In this ⁠Huberman Lab Essentials⁠ episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive.

I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels.

Episode show notes: go.hubermanlab.com/YnpwniW

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode:    • Controlling Your Dopamine For Motivation, ...  

Watch more Huberman Lab Essentials episodes:    • Huberman Lab Essentials  

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Timestamps
00:00:00 Dopamine & Drive
00:00:33 Neuromodulator; Dopamine Effects, Parkinson’s Disease; Brain Circuits
00:03:36 Motivation & Dopamine Levels
00:04:55 Subjective Experience & Dopamine, Activities that Increase Dopamine
00:08:21 Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction
00:13:42 Dopamine Reward Prediction Error, Tool: Intermittent Rewards
00:15:41 Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons
00:17:05 Amphetamine, Cocaine & Challenges for Learning
00:18:33 Tool: Increase Dopamine & Deliberate Cold Exposure
00:21:17 Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset
00:26:36 Experiences & Shifting Perception, Dopamine Balance
00:27:48 Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC
00:31:25 Social Connection; Recap & Key Takeaways

Disclaimer & Disclosures: www.hubermanlab.com/disclaimer