Neuroscientist: "This Simple Skill Will Keep You Motivated" | Andrew Huberman

Summary

The transcript emphasizes the importance of focusing on the effort rather than the end reward to access the full benefits of dopamine, which is our brain's pleasure chemical. It discusses the negative effects of extrinsic rewards on intrinsic motivation and introduces the concept of a growth mindset, where the process of striving and learning becomes the goal. The speaker suggests that by associating effort with an internal reward system, we can increase our efficiency and enjoyment in activities, even those that are physically challenging or uncomfortable.

Takeaways

• 🎯 Focusing solely on the end reward can undermine the enjoyment and value of the effort put into the process.
• 💪 The ability to derive pleasure from effort is a powerful aspect of dopamine, which is accessible to everyone.
• 🌟 Intrinsic motivation, or doing something for the joy of it, should be prioritized over extrinsic rewards.
• 📚 The Stanford 'Marshmallow Test' showed that children who were no longer offered rewards lost interest in an activity they previously enjoyed.
• 🔄 Cultivating a growth mindset involves embracing the effort and challenge as the reward itself.
• 🧠 Dopamine release from effort can increase energy, focus, and overall performance.
• 🚫 Avoid spiking dopamine levels before or after effort; instead, learn to derive dopamine from the effort itself.
• 🤸‍♂️ Repeatedly associating effort with pleasure can make it a reflexive response for various types of challenges.
• 🛑 Be mindful of the pain and discomfort during effort, but remind yourself that it's by choice and for the love of the activity.
• 🏆 Recognizing the effort as the reward can lead to better long-term outcomes and sustained motivation.
• 🧠 Understanding and leveraging the neural mechanisms of dopamine release can enhance personal development and achievement.

Q & A

What is the main message about effort and rewards discussed in the transcript?

The main message is that focusing solely on external rewards like trophies or grades can undermine the pleasure derived from the effort itself. Instead, cultivating a growth mindset and finding pleasure in the effort can lead to better performance and personal development.

What does the transcript suggest about the role of dopamine in effort and rewards?

The transcript suggests that dopamine plays a powerful role in our biology. It can be accessed from the effort we put into activities, which can increase our energy, focus, and overall enjoyment. However, if dopamine is spiked before or after the effort, it can prevent the natural dopamine release that comes from the effort itself.

What is the 'growth mindset' as mentioned in the transcript?

The 'growth mindset' is a concept developed by Carol Dweck, which emphasizes the belief that one's abilities can be developed through dedication and hard work. It involves striving to be better and seeing the effort as the end goal, rather than just the outcome or reward.

How does the Stanford experiment with children drawing relate to intrinsic and extrinsic reinforcement?

The Stanford experiment showed that when children were given external rewards (like gold stars) for an activity they intrinsically enjoyed, they became less likely to engage in the activity for its own sake once the rewards stopped. This illustrates the difference between intrinsic motivation (doing something because you enjoy it) and extrinsic reinforcement (doing something for a reward).

What is the effect of focusing only on end goals, according to the transcript?

Focusing only on end goals can make the process of working towards those goals less enjoyable, more challenging, and less efficient. It can also make future efforts more difficult, as individuals may require more external stimuli to motivate themselves.

How can one cultivate a growth mindset?

One can cultivate a growth mindset by learning to find pleasure in the effort itself, even when it's challenging or uncomfortable. This involves telling oneself that the effort is pleasurable and choosing to engage in it because of the inherent satisfaction it brings, rather than for an external reward.

What does the transcript suggest about the relationship between effort and dopamine release?

The transcript suggests that effort can naturally lead to dopamine release, which can increase energy, focus, and the ability to experience pleasure. However, this dopamine release is contingent on not artificially spiking dopamine levels before or after the effort.

Who is David Goggins and why is he mentioned in the transcript?

David Goggins is a former Navy SEAL who has become well-known for sharing his process of turning effort into pleasure. He is mentioned as an example of someone who has successfully cultivated a growth mindset and is able to access the pleasure from effort, as discussed in the transcript.

What advice does the transcript give for dealing with the discomfort of effort?

The transcript advises that when facing the discomfort of effort, one should acknowledge the pain but also recognize that it is by choice and because of a love for the activity. This mindset can help evoke dopamine release and make the effort feel more pleasurable over time.

What can interfere with dopamine release from effort?

Artificially spiking dopamine levels before engaging in effort or after the effort can interfere with the natural dopamine release that comes from the effort itself. This can prevent the development of a growth mindset and the enjoyment of the process.

How can one maintain the ability to reward themselves through effort?

One can maintain this ability by not relying on external rewards and instead focusing on the internal satisfaction derived from the effort. This involves a mindset shift towards valuing the process and the inherent challenges, and recognizing that these are the sources of true reward.

Outlines

00:00

🏆 The Power of Effort Over External Rewards

This paragraph discusses the importance of focusing on the effort rather than the external rewards such as trophies, grades, or wins. It explains that the ability to derive pleasure from the effort itself is a key aspect of dopamine, which is accessible to everyone. The paragraph highlights a classic Stanford experiment where children lost interest in drawing when the external reward (gold star) was removed, illustrating the concept of intrinsic versus extrinsic motivation. It emphasizes the growth mindset, which involves embracing the effort as the end goal and finding pleasure in the process, leading to better performance and the ability to sustain hard work in the future.

05:01

💪 Cultivating Dopamine Through Effort

The second paragraph delves into the process of cultivating a growth mindset by learning to associate dopamine release with effort rather than external rewards. It suggests that during moments of intense friction or challenge, one should remind themselves that the pain will lead to increased dopamine release later, thus increasing their baseline dopamine levels. The paragraph advises embracing the effort by choice and finding pleasure in it, using the example of David Goggins, a former Navy SEAL known for his ability to turn effort into pleasure. It warns against spiking dopamine before or after effort and instead encourages learning to spike dopamine from the effort itself.

Keywords

💡Effort

Effort refers to the physical or mental work put into a task or activity. In the context of the video, it is portrayed as a crucial aspect of personal growth and dopamine release. The speaker emphasizes that embracing and finding pleasure in effort, even when it's painful, is key to accessing the rewarding aspects of dopamine and fostering a growth mindset.

💡Dopamine

Dopamine is a neurotransmitter associated with pleasure, reward, and motivation. In the video, it is highlighted as a powerful aspect of our biology that can be accessed through effort. The speaker explains that dopamine release can be triggered by the friction and challenge of effort, leading to increased energy, focus, and the ability to enjoy the process of hard work.

💡Growth Mindset

A growth mindset is a psychological concept developed by Carol Dweck, which emphasizes the belief that abilities and intelligence can be developed through dedication and hard work. The video connects the growth mindset with the ability to find joy in the effort of striving for improvement, rather than solely focusing on external rewards.

💡Intrinsic Reinforcement

Intrinsic reinforcement refers to the internal motivation and satisfaction derived from an activity itself, as opposed to external rewards. The video script discusses how intrinsic reinforcement can lead to a more sustainable and enjoyable engagement in tasks, as it is not dependent on external validation.

💡Extrinsic Reinforcement

Extrinsic reinforcement involves motivation coming from external rewards or incentives. The video explains that while extrinsic rewards can be effective, they can also diminish the inherent pleasure and satisfaction gained from the activity itself, potentially leading to a decrease in dopamine release associated with the effort.

💡Friction

Friction, in the context of the video, refers to the challenges or difficulties encountered during the process of effort. It is presented as a necessary component for personal growth and the release of dopamine. The speaker suggests that embracing and finding pleasure in friction can lead to a more rewarding experience and better outcomes.

💡Reward

Reward, as discussed in the video, is an external incentive or outcome that provides motivation. The speaker argues that while rewards can be positive, they should not be the sole focus as they can overshadow the intrinsic pleasure and benefits derived from the effort put into the process.

💡Baseline

Baseline, in the context of dopamine, refers to the resting level of the neurotransmitter before it is released in response to an activity or stimulus. The video suggests that effort can lead to an increase in dopamine baseline, which in turn can enhance focus, energy, and the ability to enjoy the process of working hard.

💡David Goggins

David Goggins is a former Navy SEAL who has become well-known for his philosophy of turning effort into reward. He exemplifies the concept of embracing discomfort and effort as a means to achieve personal growth and success. His story is used in the video as an example of someone who has mastered the ability to find pleasure in the process of striving for improvement.

💡End Goal

An end goal is the final objective or desired outcome of a task or endeavor. The video argues that while end goals are important, they should not be the sole focus as they can detract from the intrinsic value and pleasure found in the effort and process of working towards the goal.

💡Cognitive Interpretation

Cognitive interpretation refers to the mental process of understanding and making sense of information or experiences. In the video, it is mentioned in the context of how our brains interpret the dopamine release associated with effort. If we associate the release of dopamine only with external rewards, it can lower our baseline and make us less likely to engage in the activity in the future.

Highlights

The importance of focusing on the effort rather than the reward to access the pleasure from hard work.

Dopamine's powerful role in enhancing the pleasure derived from effort.

The negative impact of extrinsic rewards on intrinsic motivation.

The classic Stanford experiment on nursery school children and drawing to illustrate the effect of rewards on intrinsic enjoyment.

The concept of intrinsic versus extrinsic reinforcement and its impact on the pleasure associated with an activity.

The growth mindset theory developed by Carol Dweck at Stanford, emphasizing effort as the end goal.

How individuals with a growth mindset perform better by focusing on the effort itself.

The neural mechanism of cultivating a growth mindset involves learning to access rewards from effort.

The challenge of associating effort with an internally generated reward system despite physical pain or discomfort.

The need to reframe effort as pleasurable to evoke dopamine release and enhance performance.

The detrimental effects of focusing solely on end goals, making the process less enjoyable and less likely to be repeated.

The strategy of telling oneself that effort is pleasurable, even in pain, to access dopamine release.

The importance of choosing effort and framing it as an enjoyable activity to increase dopamine baseline.

The contrast between thinking about end rewards and finding pleasure in the effort itself.

David Goggins as an example of someone who has successfully turned effort into reward.

The advice against spiking dopamine before engaging in effort, which can interfere with the natural dopamine release from effort.

Learning to spike dopamine from the effort itself, rather than relying on external rewards.

Transcripts

so you can tell yourself the effort part

is the good part I know it's painful I

know this doesn't feel good but I'm

focused on this I'm going to start to

access the reward when we focus only on

the trophy only on the grade only on the

win you undermine that entire process

the ability to access this pleasure from

effort is without question the most

powerful aspect of dopamine and the

beautiful thing is it's accessible to

all of us

hard work is hard generally most people

don't like working hard some people do

but most people work hard in order to

achieve some end goal end goals are

terrific and rewards are terrific

whether or not they are monetary social

or any kind however working hard at

something for sake of a reward that

comes afterward

can make the hard work much more

challenging and make us much less likely

to lean into hard work in the future

there's a classic experiment done

actually at Stanford many years ago in

which children in Nursery School and

kindergarten

Drew pictures and they drew pictures

because they like to draw

the researchers took kids that liked to

draw

and they started giving them a reward

for drawing the reward generally was a

gold star or something that a young

child would find rewarding

then they stopped giving them the gold

star

and what they found is the children had

a much lower tendency

to draw on their own no reward now

remember this was an activity that prior

to receiving a reward the children

intrinsically enjoyed and selected to do

no one was telling them to draw

what this relates to is so-called

intrinsic versus extrinsic reinforcement

when we receive rewards even if we give

ourselves rewards for something

we tend to associate less pleasure with

the actual activity itself that evoked

the reward if you get a peak in dopamine

from a reward it's going to lower your

Baseline and the cognitive

interpretation

is that you didn't really do the

activity because you enjoyed the

activity you did it for the reward now

this is the antithesis of growth mindset

my colleague at Stanford Carol direct as

many of you know has come up with this

incredible

Theory and principle and actually goes

beyond theory in principle called growth

mindset which is this striving to be

better to be in this mindset of I'm not

there yet but striving itself is

the end goal and that of course delivers

you to tremendous performances been

observed over and over and over again

that people that have growth mindset end

up performing very well because they're

focused on the effort itself and all of

us can cultivate growth mindset the

neural mechanism of cultivating growth

mindset involves learning to access the

rewards from effort and doing

and that's hard to do

because you have to tell yourself okay

this effort is great this effort is

pleasureful even though you might

actually be in a state of physical pain

from the exercise or I can recall this

from college just feeling like I wanted

to get up from my desk but forcing

myself to study forcing myself enforcing

myself what you find over time is that

you can evoke dopamine release from the

friction and the challenge that you

happen to be in

you completely eliminate the ability to

generate those circuits and the

rewarding process of being able to

reward friction while in effort if you

are focused only on the goal that comes

at the end so if you say oh I'm going to

do this very hard thing and I'm going to

push and push and push and push for that

end goal that comes later

not only do you enjoy the process of

what you're doing less you actually make

it more painful while you're engaging in

it you make yourself less efficient at

it because if you were able to access

dopamine while in effort dopamine has

all these incredible properties of

increasing the amount of energy in our

body and in our mind our ability to

focus but also you are undermining your

ability to lean back into that activity

the next time the next time you need

twice as much coffee and three times as

much loud music and four times as much

energy drink and the social connection

just to get out the door in order to do

the run or to study so

what's more beneficial is to attach the

feeling of friction and effort to an

internally generated reward system

you're not just pursuing the things that

are innately pleasureful so you can tell

yourself

the effort part is the good part I know

it's painful I know this doesn't feel

good but I'm focused on this I'm going

to start to access the reward you will

find the rewards meaning the dopamine

release inside of effort if you repeat

this over and over again and what's

beautiful about it is that it starts to

become reflexive for all types of effort

when we focus only on the trophy only on

the grade only on the win as the reward

you undermine that entire process

so how do you do this

you do this in those moments of the most

intense friction you tell yourself this

is very painful and because it's painful

it will evoke an increase in dopamine

release later meaning it will increase

my Baseline in dopamine

but you also have to tell yourself that

in that moment

you are doing it by choice and you're

doing it because

you love it and I know that sounds like

lying to yourself and in some ways it is

lying to yourself but it's lying to

yourself in the context of a truth which

is

that you want it to feel better you want

it to feel even pleasureful now this is

very far and away different from

thinking about the reward that comes at

the end the hot fudge Sunday for after

you cross the finish line and you can

replace hot fudge Sunday with whatever

reward happens to to be appealing to you

we Revere people who are capable of

doing what I'm describing

David Goggins comes to mind as a really

good example many of you are probably

familiar with David Goggins former Navy

SEAL who essentially has made a

post-military career career out of

explaining and sharing his process of

turning the effort into the reward the

ability to access this pleasure from

effort is without question the most

powerful aspect of dopamine in our

biology of dopamine and the beautiful

thing is it's accessible to all of us

but just to highlight the things that

can interfere with and prevent you from

getting dopamine release

from effort itself

don't Spike dopamine prior to engaging

in effort

and don't Spike dopamine after engaging

in effort learn to spike your dopamine

from effort itself