Andrew Huberman explains how dopamine dynamics regulate motivation, focus, and satisfaction, and shares behavioral and chemical tools to manage dopamine levels.
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This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine.
#HubermanLab #Dopamine #Motivation
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Links:
Review on Dopamine: nature.com/articles/s41583-021-00455-7
Cold Exposure & Dopamine: link.springer.com/article/10.1007%2Fs004210050065
Timestamps:
Introduction & Tool 1 to Induce Lasting Dopamine
Sponsors: Roka, InsideTracker, Headspace
Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators
What Dopamine (Really) Does
Two Main Neural Circuits for Dopamine
How Dopamine Is Released: Locally and Broadly
Fast and Slow Effects of Dopamine
Dopamine Neurons Co-Release Glutamate
Your Dopamine History Really Matters
Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience
Tool 3 Controlling Dopamine Peaks & Baselines
Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise
Tool 4 Caffeine Increases Dopamine Receptors
Pursuit, Excitement & Your “Dopamine Setpoint”
Your Pleasure-Pain Balance & Defining “Pain”
Addiction, Dopamine Depletion, & Replenishing Dopamine
Tool 5 Ensure Your Best (Healthy) Dopamine Release
Smart Phones: How They Alter Our Dopamine Circuits
Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention
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Why it's here
12 people recommend this
What people say. Recommended as a comprehensive and clear explanation of dopamine biology and how to manage baseline levels for motivation and focus.
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mickelsenin Hacker News • Recommends
On “Ask HN: Have you ever spend days unable to do *any* work?”
Check out the latest episode from Huberman Labs regarding dopamine peaks and maintenance: link to this video Also an earlier one about addiction, good tips to apply here or similar situations. And it's OK to take some time off and switch to other activities, while your brain replenishes your desire to work on the background. I did, for a couple of months. I was actually in the same spot as you and the guy from another post ( link ), even thought I was getting some sort of early dementia, as my memory was also affected. The unable to start or keeping are also signs of burnout and ADHD. You could try asking others in your team to give you some extra hand-holding, motivation or accountability. Some bump…
On “Facebook is an addiction treadmill most may never be able to quit”
…lf each time that I "just need to better manage it". Even if the truth stares you in the face it's hard. I like to think of it as a "mild" addiction owing to frequency (it wasn't always) but still an addiction, which is like playing with fire. It can always get worse. I've been enjoying Huberman's videos on the topic of dopamine and other things - link to this video…
On “Dopamine, Smartphones and You: A battle for your time”
On understanding dopamine, FWIW, I recommend two excellent resources: one is Robert Sapolsky's 720-page tome, Behave —he gives a robust intro to dopamine in the second chapter, "One Second Before", and expands on it further in the book. The other is prof. Andrew Huberman's podcast. He recently did a 2-hour episode1 on dopamine. The segment on smartphones and how they alter our dopamine circuits starts at 01:15:2821link2link to this video
The author is attacking a position that doesn't really exist. You obviously don't fast from dopamine in general. You fast from dopamine peaks. Continuous spiking of dopamine causes your baseline levels to drop, and you feel shitty and unmotivated. A dopamine fast (of the spikes) is intended to let the levels rise back. If you have 2 hours there is no better guide than Andrew Huberman: link to this video
Has anyone here tried 24 hours isolation 1 to reset perception of time? It's related to dopamine fasts but reportedly more profound. Andrew Huberman from Stanford has an excellent podcast 2 on dopamine. He goes in depth on the importance of using dopamine in the pursuit of goals with a caution around the come down period after achieving goals. 1link2link to this video
On “Why do you waste so much time on the internet?”
…it out. Personally, I've found it's easiest to change habits and patterns via some sort of healthy distraction that takes my mind off whatever I'm trying to change. Travel, getting into a new hobby/project, or starting a really good book are all great for this. Andrew Huberman goes into this stuff in depth in his podcast, especially this episode: link to this video…
On “Ask HN: I'm in a rut. How did you get out of yours?”
…mine, and therefore less motivation for the rest of the day. I was also recently in a low motivation rut, however after making some lifestyle changes I feel much more motivated throughout the day. I stopped getting high, cut out all porn, and added 2 min of a cold water at the end of my regular shower. It was tough to start, but 100% worth it. 0link to this video…
It would probably help if you reduced dopamine spikes and made them more intermittent (less regular). If you stack multiple pleasures together it could be making it harder to focus. (Like drinking + watching something you enjoy + snacks, or smoking weed + playing video games). link to this video This video explains the science behind it. Make your dopamine spikes more random and intermittent and try to reduce the peak on them by sometimes enjoying your pleasures separately instead of stacking them all at the same time.
…d with this podcast by Andrew Huberman (Stanford Neuroscientist) because he's talking about a scientific basis for stuff that has "felt" true to me for a while. Your food diet affects how you feel but your information diet does massively as well. There is a neurochemical basis for this with your baseline dopamine levels, that sets your motivation. link to this video I also recommend reading the book Dopamine Nation. Too much social media will fry your brain. If you're checking Hacker News more than a handful times of day, work on doing less of that. If you're addicted to Reddit, Twitter, or pornography, work on doing less of that. Exercise. Spend time in the outdoors. Focus hard on sleep hygiene. Eat l…
On “Cal Newport: Overstimulation Is Ruining Your Life”
An insightful podcast from Andrew Huberman: "Controlling Your Dopamine For Motivation, Focus & Satisfaction | Huberman Lab Podcast #39" — link to this video And a clip: "Andrew Huberman - What Overusing Social Media Does To Your Brain" — link
On “Could inflammation be the cause of myriad chronic conditions? (2019)”
I don't understand this comment at all. Huberman, to me, has provided the most nuanced understanding of dopamine and dopaminergic effects accessible to the broader public. There's a lot of clickbait around him, and no doubt many "influencer doctors" who make a bad name for themselves, but this is a very clear take on dopamine: link to this video . I wouldn't call it babble. (Huberman is also not a physician, but a PhD, which is an important distinction.)
+1 for Andrew Huberman Controlling Your Dopamine For Motivation, Focus & Satisfaction: link to this video ADHD & How Anyone Can Improve Their Focus: link
On “Internet addiction and the habit of book reading”
Dopamine exhaustion from over-stimulation may be a reason for the common “can’t focus” complaints. Dr. Huberman claims that he has treated this with dopamine budgeting, information diet, etc…: link to this video
On “Ask HN: How do you manage to do FOSS personal projects?”
Interesting. May be a correlation rather than causation thing. For example if your dopamine levels are elevated for some unrelated reason then you may be experiencing more motivation hence the work on your FOSS projects and you may also experience increased sex drive at the same time. link to this video
Motivation and motivated people are products of certain behaviors. * The primary driver of motivation in animal brains (even in small worms) is a healthy dopamine cycle. In the brain there exists a dopamine baseline by which regular drive and motivation occur. There are also dopamine spikes when a pleasurable moment occurs. A dopamine spike is always followed by a dopamine crash and that dopamine crash will always occur in the same ratio below baseline that the spike occurred above baseline. Driven people are able to maintain a near constant high baseline and recognize their depressive spikes with healthy and positive responses. Drug use, except for caffeine, almost always damages and/or des…
