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Time Perception & Entrainment by Dopamine, Serotonin & Hormones

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 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. 
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
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Time Perception, Note on Fasting & Supplements
(00:05:28) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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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