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Leverage Dopamine to Overcome Procrastination & Optimize Effort

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.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, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer

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, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Disclaimer
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