Neuroscientist: THIS Is How You Stay Motivated FOREVER | Andrew Huberman
Summary
TLDRLe script explore les mécanismes de contrôle descendant, essentiels à l'humanité, et comment ils peuvent être utilisés pour surmonter la lassitude ou la manque de motivation, comme se lever tôt le matin. Il explique que la capacité à outrepasser la 'friction limbique' est créée par la dopamine et les récompenses, provenant de deux voies parallèles. Le préfrontal cortex joue un rôle clé dans cette capacité, en fournissant un contrôle descendant sur le stress et la récompense. La résistance à la tentation et la prévision d'un futur succès peuvent anticiper la libération de dopamine, améliorant ainsi la capacité à surmonter la friction. Ce contrôle descendant est une compétence qui peut être développée et modérée en temps réel, cruciale pour l'évolution culturelle et individuelle.
Takeaways
- 🧠 L'utilisation des mécanismes de contrôle descendant (top-down) est ce qui rend l'être humain unique, permettant de surmonter la fatigue ou la manque de motivation.
- 🛌 La fatigue matinale est un exemple de 'friction limbique', qui peut être surmontée par le contrôle descendant pour se lever et poursuivre des objectifs.
- 💡 Le cerveau utilise des voies parallèles pour la récompense, la motivation et la poursuite, impliquant la libération de dopamine lorsqu'on est sur le point de gagner ou atteindre un objectif.
- 🚀 Certaines activités comme le bain dans de l'eau glacée peuvent augmenter la dopamine de manière durable, similaire à l'effet des drogues comme la cocaine ou l'amphetamine.
- 🤔 Les mécanismes de contrôle descendant sont très subjectifs et peuvent varier d'une personne à une autre en fonction de leur motivation intrinsèque ou extrinsèque.
- 🧘♂️ Le sommeil et la relaxation peuvent améliorer la capacité de contrôle descendant en augmentant l'alertness et la capacité de se concentrer.
- 🏆 La connaissance anticipée d'un gain à venir peut aider à libérer de la dopamine plus tôt, même si l'effort est difficile ou défiant.
- 🎯 L'autocontrôle et la capacité à surmonter la 'friction limbique' sont des compétences qui peuvent être améliorées par la neuroplasticité et l'entraînement.
- 🌱 La culture et l'évolution de l'espèce humaine sont le résultat de ceux qui osent s'éloigner de leur zone de confort pour explorer de nouveaux horizons.
- 🚀 L'exemple d'Elon Musk illustre la notion de ne pas se limiter à la Terre, reflétant un esprit d'exploration et de dépassement de soi.
- 🤝 La relation entre la récompense et le contrôle descendant est complexe, impliquant la modulation de la dopamine et la prise de décision pour le gain à long terme.
Q & A
Quels sont les mécanismes top-down mentionnés dans le script ?
-Les mécanismes top-down sont les capacités cognitives qui permettent de contrôler et d'influencer les réactions et les comportements bas niveaux, comme le contrôle de la fatigue ou la motivation.
Comment les mécanismes top-down sont-ils liés à la capacité de surmonter la friction lyique ?
-Les mécanismes top-down permettent de surmonter la friction lyique en utilisant le contrôle cognitif pour remplacer les impulsions et les réactions automatiques par des actions conscientes et réfléchies.
Quel rôle joue le cortex préfrontal dans les mécanismes top-down ?
-Le cortex préfrontal est impliqué dans les mécanismes top-down car il fournit des entrées dans les régions du cerveau qui contrôlent le stress, la récompense et d'autres fonctions végétatives.
Quelle est la différence entre la récompense immédiate et la récompense anticipée par la dopamine ?
-La récompense immédiate est liée à la libération de dopamine lorsqu'on atteint un objectif, tandis que la récompense anticipée est liée à l'augmentation de la dopamine lorsqu'on se sent sur le seuil de réussite, même avant d'atteindre l'objectif.
Comment la fréquentation d'un bain d'eau glacée peut-elle augmenter la dopamine ?
-La fréquentation d'un bain d'eau glacée peut augmenter la dopamine de manière durable, similaire à l'effet de certaines drogues, mais avec un effet plus long cours.
Quel est le lien entre la friction lyique et la motivation ?
-La friction lyique peut être vue comme une force qui réprime la motivation. Surmonter cette friction permet de stimuler la motivation et de se mettre en mouvement vers un objectif.
Comment la volonté de puissance peut-elle être vue comme un exemple de contrôle top-down ?
-La volonté de puissance est un exemple de contrôle top-down car elle implique de prendre conscience de ses propres capacités et de les utiliser pour surmonter les obstacles et les défis.
Quels sont les avantages de la neuroplasticité dans le contexte des mécanismes top-down ?
-La neuroplasticité permet d'améliorer les capacités de concentration, de sommeil et de surmonter la friction lyique en forçant soi-même à se concentrer, à se relaxer et à contrôler ses pensées.
Quelle est la différence entre la motivation basée sur l'amour et celle basée sur la colère dans le contexte de la surmontation de la friction lyique ?
-La motivation basée sur l'amour et celle basée sur la colère sont deux façons subjectives de surmonter la friction lyique. L'important est de comprendre que la motivation peut être trouvée dans des émotions variées et qu'il n'y a pas de méthode unique pour surmonter cette friction.
Comment la publication récente sur la gratification retardée et la dopamine est-elle liée au script ?
-La publication récente met en évidence que la gratification retardée est contrôlée par la dopamine, ce qui soutient l'idée que la capacité de retarder la satisfaction peut augmenter la dopamine dès le début du processus, anticipant ainsi la récompense future.
Quel est le rôle de la familiarisation avec la friction lyique dans le processus de surmontement ?
-La familiarisation avec la friction lyique permet de mieux comprendre et anticiper les défis, ce qui facilite la préparation mentale et l'engagement des mécanismes top-down pour surmonter ces défis.
Outlines
🧠 Contrôle de haut en bas et motivation
Le paragraphe 1 aborde le concept de contrôle de haut en bas, qui est essentiel à l'expérience humaine. Il explique comment l'on peut surmonter la fatigue ou la manque de motivation en utilisant cette capacité. Le texte mentionne également le rôle de la dopamine et des récompenses dans la motivation, ainsi que les voies parallèles qui influencent ces sentiments. L'importance de la préfrontale, la région du cerveau impliquée dans le contrôle de haut en bas, est soulignée. L'auteur insiste sur la subjectivité des mécanismes de contrôle de haut en bas et comment la connaissance de la récompense future peut aider à surmonter la friction limbique, une force interne qui peut entraîner de l'inaction.
💪 Surmonter la friction limbique et la récompense future
Le paragraphe 2 explore en détail la notion de surmonter la friction limbique, qui est décrite comme une force puissante qui peut entraîner à l'inaction. Il est question de la récompense future qui peut être anticipée et qui sert de motivation pour agir contre cette friction. L'auteur discute de la façon dont les personnes qui sont douées pour surmonter cette friction comprennent et anticipent la récompense à venir, même si cela est difficile. Il mentionne également l'idée que la volonté, ou le contrôle de haut en bas, est une capacité qui peut être améliorée par la pratique, et comment cela a contribué à l'évolution de l'espèce et des individus. L'importance de la neuroplasticité dans le développement de cette capacité est également soulignée.
Mindmap
Keywords
💡mécanismes descendantes
💡lyic friction
💡cerveau préfrontal
💡dopamine
💡récompense
💡volonté
💡neuroplasticité
💡retard de la gratification
💡David Goggins
💡Rich Roll
Highlights
Top-down mechanisms are a defining feature of human beings, allowing us to override fatigue and lack of motivation.
The ability to override 'lyic friction' is crucial and can be developed through top-down control.
Lyic friction is described as a booming voice urging one to stay in bed, representing a significant internal challenge.
Dopamine and reward pathways are central to the neural circuits that drive motivation and the pursuit of goals.
Certain behaviors and substances, such as nicotine and amphetamine, can increase dopamine levels significantly.
Engaging in activities like an ice bath can have a long-lasting effect on dopamine, similar to the impact of drugs.
Top-down control is facilitated by the prefrontal cortex, which influences stress, reward, and other vegetative functions.
The concept of 'just do it' is an example of top-down control, emphasizing the power of willpower.
Resisting the desire to consume unhealthy substances is an application of top-down control.
Rest and sleep can enhance the ability to engage top-down control, suggesting a link between rest and willpower.
David Goggins is highlighted as an example of someone who has mastered the ability to override lyic friction.
Goggins' process involves familiarizing himself with the narrative of friction and the anticipation of future rewards.
Delayed gratification is linked to increased dopamine release when one believes in the future benefits of their actions.
The idea of 'third personing' oneself can be a powerful tool for overriding lyic friction and enhancing top-down control.
Neuroplasticity plays a role in enhancing the ability to focus, sleep, and override lyic friction through practice.
The forward evolution of culture and individuals is driven by those who push beyond their limits, like Elon Musk.
Overcoming internal doubt and challenge engages the top-down control mechanisms and is a skill that can be developed.
The ability to modulate and use top-down control in real-time is a key aspect of personal development and success.
Transcripts
we have what are called top- down
mechanisms top- down mechanisms are the
beauty of what it is to be a human being
let's say you don't want to get out of
bed in the morning how do you override
that fatigue what you're doing is you're
using top down control to say h the
fatigue I feel I'm going to override
that fatigue one of the many important
things that David stands for is the
ability to override lyic friction in
lyic friction it's like a booming voice
throughout your brain and body and the
ability to override lyic friction can
only be created one of two
[Music]
ways the neural circuits for dopamine
and reward and pursuit and motivation
largely uh come from two what we call
parallel Pathways and the main one is
the so-called misol liic reward system
this uh I throw out the names not cuz
people need to know them but if they
want to look them up there a bat a batch
of neurons in the brain that uh release
dopamine when we are headed toward a
milestone when we can sense a win okay
we can sense a win it's not contrary to
popular belief it's not that you get a
lot of dopamine when you hit a jackpot
it's when you feel like you're on the
threshold of a jackpot dopamine is
increased by uh certain drugs cocaine
amphetamine
nicotine um by uh going into an ice bath
will increase dopamine 2.5x almost as
much as cocaine but it's a very long
lasting effect so you know there are
behaviors that put us on the threshold
of of a win um and therefore increase
dopamine but we have what are called
top- down mechanisms top down mechanisms
are are the beauty of what it is to be a
human being the the top- down mechanisms
I'm referring to are the prefrontal
cortex areas of the the brain real
estate that sit right behind the
forehead it subdivides into some regions
but it provides input onto areas of the
brain that control things like stress
and reward and other features that are
what we call kind of vegetative like the
more reflexive uh more limic if if you
will now there's a certain friction I
actually call this limic friction where
let's say you don't want to get out of
bed in the morning you just don't maybe
you're tired but maybe you're just not
motivated and you force yourself to get
up what you're doing is you're using top
down control to say oh the fatigue I
feel I'm going to override that fatigue
and much of what's online is how do you
override that fatigue that lack of
motivation and some people say well you
got to do it out of love and then other
people say you do out of anger and it it
doesn't matter these top- down
mechanisms are very subjective if you
are going to do it because you really
care about the person that you're going
to pick up at the airport and you got to
get up early well that's one mechanism
if you're going to do it because um
you're a person of your word and you
said you were going to be there you do
it you know the the just do it Mantra is
top- down control okay now just the top-
down control is also involved in
controlling reflexes the desire to
consume something that isn't good for
you you can resist that desire through
top- down control the more rested you
are generally the easier it is to engage
top down control so when I look at
people um like I I don't know Ronda
Rousey I don't know too much of her
story but I do know David he's been to
my lab and um I endorsed his book and
I'm obviously super impressive David
Gans needs no introduction super
impressive and I think one of the many
important things that David stands for
is the ability to override lyic friction
to talk to to convince himself to do it
anyway that is top- down control and
what they've what he's done if I may I
don't I've never uh I've never actually
figured this out conclusively but I I
have a strong sense that what he's done
is he's somehow gotten very familiar
with The Narrative
of friction or the experience of
friction and The Narrative of overriding
friction and he knows that a win is
coming later and so what happens is if
you know that that overriding limic
friction is going to create a wind down
the line that could be a sense of
accomplishment and what you can do is
you can start to thread back that
dopamine from the future to the idea by
getting out of bed I'm already starting
to experience the wi you can anticipate
the wi now there's actually a paper that
was just published on this as a good
timing for this question which is that
really points to the fact that delayed
gratification is controlled by dopamine
it's a somewhat complex paper so I don't
I don't want to get into the details but
what it shows is that if you know that
by delaying gratification you are going
to um it's worthwhile you start to
achieve that dopamine increase earlier
so delayed gratification is as it sounds
is you know resisting the staying in bed
or whatever it happens to be but that
itself can start to evoke dopamine
release now I'm not David goggin
obviously I never will be but the way he
describes his process is a little bit
different I think than um than just pure
like oh feel great doing it he talks a
lot of times about how it's very very
challenging for him but when you talk to
people who are very good at overriding
lyic friction you start to get the sense
that even if it's very challenging for
them to do that they understand the
great reward that's going to come that's
going to come later and I think for a
lot of people the challenge is they
don't they haven't experienced or they
can't see the win and and experience the
win and so it's very hard for them to
override lyic friction and I'm not
talking about lyic friction as this mild
little thing lyic friction
is a is a it's like a booming voice
throughout your brain and body of stay
in bed sleep is important I heard on the
podcast sleep is important stay in bed
and to override that requires an immense
amount of what we call willpower but
willpower is top- down control I mean if
you could get all your sustenance
without having to venture out too far
why would you go any further now the
evolution the forward evolution of
culture in our species and individuals
has been created by people that were
willing to push out further and further
I mean right now we talk a lot about
Elon right he's the one that's sort of
like well why limit yourself to Earth
you know which is a cool concept um but
this exists in every domain as you know
uh Rich Roll our good friend you know
anytime we overcome uh doubt challenge
uh internal doubt and challenge we're
engaging these mechanisms it's a skill
and there's neuroplasticity in this
circuit that's the thing that's often
not discussed is that the ability to
focus is enhanced by forcing yourself to
focus the ability to sleep is enhanced
by getting better at relaxing and
turning off thoughts and the ability to
override lyic friction can only be
created one of two ways one is to
increase your overall levels of
alertness through dopamine and orine
that's why people take adderal and rlin
drink caffeine smoke nicotine in order
to get more alert they're trying to
they're biologically hacking their way
into the system I think it's beautiful
when people can psychologically I would
say I was imag scruffing myself you know
like you'd Scruff an animal or you SC
Scruff you scruffing myself and forcing
myself into it because for me it helps
to third person myself what I'm talking
about is third personing oneself in
service to uh to overriding lyic
friction and sometimes we we have this
narrative that's so closely tied to our
immediate state that we have a hard time
forcing ourselves into some other mode
of action and so it can be very helpful
to take on a view of yourself that's
living in anticipation of the future
state that you're going to be in if we
can start to see these reward systems
and top- down control as things that we
can modulate in real time you and use it
sparingly I'm not suggesting people do
this for everything right it could be
very exhausting to Scruff yourself into
the best action all the time but look I
mean people are recovering from
addiction they they have to do this it's
a it's a process from morning till night
[Music]
関連動画をさらに表示
DETOX DOPAMINE | Comment reprendre le contrôle de votre vie
La définition d'espèce - SVT - 6e - Les Bons Profs
Devenir Millionnaire : Faire son premier 1'000'000€ (Ma méthode)
La résilience | Psycho | ARTE
Vigiar no começo da tentação | A Imitação de Cristo | #48
How I went from zero to $50k a month [Step-by-step]
5.0 / 5 (0 votes)