The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Master Self Control & Overcome Procrastination | Dr. Kentaro Fujita
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.
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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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