Solo Episode
March 27, 2023

Leverage Dopamine to Overcome Procrastination & Optimize Effort

Listen or watch on your favorite platforms

In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence.



Other Resources

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  • 00:00:00 Dopamine
  • 00:02:32 Sponsors: Helix Sleep, WHOOP, ROKA, Momentous
  • 00:06:27 Dopamine Brain Circuits
  • 00:14:53 Goals & Addiction
  • 00:17:13 Dopamine Dynamics, “Wave Pool” analogy
  • 00:20:28 Craving, Motivation, Pursuit & Reward Prediction Error
  • 00:28:26 Sponsor: AG1 (Athletic Greens)
  • 00:29:40 Feedback Cues & Reward Contingent Learning, “Scoreboard”
  • 00:37:40 Addiction; Pleasure & Pain Imbalance
  • 00:44:55 Dopamine Release & Addictive Substances/Behaviors
  • 00:50:43 Addiction Recovery, Binding Behaviors
  • 00:53:25 Tools: Maintain Baseline Dopamine Levels
  • 01:02:08 Sponsor: InsideTracker
  • 01:03:26 Tool: Deliberate Cold Exposure & Dopamine
  • 01:09:38 Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens
  • 01:18:58 Dopamine Trough Recovery, Postpartum Depression
  • 01:23:31 Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation
  • 01:38:10 Making Effort the Reward, Growth Mindset
  • 01:41:49 Tool: Overcome Procrastination
  • 01:52:16 Tool: Meditation & Procrastination
  • 01:57:01 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

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