Time Perception & Entrainment by Dopamine, Serotonin & Hormones

In this episode, I discuss how our brain and body track time and
the role that neurochemicals, in particular dopamine and serotonin,
but also hormones such as melatonin, allow us to orient ourselves
in time. I review the three types of time perception: of the past,
of the present, and the future, and how dopamine and serotonin
adjust both our perception of the speed of the passage of time and
our memory of how long previous experiences lasted. I also discuss
circannual entrainment, which is the process by which our brain and
body are matched to the seasons, and circadian (24 hours)
entrainment, both of which subconsciously adjust our perceived
measurement of time. I explain the mechanisms of that subconscious
control. And I cover the ultradian (90 minutes) rhythms that govern
our ability to focus, including how to track when these 90-minute
rhythms begin and end for the sake of work and productivity. I
include ten tools based on the science of time perception that you
can apply to enhance productivity, creativity, and relationships in
various contexts.  Read the full show notes for this episode
at 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 Introducing
Time Perception, Note on Fasting & Supplements  
00:05:28 Sponsors: AG1, LMNT & Waking Up 00:09:25
Entrainment, Circannual Entrainment, Melatonin   00:13:20
Seasonal Oscillations in Testosterone & Estrogen, Tool
1   00:16:06 Circadian Timing, Tools 1, 2, 3 (for
Circadian Entrainment)   00:21:13 Tool 4: Timing Physical
Activity; Tool 5: Timing Eating Window   00:23:00 When
Circadian Entrainment Is Disrupted, Time Perception
Suffers   00:25:00 Tool 6: Ultradian (90min) Cycles &
Focus   00:31:42 Our Sense of the Passage of Time:
Present, Prospective, Retrospective   00:34:40 Dopamine
(& Nor/epinephrine) Lead to Time Overestimation; Frame
Rate   00:37:18 Serotonin & Time Underestimation;
Decreased Frame Rate   00:39:10 Dopamine vs. Serotonin
Across the Day; Tool 7: When to Do Rigid vs. Creative
Work   00:42:38 Example of Tool 7   00:43:38
How Sleep Deprivation Degrades Performance   00:44:38
Trauma, “Over-clocking” & Memories; Adjusting Rates of
Experience   00:50:04 Why Trauma Involves Dopamine &
Epinephrine, Arousal   00:51:03 Dopamine, Spontaneous
Blinking & Time Perception; Tool 8   00:53:38
Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in
Discomfort   00:56:30 Fun “Feels Fast” BUT Is Remembered
as Slow; Boring Stuff “Feels Slow,” Recall as Fast  
01:00:54 Retrospective Time, Context Variation & Enhanced
Bonding with Places & People   01:03:00 Dopamine
Release Resets the Start of Each Time Bin on Our
Experience   01:07:40 Habits & Time Perception; Tool
10 (Setting Functional Units of Each Day)   01:11:58
Synthesis & Book Suggestion (Your Brain Is a Time Machine by D.
Buonomano)   01:12:27 Supporting the HLP: Subscribe,
Instagram, Supplements   Disclaimer & Disclosures
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