How to Increase Motivation & Drive

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. 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://www.wakingup.com/huberman Timestamps 00:00:00
Introduction   00:00:30 Sponsors: AG1, LMNT & Waking
Up   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,
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