Neuroscientist: How to Stay Motivated Long Term (David Goggins)
Summary
TLDRThe video explores how an individual utilizes stress and agitation to enhance neuroplasticity and drive behavior, challenging conventional approaches of fear and discomfort. It delves into neuroscience research on adrenaline response, showing how action can transform sensation, perception, and thought. Through experiments with virtual reality scenarios, including shark diving, the speaker highlights the importance of forward action in overcoming fear and optimizing performance. The discussion underscores that behavior first, followed by changes in thoughts and feelings, is key to leveraging brain chemistry for personal growth and resilience.
Takeaways
- 🧠 The individual discussed has mastered the ability to channel the adrenaline response into productive behavior rather than staying stationary, which is a significant insight in neuroscience.
- 💡 Neuroplasticity is the 'Holy Grail' of Neuroscience, and the individual has discovered how to harness it through agitation and stress, using discomfort as a catalyst for action.
- 👨🔬 The speaker's lab studies fear, courage, and resilience, focusing on the neurochemical substrates underlying these states.
- 🦈 Virtual reality is used in the lab to induce fear responses, such as diving with great white sharks, to study autonomic arousal in subjects.
- 🕵️♂️ The lab employs AI and covert methodologies to identify an individual's pain points and study them from the moment they enter the lab.
- 🚀 The individual named David is highlighted for his proactive approach, volunteering first despite his fear of sharks, demonstrating his understanding of using behavior to shift internal states.
- 🏃♂️ David's discipline and commitment to his routine, like running at 3:30 AM, show his embodiment of the persona he projects, which is a key to his success.
- 🔄 The traditional approach to controlling our nervous system is often backward; it's more effective to start with behavior, which then influences thoughts, feelings, and perceptions.
- 🧬 Neuroscience offers insights into the chemicals and neural circuits but understanding that behavior is the control panel for our internal states is crucial for change.
- 📈 A study published in nature revealed that facing a physical threat with a forward-moving response activates the brain's dopamine circuitry, promoting future forward action.
- 🔄 High levels of stress and agitation are linked with moving forward, contrary to the belief that calming down is the key to action; sometimes, increasing stress can initiate movement.
Q & A
What is the main concept that the speaker discusses regarding the 'adrenaline response'?
-The speaker discusses the idea that the adrenaline response, which is a natural biological reaction designed to move us, can be harnessed and directed positively through behavior, rather than being a source of fear or paralysis.
What does the speaker refer to as the 'Holy Grail of Neuroscience'?
-The 'Holy Grail of Neuroscience' is referred to as the process of understanding and harnessing neuroplasticity, which is the brain's ability to reorganize itself by forming new neural connections throughout life.
How does the speaker describe the process of studying fear, courage, and resilience in their lab?
-The speaker's lab uses virtual reality to create immersive experiences that generate autonomic arousal, such as diving with great white sharks, heights, claustrophobia, and arachnophobia, to study the neurochemical substrates underlying fear, courage, and resilience.
What is the unique approach the speaker mentions about modifying the brain?
-The unique approach mentioned is to place oneself into discomfort and use that discomfort as a propeller to move into action, which is a way to modify the brain through the process of neuroplasticity.
What is the significance of the speaker's mention of the 'Shark Tank' experience?
-The 'Shark Tank' experience is significant as it serves as an example of how one can confront and overcome fears by placing oneself in a situation that induces stress and agitation, which can lead to positive behavioral changes.
Why does the speaker believe that changing behavior is the key to controlling our nervous system?
-The speaker believes that changing behavior is key because it is a concrete action that can influence thoughts, feelings, and perceptions, which are more abstract and harder to control directly.
What does the speaker suggest about the relationship between agitation, stress, and the ability to move forward?
-The speaker suggests that a certain level of agitation and stress can be beneficial, as it can trigger the brain's dopamine circuitry and make it more likely for a person to move forward, contrary to the common belief that calming down is the key to action.
How does the speaker describe the process of finding a person's 'pain point'?
-The speaker describes the process as involving AI and covert methodologies, which include asking a series of seemingly unrelated questions to identify the specific fears or discomforts that can be used in their studies.
What is the speaker's opinion on the effectiveness of changing thoughts as a means to alter feelings and behaviors?
-The speaker believes that changing thoughts first is not an effective strategy for altering feelings and behaviors. Instead, they advocate for a 'behavior first' approach, where changing actions leads to changes in thoughts, feelings, and perceptions.
What did the speaker learn about David's approach to handling stress and discomfort?
-The speaker learned that David has figured out how to use stress and agitation as a portal to neuroplasticity, modifying his brain by placing himself in discomfort and using it as a catalyst for action, rather than trying to avoid or suppress these feelings.
How does the speaker connect the findings from their lab to the broader understanding of human behavior?
-The speaker connects the lab findings to the broader understanding by suggesting that the brain's response to physical threats, such as moving forward despite fear, is rewarded neurochemically, setting up a pattern for future action and demonstrating the power of behavior in shaping our responses to stress.
Outlines
🧠 Harnessing Neuroplasticity Through Behavior
The speaker discusses an individual who has mastered the art of channeling the adrenaline response in a positive direction, utilizing stress and agitation as catalysts for neuroplastic change. This person understands that the body's stress response is meant to propel action rather than maintain a static state. The speaker's lab investigates the neurochemical underpinnings of fear, courage, and resilience. They use virtual reality to induce fear in subjects, such as diving with great white sharks, to observe their reactions. The individual in question, despite expressing a fear of sharks, volunteers to be the first to experience the virtual reality scenario, demonstrating his ability to直面 fears and use them as a means for personal growth. The speaker admires this approach, as it aligns with the concept that behavior can influence and alter one's thoughts, feelings, and perceptions, which is a key aspect of neuroscience.
🏃♂️ Behavioral Change as the Key to Emotional Control
The speaker elaborates on the idea that initiating behavioral change is the most effective way to influence one's emotional state. They argue that traditional methods of attempting to change thoughts or feelings first are less effective than starting with concrete actions. The speaker's lab has found that facing physical threats can trigger a forward-moving response that activates the brain's dopamine circuitry, which is associated with reward and future action. This suggests that embracing stress and agitation, rather than seeking to alleviate them, can be beneficial for propelling oneself into action. The speaker uses the example of deadlines and fear to illustrate how heightened stress levels can be a powerful motivator for initiating movement and change. This approach challenges the common belief that calmness is necessary for action, instead positing that a certain level of agitation is required to break through paralysis and initiate movement.
Mindmap
Keywords
💡Neuroscience
💡Neuroplasticity
💡Adrenaline
💡Fear
💡Courage
💡Resilience
💡Behavior
💡Virtual Reality
💡Arachnophobia
💡Dopamine
💡Addictive Behaviors
Highlights
The individual described has mastered the art of channeling the adrenaline response to move in a positive direction, which is considered a breakthrough in neuroscience.
The speaker's lab studies fear, courage, resilience, and their underlying neurochemical substrates, using virtual reality to induce autonomic arousal.
Fear of sharks is used as a tool to generate a sense of fear in a controlled environment, highlighting innovative research methods.
The lab employs AI and unconventional methods to identify and understand individual pain points, showcasing advanced research techniques.
The subject, David, demonstrates a willingness to face his fears head-on by volunteering first for the shark dive, indicating his unique approach to overcoming fear.
Adrenaline is repurposed by David not as a signal to freeze but as a catalyst for action, a concept that challenges traditional understanding.
Behavior modification is identified as the key to shifting one's perception, feelings, and thoughts, emphasizing the power of action over introspection.
The speaker discusses the difficulty of controlling the mind with the mind, suggesting that behavioral changes are more effective.
Neuroscience's Holy Grail is presented as the ability to modify one's brain, which David seems to have achieved through discomfort and action.
The speaker's experience of writing an endorsement for David's book under a tight deadline reflects David's dedication and work ethic.
David's late-night running routine exemplifies his embodiment of the persona he projects, showing commitment to his lifestyle philosophy.
The speaker emphasizes that behavior is the control panel for our nervous system, suggesting that changing behavior can lead to altered feelings and perceptions.
A study published in Nature reveals that facing a physical threat with forward action activates the brain's dopamine circuitry, promoting future action.
High levels of agitation and stress are associated with the forward movement response, contradicting the common belief in the calming effect as a precursor to action.
The concept that increasing stress and agitation can be key to initiating movement is introduced, challenging traditional approaches to fear and paralysis.
The speaker concludes that behavior should be the primary focus for anyone looking to improve or change their functioning, as it is more concrete and controllable than thoughts or feelings.
The importance of understanding the brain's neural circuits and chemicals is highlighted, but the speaker argues that behavioral change is the most direct and effective method for self-improvement.
The transcript concludes with a musical interlude, suggesting a pause for reflection on the discussed concepts and their implications.
Transcripts
so he's figured something out this guy
lives the Persona that he projects into
the world the adrenaline response was
designed to move us not to keep us
stationary he understands how to run
that program in the right direction he's
tapped into this neuroplasticity process
through the portal of agitation and
stress and everyone tries to come at it
from the other end but he's figured out
how to run it in this direction of
behavior first and this is really the
Holy Grail of Neuroscience
my lab we do we study fear we study
courage we study resilience and we say
the underlying neurochemical substrates
for those so we had a bunch of guys
there a couple Team guys
um some other folks and we bring them in
this little room and we do virtual
reality there and one of the things that
we use to scare people
um or to generate a sense of autonomic
arousal is this uh experience of diving
with great white sharks which of course
you're not in water in the laboratory
but it's very immersive and for people
that are afraid of sharks it can be
um quite scary not always but we also
have Heights we have claustrophobia we
got something where you can feel spiders
crawling all over your body if you're in
arachnophobe you know if you have a pain
point we find it do you spend time
trying to figure out what that pain
point is we do and we do it through some
very uh covert uh methodology that
involves Ai and some some fun tools um a
bunch of weird questions that right all
right where let's just say this from the
moment you step into our laboratory
we're studying you so the um uh now I
know and yeah exactly so uh what was fun
was you know so I sort of explained what
the platform was and what we were going
to do and um and David said uh he goes I
don't like sharks
and I I was like all right well and so
then you know this was not a typical
experimental day in the lab so I just
kind of at one point I finished
describing what the tech is and how
we're going to wire people in and then I
said so um so who wants to go first and
he's like I'll go right of course and
what was funny to me at that moment I
realized this is interesting because he
he was very explicit about the fact that
he didn't like shark scene it's very
explicit about the fact that he was
going to be first you know first man in
I mean I it would be inappropriate for
me to describe his data right and we
didn't do a full-blown experiment but
what I can say is he's whatever it is
that David has figured out how to do it
clearly involves taking whatever
adrenaline pulse he feels and
understanding something fundamental to
biology which is that adrenaline
response was designed to move us not to
keep us stationary he uses Behavior as
the way to shift sensation perception
feelings and thoughts he understands how
to run that program in the right
direction whereas most people when they
don't like what they feel they start
negotiating sensation which will never
work they start trying to control their
perception which is hard right they're
like I'm not going to think about that
or I'll think about it differently very
hard to control the mind with the mind
he knows that's a tough one yeah
feelings
Lord knows what those are and how to
control them I mean we'll eventually
figure that out as a field but thoughts
are complicated so he just goes
immediately into action immediately so
when he says just for clarity when he
says I don't like sharks he's basically
saying put me in the Shark Tank like
he's cueing you to say this is the thing
I'm afraid of and I'm going to be the
first one to volunteer and I know you're
going to put me in the Shark Tank if I
tell you that exactly and I think and I
obviously can't speak for him but uh one
of the things I think is very clear is
that he's tapped into this
neuroplasticity process
through the the door through the portal
of agitation and stress he's figured out
and this is really the Holy Grail of
Neuroscience is how can I modify my
brain well you modify it by placing
yourself into discomfort and using that
as a propeller to move you into action
and you know a couple years later when
David was
working on his book and I heard the book
was coming out I think I saw a
pre-release announcement uh I texted him
and I just said look I'm really excited
to see your book and he said oh that
great thank you you know it uh be great
if you'd um write something about like
an endorsement I said well I'd be
honored to I'm happy to and he said but
but I need it tonight right and this was
Saturday at I think it was like 10 30 at
night when I texted him so um it's okay
well I'd be happy to I won't do it now
he said I need it by midnight so sit
down and start writing this thing and
these are short blurbs but I kind of
realize that you know you want to get it
right it's David and you know my name's
next to it and I want to do do it
justice so I'm sitting down I'm working
on this thing and I text him look I'm
gonna be a few minutes late no problem
no problem finally I send him the thing
at like 12 30 at night and he's like oh
bro thank you thank you thank you I
promise I'll send you a copy this and I
was like grateful you know thank you and
then I I realized that
um that time he was living in New York
and I I said wait a second where are you
is it New York and I said it's 3 30 in
the morning and he goes yeah I'm going
running yeah of course and I realized at
that point I was like okay you know
there's it's it's undisputable you know
this guy lives the Persona that he
projects into the world and even that
day that Consulting gig you know there
was a four o'clock lag and he was like
no let's keep going so he's figured
something out and I think that his
enormous popularity
um is its earned because he's figured
out
that it really doesn't matter if you
come at something from a place of joy
and love and that would be wonderful but
there's a whole other set of ways to
approach this that involve slogging
through the discomfort the doubts the
wish for things to be different and
starting with behavior and it's
incredible because if you think about
sensation perception feeling thought and
behavior actually the way to control our
nervous system and feel the way we want
to feel is to run that backwards
Behavior thoughts so if you change your
behavior then generally your thoughts
your feelings and your perceptions
change yeah and everyone tries to come
at it from the other end but he's
figured out through whatever process led
him there and incredible life
circumstances how to run it in this
direction of behavior first yeah I
really think that if Neuroscience has
anything to offer it's some
understanding of what the underlying
chemicals and neural circuits are but
the sooner that the human animal the
human species can start to understand
that our our feelings and our thoughts
and our memories and all that is very
complicated but that when behaviors are
very concrete and they are the the
control panel for the rest of it I don't
want to relegate feelings feelings are
extremely important I don't want to
relegate perception they're extremely
important but when it comes to wanting
to shift the way that you function to
get better or to perform better or to
show up better or to move away from
things like addictive behaviors
it's absolutely foolish for any of us me
included to think that we can do that by
changing our thoughts first it's
Behavior first thoughts feelings and
perceptions follow it works every time
because the the brain circuits meaning
sets of connections and chemicals
they're there from birth they're your
whole life and they were designed for
that so in 2018 a graduate student in my
lab published a paper in nature showing
that in the face of a physical threat
there are three options you can
obviously freeze you can Retreat or you
can move forward and the moving forward
response actually triggers activation of
a connection in the brain to the
dopamine circuitry of the brain and
makes it more likely that you're going
to be able to move forward in the future
now what was interesting to us was that
not only is forward action rewarded at a
neurochemical level which then sets you
up for more forward action but the
highest level of agitation and stress
was associated with moving forward we
always think well if I just calm myself
enough I'll be able to move forward
right but it's exact opposite you know
and so people who are paralyzed in fear
or that have a hard time initiating
sometimes the key is to raise the level
of stress and agitation this is why
deadlines are so effective right this is
why fear is so effective this is why
that deer gets up out of its you know
nice little den and starts to move
because it feels a certain level of
agitation if that agitation isn't high
enough we will will not move forward
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