Leverage Dopamine to Overcome Procrastination & Optimize Effort
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 to 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.
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Timestamps
(00:00:00 ) Dopamine
(00:02:48 ) Sponsors: LMNT & Waking Up
(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
(00:24:46 ) 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
(01:03:26 ) 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
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