Leverage Dopamine to Overcome Procrastination & Optimize Effort | Huberman Lab Podcast

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.

#HubermanLab #Dopamine #Motivation

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Articles
Pain modulates dopamine neurons via a spinal–parabrachial–mesencephalic circuit: https://go.nature.com/3FPaFIH
Dopamine, Updated: Reward Prediction Error and Beyond: https://bit.ly/3Gha0A7
Human physiological responses to immersion into water of different temperatures: https://bit.ly/3IumXX1
Effect of tyrosine on cognitive function and blood pressure under stress: https://bit.ly/3LSSHZq
Tyrosine Improves Working Memory in a Multitasking Environment: https://bit.ly/3LSgCZ6

Books
Dopamine Nation: Finding Balance in the Age of Indulgence: https://amzn.to/3TIWfj2

Other Resources
Non-Sleep Deep Rest (NSDR):    • Плейлист  

Timestamps
00:00:00 Dopamine
00:02:32 Sponsors: Helix 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 - https://www.blabacphoto.com

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