Leverage Dopamine to Overcome Procrastination & Optimize Effort

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. Thank you to our
sponsors AG1: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman 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,
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