Overcome External Rewards to Achieve Your Goals | Andrew Huberman

Summary

The video script delves into the influence of dopamine on our perception of time and intrinsic motivation. It discusses the detrimental effects of extrinsic rewards on intrinsic enjoyment, as illustrated by the Stanford Marshmallow Experiment. The script emphasizes the importance of cultivating a growth mindset and accessing the rewards from effort itself, rather than external incentives, to enhance performance and efficiency. It suggests that associating effort with internal pleasure can lead to increased dopamine release, making challenging activities more enjoyable and sustainable.

Takeaways

• 🎨 Children who enjoy drawing may lose interest if extrinsic rewards, like gold stars, are introduced and then removed.
• 🔄 Intrinsic versus extrinsic reinforcement: External rewards can reduce the intrinsic pleasure of an activity.
• 📉 Dopamine affects our perception of time and pleasure, with rewards at the end diminishing the enjoyment of the activity itself.
• 🧠 The antithesis of growth mindset: Focusing solely on end rewards can make activities less enjoyable and more challenging over time.
• 🚀 Growth mindset involves finding reward in the effort itself, which enhances performance and motivation.
• 💪 Engaging the prefrontal cortex helps in associating effort with pleasure, even when the activity is challenging or painful.
• 🧬 Dopamine release during effort boosts energy, focus, and makes activities more sustainable.
• ⚖️ Balancing dopamine: Avoid spiking dopamine before or after activities to sustain motivation and enjoyment from the effort itself.
• 🔄 Repetition and practice in finding reward in effort can make this mindset reflexive and applicable to various challenges.
• 🏆 Focus on the process rather than the end goal to maintain motivation and enhance long-term performance.

Q & A

How does dopamine affect our perception of time and effort?

Dopamine is linked to our perception of time, and when we work hard for a reward that comes afterward, it can make the hard work more challenging and make us less likely to engage in hard work in the future. The dopaminergic circuits interpret this as doing the activity for the reward, not because of enjoyment, which can lower the baseline of dopamine and extend the time bin of the perceived experience.

What is the Stanford experiment with children drawing and what was its outcome?

The Stanford experiment involved children who enjoyed drawing. Researchers gave them rewards like gold stars for their drawings. When the rewards stopped, the children's intrinsic motivation to draw on their own decreased, demonstrating the impact of extrinsic reinforcement on intrinsic enjoyment.

What is the difference between intrinsic and extrinsic reinforcement?

Intrinsic reinforcement comes from the enjoyment of the activity itself, while extrinsic reinforcement involves external rewards given for performing an activity. The script suggests that extrinsic rewards can diminish the intrinsic pleasure of an activity by associating the activity with the reward rather than the enjoyment of the activity itself.

How does focusing on the end reward affect our experience of an activity?

Focusing on the end reward can make the activity feel more like a means to an end, reducing the enjoyment during the process. It can also make the activity feel more painful and less efficient, as the neural circuits for dopamine and reward are less active during the activity itself.

What is the growth mindset and how does it relate to effort and dopamine?

The growth mindset, a concept developed by Carol Dweck, is about striving to be better and enjoying the process of improvement. It aligns with the idea of accessing dopamine release from effort itself, rather than from external rewards, which can lead to better performance and a more positive experience.

How can we cultivate a growth mindset and access dopamine from effort?

Cultivating a growth mindset involves learning to find pleasure in the effort and process, rather than just the outcome. This can be achieved by engaging the prefrontal component of the mesolimbic circuit and telling oneself that the effort is pleasurable, even when it's physically challenging.

What are the benefits of associating effort with an internally generated reward system?

Associating effort with an internally generated reward system can lead to a reflexive dopamine release from the effort itself, making the activity more enjoyable and efficient. It also helps in building a stronger connection between the effort and the pleasure derived from it, enhancing performance and reducing the need for external stimuli to initiate or continue the activity.

Why is it important not to spike dopamine levels before or after engaging in effort?

Spike dopamine levels before or after engaging in effort can interfere with the natural dopamine release that should occur during the effort. This can prevent the association of pleasure with the effort itself and undermine the ability to develop a growth mindset and enjoy the process.

Who is David Goggins and what does he exemplify in terms of effort and reward?

David Goggins is a former Navy SEAL who has made a career out of sharing his process of turning effort into reward. He exemplifies the ability to access pleasure from effort, which is a powerful aspect of our dopaminergic circuitry and is accessible to everyone.

How can we use the concept of effort as a reward in moments of intense friction?

In moments of intense friction, we can tell ourselves that the effort is by choice and that we love it, even if it feels painful. This reframing can help evoke an increase in dopamine release later, increasing the baseline in dopamine and making the effort feel more pleasurable over time.

What evolutionary advantage does the ability to find pleasure in effort provide?

The ability to find pleasure in effort has likely been an evolutionary advantage, as it would have motivated our ancestors to engage in activities like foraging, hunting, and gathering, despite the physical demands and exhaustion, ensuring survival and adaptation.