what you'll get. You might lose a coin or you might win a 100 coins. Implement this same system when doing work.
For my own reference-
11:18 Prefrontal cortex as the brake on dopamine system. (ADHD people lack the ability to brakes on a stimulating activity once engaged.)
12:10 Motivation = Pleasure + Pain. Not just pleasure.
32:56 Two types of procrastinators -
40:35 The no one thing that releases dopamine is novelty. (Variable reward)***********************************
43:27 Schizophrenia is hyperactivity of the dopamine system. They are high on dopamine.
45:35 Some people can sustain motivation for a long time. Other for just a short while.
46:39 Subjectivity of dopamine release. (Top-down control of dopamine by the Prefrontal cortex.)
50:06 Reward prediction error - Effective dopamine release from an activity = Actual release - expectation.
52:05 One thing dopamine loves more than anything else is Surprise. (Variable reward)*************************************
53:04 Light exposure after 10pm suppressed the activity of the dopamine reward circuitry for every activity. It's reducing your capacity to release dopamine.***********************
54:54 Lack of dopamine makes you Lazy. It makes you lose your motivation & drive to execute.********************************
1:04:30 You can control dopamine release subjectively.
1:04:30 Caffeine protects dopamine neurons. Methamphetamine destroys them.
1:13:24 Intermittent reinforcement schedule (variable reward) is the most powerful form of dopamine reward schedule. It helps in sustained effort/trys over long periods of time.****************************
1:18:41 Andrew's life instance regarding variable rewards.
1:21:39 Ashwagandha
1:25:55 Watch one, do one, teach one. For better comprehension.
¡¡¡¡¡¡gracias!!!!!!
This podcast, and the tools you've helped provide, have been more effective than years of therapy. I've quit smoking, lost weight, and at 38 am in the best shape of my life.
I'm 35 and addicted to video games, alcohol, weigh more than ever in my life... My life could be so much more. Your comment is a huge inspiration to me. Thank you!
@@DjZephy 5 month check in. How's it going?
@@DjZephy 9 month check in, how are you doing bro?
12 months checking in. How’s going man
Congrats bro!!
My dopamine levels arise when Hubermans's mondays podcast are around the corner :P
Me too
Can you imagine if he was your dad? Tell me a bedtime lecture please!
Lol...
Totally agree
My serotonin and vasopressin levels go up when he talks neuroscience while looking into my eyes
why does he give us this?
who deserves this man?
anyone in society?
idk but Im glad he's here
When seeing a new Huberman Lab episode pop up on my youtube feed my dopamine level rises to 250%.
CTAs for me: 🙌
1. Fast in morning and consume most of Carbs towards the second half of the day to maintain energy and focus
2. Beat procrastination by simple practices such as 20-30 deep breaths, have a cup of coffee, etc.
3. Extend the Arc of Dopamine (motivation) by consuming Vit B6 and Zinc, reflecting back on positive experiences, and Mindfulness (almond chewing and feeling, meditation, sleep, reading, etc)
4. Don't work late night after 10PM, as it results into lower Dopamine levels
5. Get pleasure from both 'What you've now' (gratitude practice) and 'healthy pursuit of goals'
6. Reward yourself intermittently; most powerful way to stay on course for long term goal pursuit.
Thanks, best resume !
Thank you, Professor. Giving free lessons as you do is a great service and I have personally found them life changing.
This is one of the most informative podcasts around. I always enjoy listening to Andrew. It's fun to learn.
jesus, im trying to summarize this for retention, but im just writing down everything he says. not a single wasted word in this podcast. Andrew is the elon musk of education
Hahaha...I feel the same when taking notes..."welp, I just dictated an entire podcast"....lol
For sure! Same here, do you guys want to exchange notes? Haha
🤣🤣
Why not just listen to it 3x? You can run it in headphones while you sleep.
@Aratrik Guha wow thank u!!!!! oxxooxox
People like Huberman , Eric berg, Jason fung and Nadir Ali are literally changing lives (world) for the better . Thier reach and impact is astounding . They are a blessing to this generation !
Writing the other names down, thank you. 😊
I agree 👍🙂
Thanks for the other names!
@Shon Pinto - Hmm...I think you might have grouped Dr. H in with some questionable company....as far as their being actual 'scientists'- (on the same educational & credentialed level with Dr. H) .
Not that I think them 'questionable' as to their integrity and the helpful health information they impart, just that, IMO, they are not really what I would consider to be the type of 'dyed in the wool' scientifically trained scientists that Dr. Huberman is.
There is, IMO, quite a gap between a 'scientist' who imparts so-called data based primarily on unproven hypothesis and anecdotal 'evidence' - and the scientifically trained scientist who believes in garnering hard data from scientific studies before speaking on the subject at hand. Just sayin...
I would add rhonda Patrick. Excellent and very scientific too. Her channel is found my Fitness
I am so grateful and humbled to learn from the tremendous work that you do, Dr. Huberman!Thank you!🙏🏽
Really like the simple way Huberman brings his videos to us and the way he explains the topics in a way that’s easily understandable. I’m definitely going to watch more of him, simple, honest and effective…. thank you and please keep them coming, very informative!!
As a bilingual coach, I appreciate your mindfulness to have the podcast in Spanish. It will pay off big time for you and those of us who can pass it on to our friends, or family members who can benefit from it. SEE YOU AT THE TOP WHERE THE CHAMPIONS BELONG!!
Ive always had this saying
"Find something tomorrow to be excited about, to have a better today"
I'm 22 and never have traveled but noticed people who have vacations planned tend to be happier
Understanding that our brain releases dopemine at a rate 10x more when you're anticipating something is an absolute game changer
Get excited for your cup of coffee in the morning.. anticipate what it'll taste like and hack your neurochemistry/be a better uou
The vacation point you make certainly resonates with me. It reminds me of some of the points that Viktor Frankl makes in "Man's Search For Meaning," the importance of having hope for something in the future and being able to imagine yourself in that place.
That kind of does shed a bit of light on why so many people seem to let their year revolve around that anticipation. To be honest, I've kind of looked down on that as I think there's plenty of people who are almost tricking themselves into tolerating otherwise intolerable daily lives through that mechanism - but maybe more people have it right than I appreciate. I guess my mentality is that I'd prefer to find a bit of contentment every day than condense a years worth into two weeks, as that seems healthier at face value - but I can definitely see why the former is not going to be as motivationally powerful as the latter
In a way if you can hack that mindset you’ll always be looking to do something productive and become more mindful than you already were …idk I’m not the guy I’m this vid talking
I just found this podcast recently and I absolutely LOVE IT! It validates my practices and gives me the science behind many of the tools I use, recommend, and know work.
I've never watched anything like this channel. Mr. Huberman - you are a gift to anyone who has had the fortune of discovering you and your work. This podcast is priceless and yet free. Huge thank you fo all your work ♡
Amazing podcast!
What I found most interesting:
1) Motivation is tightly woven to the neurochemistry of movement. The same molecule dopamine is central to both motivation and movement.
2) Dopamine is responsible for wanting and craving. It’s mostly released in anticipation of something we want, narrowing our focus to get that thing. There is a fundamental relationship between dopamine and your desire to exert effort.
3) Importantly, dopamine is also about motivation to reduce or exclude pain. Your desire is how pleasurable you find a thing but also how much pain you experience when you don’t have it.
4) Anticipation is the key - when you’re sitting around, not doing much, the reward pathway is releasing dopamine at a low level (3-4 times per second, firing at a low level). If suddenly then anticipate something, the rate increases to 30-40 times per second)
5) You can control the schedule of the release of dopamine (or you can let the rest of the world control your dopamine). There is a choice, and understanding how dopamine works is the foundation for motivation and drive towards healthy goals and away from destructive or impulsive behaviours.
6) One thing to be happier if you’re a goal orientated person - the longer you can extend the arc of the dopamine release with achievement, and the more you can blunt the pain (craving of more), the better. See almond meditation (JKZ).
7) What kills motivation - viewing bright light from 10pm-4am is a huge blocker of dopamine. It suppresses the activation of reward circuitry, reducing the capacity to reduce dopamine.
Questions for Andrew
What are effective ways to conceptualize goals in order to release dopamine in anticipation, to increase motivation and movement towards these pursuits?
You mentioned this and would love depth in a future episode. Thanks!
Love the breakdown!
Yes, looking forward to a video on that.
Thanks for summarising it.
Huberman channel is gold.
Thanks for the notes
My take on goals.
Need to keep in mind that we need to come up with goals and the mechanisms to achieve that with one's personality and limitations in mind, of possible with the help of an expert, or at least with a person who will impartially see you from the outside.
1. Visualise them. Eg. Have it written, notes or posters depending on how important they are. Or have a picture or a memento that reminds you of goals.
2. Design a routine around the goals.
3. Set up a firm plan to achieve the goals, with small reasonable wins all over.
4. Celebrate each small win with a reward.
4. Set a support system to help you reach the goal. Be it reminders, or doing things with friends, associating activities with places or time of the day, making yourself accountable with friends, family members or coaches to report to, etc.
5. Regular check in to make sure you are not overdoing, you don't want to get burnt out.
Thank you so very much for this summary, I know I'm not the only one who really appreciates the fact that you took the time to do it. Thank you
I developed a keen interest in neuroscience because of you.
Respect from India
Me to bro
same here
What I take from this awesome video/short is that I can feel at ease and comfortable in knowing and remembering that even when I feel down, affect and have no motivation to seek happiness/good times/pleasure, I can remember and realize that I can still equally as enjoy the process and the present experience / time all the same!!
I wish I had teachers like you growing up, you’re wonderful and make learning so much more engaging and interesting. Keep up the great work and thank you for sharing your vast knowledge with the world for free.
I think I’m getting addicted to these podcasts. Thank you Dr Andrew Huberman for our Monday dopamine.
“ I used to think that the brain was the most wonderful organ in my body. Then I realized who was telling me this” ~ Emo Philips
liver is the most wonderful
Superlatives are of little use when considering that every organ is unique and necessary for survival in its own way.
Good one!
I learn so much with this podcast 🙌
Thank you so much 💗
I was suffering from anxiety, lethargy, ennui and low motivation. This helped me to understand what caused it and also gave me the tools to improve myself. Thanks ❤️
I’m sooo envious of Dr. Huberman he is literally changing the world for the better. Better yet giving us the tools to change the world around us and how we interpret life. His suggestions improved my life and maybe even saved it.
Thank you Dr Huberman
This man is a beast! I’m going around quoting him every single day to anyone who is interested in listening to me. Thank you Mr. Andrew Huberman!!
Who're you calling Mister, *chump?*
It's Dr Andrew Huberman. DOC-TOR. Not mister.
Amazing
@@idunusegoogleplus why he cannot be both?!
we love you huberman!!!!
THANK YOU for your work - trying to bring this information to us normal folks. I've listened to many of your guest appearances on various podcasts and I've learned so much. And now you have this!! Love it. Look forward to listening to them all.
1 hour of this podcast worth more than a year of schooling. Really appreciate your Contribution professor
Did you go to school in a dirt hut?
not true but still a good podcast
You're one of the most important people on the planet at the moment! I'm not even joking.
I am so glad you have your own podcast now. It has quickly become my favorite. Thank you for sharing!
One of the best podcast contents out there.. Clear and direct, accurate but not too tehnical for us who are from other fields.. Definitely helped me to fill in the gaps in large number of important areas.. Thank you a lot, dr Huberman.
To understand the biological connection to how we think and live is a huge eye opener. Thank you for this Dr Huberman, and for what it's worth.. I find it hard to stop at a single croissant too!
This is single handedly the best information on productivity and mental health, will be recommending this video to student when I start my PhD/teaching
Thank you for the kind words of feedback!
I’m able to get up at 5:30am for an extra early work day fully motivated to get going thanks to applying concepts and tools from the last 11 episodes. Listening to ep 12 on motivation to get more of it! I think friends and family are getting tired of me telling them about these podcasts and what I’ve gotten out of each but when something works, I want to share info and experience that could benefit them.
Ditto!
I agree! I talk about the ideas and tools and send links to the podcasts and Instagram posts.
woud be amazing to hear about the concepts you applied to your day, and how the impacted. thanks
@@chriskarapatakis8210 I’m planning on doing this at least for myself but would love to have a community of us sharing our lives experience as a result of applying these tools
Thank you taking the time to share your research and subsequent information. These podcasts are fostering a quest for knowledge for me and are empowering me to do more with my endeavors. I appreciate you.
As a deadline procrastinating student, manually inducing a stress/adrenaline response is absolutely genius and makes so much sense. I do rapid inhale/exhale while lifting as well but never would have thought to apply that outside of lifting.
This is going to be a great day. So excited it's like a birthday. Everything is right in the world. Thank you. Stength Love and Happiness. Because of you Andrew!
I’ve considered getting into podcast for a really long time now. I’ve tried several different ones and I’ve never really been interested in them until I found yours. Just wow, the information you put out there, the way you present it, and it’s free???? I actually look forward to learning so much with your channel. Thanks for all your efforts
Thank you for always giving us free information, which nowadays is hard to find between so much useless information on internet.
Have already watched 4 of them and still gulping information you give. (have made me understand things that i needed to improve my life).
Respect to you!
Sanity, intelligence, compassion to begin the week. Thank goodness. Thanks, Team Huberman
2 kinds of procrastinators: 32:57
1st kind: Need to be stressed to work.
2nd kind: Not enough dopamine. 35:58
2nd kind ADHD :(
Thank you very much for the greater understanding of process and function. I grew up in highly competitive sports, it’s actually the reason I came to this great nation. I had two “key” achievements where I can clearly see how I hijacked my dopamine system by too much celebration. Thank you again for such “on point” explanation as I keep moving forward.
Andrew you are blowing me away! I can't believe how much I am learning about why I have chronic fatigue and more importantly, how to fix it! So much is because of the manic dopamine drive that pushes me beyond my limits health-wise. It all makes sense now. Viva la serotonin! Hugs from South Africa
Andrew Huberman..the man the genius..🙌🇮🇹
The magic of Mondays!
This podcast is my channel of comfort video before bed and my favorite thing to watch and take notes later on. Nothing tops this kind of info that is so easy to understand and learn even for someone with adhd.
I’m just now realizing this episode is really about creating a healthy productive lifestyle. In any case, it practical & truly helpful to anyone looking to improve ❤
The L-Theanine at night is a game-changer. Black screen, thunderstorms...incredible sleep. Thank you for that.
Very happy to hear you have arrived at a protocol that works for you. Sleep is so vital.
How much L-theanine do you take? 200mg? Thanks 🙏
@@hubermanlab Dr. Huberman, regarding intake of Acetyl-L-Carnitine, what are your thoughts on the research suggesting increased blood levels of TMAO and resultant risk-increase for cardiovascular disease related to Acetyl-L-Carnitine supplementation (Koeth, Nature Medicine 2013) ? If you don't disagree with these findings, maybe a word of caution could be beneficial to listeners of this podcast series.
BTW, thanks for mentioning "Examine.com." Such a good resource! In case you haven't heard of it, ConsumerLab.com is also VERY useful.
And finally, thank you so much for creating this series. Honestly, it's rewiring my approach to life and making me a better person. I'd even go so far as to say this series could be retitled, "How to Live: An Owner's Manual." 😁👍
@@hubermanlab Hey Andrew in the Will Smith movie Concussion. It says that brain trauma even small ones cause sever aggression and suicidal tendencies. This can be see with athletes in the NFL and Boxing. Can you please talk more about that? Im guessing its our brains way of dealing with head trauma through neuroplasticity become more aggressive or suicidal becoming wired to have a killer mind set? Thanks
@@leinaddnalkrik9009 Labdoor is another one that’s useful for getting safe supplements
Damn bro, perfect timing! I'm having alot of good luck lately and don't want to become complacent or lose any ounce of drive. This is GOLD
There's surely a whole paper that I could write on this idea of (call it what you will) TEMPERING ones urge to ride the wave --
Someone said Dr. HUMBLEman. Humility, modesty ... Not getting too big for ones britches.
... And perhaps the wisdom (apparently) passed down through the ages, once again, through hundreds of thousands of years of trial and error, has solid grounding. Not just an ideal.
Pema Chodron has an anecdote in How To Meditate wherein she's sharing with her master some breakthrough she has made in her practice. In response, the teacher simply says something like "so what", or "it's no big deal". Basically: Next time something special like that happens remember to ground yourself. Hmmmmmmmmmm.
I have all of these examples (in my head) of the greats -- like, you can just see Tom Brady right? He's just won the Conference ... "We're happy we got the win, we'll watch some tape and get focused on (insert future opponent).
Being even keeled.
But then there's something like this:
During the first few weeks of driving this truck and hooking up "doubles" in the middle of the night(s) I made it a routine to celebrate every time I was driving away from a "yard" or terminal. I would raise my hands above my head and shake my fists and exuberantly growl! Yeaarrghh! "Yes" I'd say, acknowledging the struggle and progress ...
Now that, from the outside seems to not be following the rule, or guideline. But I can tell you, I've done far worse, and throttled many more chemicals out of my brain and body to get through harrowing nights behind the wheel.
Truck drivers are amazing (I'm quitting at the end of the week) but you all should really thank a trucker.
Anyway, hyperventilation and slapping oneself I feel are all that can be relied on when the caffeine no longer works. Trucks already drive themselves in most places on most nights. It would surprise and befuddle the average person to understand what has to go on for 20 different types of Skittles to end up on the shelf of every little corner store and grocery store in your neighborhood. 1 click delivery, smh. And with a pandemic!? ~80% or Our freight goes by truck. And I never heard a damn word from anyone out there about truckers. Just business as usual for us. And you know why? Because there is still, among Labor, this loyalty (call it the good ol boys club) to the man. But anymore, the man is only worried about analytics, not pensions or health care.
Anyway (if y'all are still reading) it would be really interesting (I think) if Huberman ever followed up on this, to go more into this(ese) mechanism(s) and the wide ranging implications in teaching, coaching et. al.
That Spike Jonze commercial was sick too -- good call on that. 😜
Peaking too early ...
Or perhaps you can envision LeBron James, on the cusp of victory, in the huddle urging his "troops" to "act like you've been here before!"
And those who would ignore all this hard fought wisdom ...? Will surely be "JINXED"
Your podcast is absolutely amazing and life changing. Since I started watching your videos, I have stopped using multiple substances to control/stabilize my mood/existence. After multiple years I am now sober, I feel so much better and have more positive control in my daily actions. I’m also learning so much from you and have become inspired to apply to graduate school. You are changing the World one podcast at a time. Your method of delivering information is spot on. Thank you for all you do. My life is better because of what you do. 🙏
Man I love this guy is the only podcast I listen because he's not fake he himself has overcome many problems in his life and he prove things with science and support any ads he made because he deserves everything for all the efforts and time he makes to learn about our brain and behaviors
Wow Andrew, by listening to you my perspective about Neurochemistry is expanding greatly. You are a wealth of knowledge and the world is a better place with you in it. Thank you so much for what you do and for adding so much value to my knowledge bank.
🙏 One of the absolute highlights of my week! Right now I'm going to town, for a covid test some food and, actually.... also buying a nice NOTEBOOK were I can note the essence of all I have learned and keeps learning from you 😊 but tonight, once daylight has faded I will listen and make my notes, in dim lights 😊
Then I will go back and go through all your episodes, to catch up and as much as possible start to try and apply, what I I have not already begun 😊 For this your times stamps here are likely tol be very useful! 👍
Thanks for sharing your vast knowledge, ideas, opinions and enthusiasm about how our nervous system functions and how we can become friends and begin to work with, rather than against it 🙏
The episode is so good that I now can connect some of the old habits I have, why my personality is different from everyone in my family and why everyone behaves is a certain way. This is gem! Pure logic leads to good understanding about how habits are formed and also rituals in society. Especially in India.
Simply mind blowing. The simplicity and the way and manner if his explanations above all. A way to lead podcasts 🙌🏻
This information is helping me when dozens of doctors have been unable to. I’ve been aware of a familial challenge around dopamine regulation for decades but haven’t been able to put the puzzle pieces together. These are changing my life. Thank you.
I love how informative and transparent these videos are, Dr. Huberman. Thank you!
Such a great job! I am so thankful for it! I can't stop listening to Dr. Huberman's podcasts and making sure to apply the knowledge, share it with my friends and family!
I enjoy your ads every time! I am so grateful for the amount of you I can find ! Thankyou for your commitment ( holy cow ❤)Dude I so appreciate your Brain
One of the best breakdowns of addiction. I’m curious if you have heard Dr. Gabor Mate take on addiction being a cause of childhood trauma, and the concept of flight, fight, or freeze response to trauma/addiction. Thank you for all your work.
Yes
20:30 " No craving, no pain ". Now we know the science behind the mantra.
This podcast is a true bliss, thank you for your tremendous efforts to make our own human nature much more comprehensible to us on a mundane level 🙏
I have never heard that expression. I have heard no pain no gain, but never heard "no craving, no pain". In what context is that expression used?
@@honestabe7349 in the context of Buddhism and Hinduism it is used to help center one’s mind on the ultimate goal of liberation from the pleasure-pain cycle
The best way to improve yourself is to understand how your mind and body works and you teach it better then anyone. Thank you. Thank you. Thank you.
Man, this guy is brilliant.
This is the best podcast I listened by him. Now I understand so many things about how I behave compared to others
I cannot express how much I appreciate these podcasts. I look forward to them every time you upload. Your insights are so valuable. Thank you! Your work is much appreciated. It blows my mind how youre a Stanford university professor and STILL have time to work on the podcasts and other social media. Super impressive. You are definitely a hero of mine. haha Thank you!
Anyone who can so dramatically improve the life and hopes of an under-achieving 50-year old menopausal uni administrator can pronounce "croissants" any way he damn-well wants! THANK YOU for your huge effort in making these for us
😂 this defo gave me the confidence to say it as seen in English. Best stop pretending I know how to pronounce stuff in French 😂😝
I love this podcast so much because of how much it had benefited my well-being. So much to the point that ive started at episode one and im taking detailed notes on every episode. Thank you so much for doing what you do
You are brilliant with empathy, understanding and humility. Thank you
I have to say I have been a fan since I started watching you on other people's podcasts. As an ADHD coach for high-performing adults this podcast is helping people regulate and experiment with both tools, supplements, and data to deepen self-awareness, improve efficacy, and literally enjoy their lives more. I especially appreciate the time marked notes, research, and studies that help people develop an awareness of the Neuroscience behind the symptoms that have in many cases dictated their life success. Thank you for making all this happen. It's changing (more importantly improving) lives every day. My clients are learning to identify causes and mitigate Insipid, unwanted symptoms more reliably. Although knowing is not doing, with ADHD, knowing more about these brain-body connections is helping my clients move toward self-acceptance, and move away from life long shame. Instead of feeling broken, they're trying new approaches. I see their results, measured by less struggle and more presence, agency and joy. I am more grateful with each new episode.
As a native English speaker with a Hispanic girlfriend, I have been wanting to show her this podcast but had to wait until her English skills got better. I was seriously thinking, man this would be a great podcast to translate, but you just did it for us! Big ups to you Doc!
I can't thank you enough for the ground breaking work and knowledge sharing you are doing.
I can’t believe how much quality this is in one podcast. Insane 🔥
Please like this videos,don't just watch and go away.This guy is real gem.
So grateful to you dr Andrew.I am a primary care physician and your lectures are very useful in context of knowledge and your tools that I try to share with my patients
Thank you so much for such a detailed yet clear story. I cannot express how much the worldview changes when you find out how we work inside. You listen and directly understand in what situations why you react one way or another. And most importantly, this understanding gives you the opportunity to change and work on yourself. Thank you so much for your work - it is invaluable in my opinion for the development of people and closing the abyss of lack of knowledge about us and how we work inside to be more successful and happier.
I’m addicted to this podcast, thanks so much for all the helpful info you give us for freeee … please continue, this is awesome information 🙏😀❤️
Thank you Andrew. You’re saving a life.
This is the best podcast on the internet. Thank you for clearing the reward system and domaine
These podcasts are life changing, absolutely love them.
Thank you for another wonderful podcast! As a mom of the teenagers, I'd really appreciate 90 minutes of amazing Dr.Huberman science to understand their brains😁Thank you!!!
These podcasts have been like rehab for my very scattered brain.
To focus on one topic for 90 min, Ah what a relief! In the tik tok, text msg, constant stimulus era. I can't think of anything more satisfying. Different hens can give you more dopamine but you can't beat that one hen that you can't get enough of 😅
OMG Spanish subtitles, I love you Andrew. Greetings from Spain :)
By the way great content as always.
Otro fan español 🙌
Si si!!
Y yo tambien! Viva Andalucia!
Agradecida de tener la opción de escuchar en español.
Each podcast of yours is impacting millions. You are god sent.
Had one habit that became part of me due to "pleasure" seeking part of me. 8 years of fap addict which started impacting my life in unpleasant way.
I am on way to get rid of it
Not many better ways to spend an hour and a half than on this. Another great episode and one I will be sharing widely!
I am a literal fangirl for this guy's expertise and content haha
Everyone should watch this episode and real-life examples are really helpful for someone who's not a neuroscientist.
Excelente Dr. Huberman... Mil gracias por estos podcast, aprendiendo bastante con cada uno de ellos... y asimismo compartiéndolos con las personas que mas me interesan en la vida.
Great content as usual. It was nice hearing just how to keep dopamine in check, for both my work, and studies, and also avoiding those pesky everyday dopamine inducing distractions. Thanks Dr. Huberman.
This is getting better and better each week, it’s insane! I am excited about how the knowledge you impart is so relevant and enriches lives, and I am profoundly appreciative of it. I tell everyone I know about this! Thank you so much. Irena