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Master Self Control & Overcome Procrastination | Dr. Kentaro Fujita

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.

Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Kentaro Fujita

(00:03:08) Marshmallow Tests, Self-Control; Adult Modeling

(00:08:24) Criticism of Marshmallow Tests, Learning Self-Control

(00:15:08) Sponsors: David & Lingo

(00:17:34) Movement & Motivation

(00:21:42) Doing Hard Things; Exhaustion & Depletion Effect

(00:29:02) Willpower vs Self-Control, Improving Self-Control

(00:34:27) Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes

(00:40:55) Self-Control Toolkit, Tool: Failure & Exploration

(00:46:44) Sponsor: AG1

(00:48:28) Motivation Warm-Up?, Tools: Mindset; Motivation Orientation

(00:57:30) Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How

(01:05:25) Tool: "Whys" & Motivation Goals

(01:11:26) Competition, Tool: Motivation Types

(01:17:13) Sponsor: LMNT

(01:18:33) Abstinence vs Moderation, Consistency vs Rigidity

(01:27:48) Burnout; "Invisible" Goals, Single Goal & Trade-Offs

(01:35:17) Intrinsic Motivation for Sustained Goals

(01:40:16) Sponsor: Function

(01:41:53) Meaning in Simple Tasks, Ikigai

(01:49:03) Self-Control Failure, Tools: Distancing, 3rd Person & Heros

(01:55:04) Words as Motivation, Visualization, Social Validation

(02:03:51) Music, Anchors, Nostalgia

(02:06:46) Intrinsic vs Extrinsic Motivation, Job & Salary

(02:14:11) Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai

(02:20:56) Future Directions

(02:25:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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