Luyện nói tiếng Anh bằng Shadowing qua video: How to Increase Motivation & Drive | Huberman Lab Essentials
Đang tạo bài học...
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
Today, we're going to talk about an extremely important topic that's central to our daily life, and that's motivation.
4
We're going to talk about pleasure and reward.
5
What that underlies our sense of pleasure or reward.
6
We're going to talk about addictions as well.
7
We're going to talk about the neurochemistry of drive and mindset.
8
But for now, let's just talk about the neuroscience of motivation and reward of pleasure and pain, because those are central to what we think of as emotions,
9
whether or not we feel good, whether or not we feel we're on track in life, whether or not we feel we're falling behind.
10
So motivation is fundamental to our daily life.
11
It's what allows us to get out of bed in the morning.
12
It's what allows us to pursue long-term goals or short-term goals.
13
Motivation and the chemistry of motivation is tightly wound in with the neurochemistry of movement.
14
In fact, the same single molecule, dopamine, is responsible for our sense of motivation and for movement.
15
It's a fascinating molecule and it lies at the center of so many great things in life
16
and it lies at the center of so many terrible aspects of life, namely addiction and certain forms of mental disease.
17
So if ever there was a double-edged blade in the world of neuroscience, it's dopamine.
18
There's a fundamental relationship between dopamine released in your brain and your desire to exert effort.
19
And you can actually control the schedule of dopamine release, but it requires the appropriate knowledge.
20
This is one of those cases where understanding the way the
21
dopamine system works will allow you to leverage it to your benefit.
22
Let's get a few basic facts on the table.
23
Dopamine was discovered in the late 1950s and it was discovered as the precursor, meaning the thing from which epinephrine or adrenaline is made.
24
Epinephrine is the same thing as adrenaline, except in the brain we call it epinephrine.
25
Epinephrine allows us to get into action.
26
It stimulates changes in the blood vessels, in the heart, in the organs and tissues of the body that bias us for movement.
27
Dopamine was initially thought to be just the building block for epinephrine.
28
However, dopamine does a lot of things on its own.
29
It's not always converted to epinephrine.
30
Dopamine is released from several sites in the brain and body,
31
but perhaps the most important one for today's discussion about motivation and reward is something that's sometimes just called the reward pathway.
32
For the aficionados, it's sometimes called the mesolimbic reward pathway, but it's fundamentally important to your desire to engage in action.
33
And it's fundamentally important for people getting addicted to substances or behaviors.
34
So how does this work?
35
Well, you've got a structure in the deep part of your brain called the VTA.
36
The VTA or ventral tegmental area contains neurons that send what we call axons,
37
little wires that spit out dopamine at a different structure called the nucleus accumbens.
38
And those two structures, VTA and nucleus accumbens, form really the core machinery of the reward pathway and the pathway that controls your motivation for anything.
39
You can think of them like an accelerator.
40
They bias you for action.
41
However, within the reward pathway, there's also a break.
42
The break or restriction on that dopamine, which controls when it's released and how much it's released, is the prefrontal cortex.
43
The prefrontal cortex is the neural real estate right behind your forehead.
44
You hear about it for decision-making, executive function, for planning, et cetera.
45
And indeed, it's responsible for a lot of those.
46
It's this really unique real estate that we were all endowed with as humans.
47
Other animals don't have much of it.
48
We have a lot of it.
49
And that prefrontal cortex acts as a break on the dopamine system.
50
And that brings us to the important feature of motivation, which is that motivation is a two-part process,
51
which is about balancing pleasure and pain.
52
So when you're just sitting around not doing much of anything, this reward pathway is releasing dopamine at a rate of about three or four times per second.
53
It's kind of firing at a low level.
54
If suddenly you get excited about something, you anticipate something, not receive an award, but you get excited in an anticipatory way,
55
then the rate of firing, the rate of activity in this reward pathway suddenly increases to like 30 or 40 times.
56
And it has the effect of creating a sense of action
57
or desire to move in the direction of the thing that you're craving.
58
In fact, it's fair to say that dopamine is responsible for wanting and for craving.
59
And that's distinctly different from the way that you hear it talked about normally, which is that it's involved in pleasure.
60
So yes, dopamine is released in response to sex.
61
It's released in response to food.
62
It's released in response to a lot of things, but it's mostly released in anticipation and craving for a particular thing.
63
It has the effect of narrowing our focus for the thing that we crave.
64
And that thing could be as simple as a cup of coffee.
65
It could be as important as a big board meeting.
66
It could be a big final exam.
67
It could be the person that we're excited to meet or see.
68
Dopamine doesn't care about what you're craving.
69
It just releases at a particular rate.
70
If we just take a step back and we look at the scientific data
71
on how much the dopamine firing increases in response to different things,
72
you get a pretty interesting window into how your brain works and why you might be motivated or not motivated.
73
Let's say you're hungry or you're looking forward to a cup of coffee or you're going to see your partner.
74
Well, your dopamine neurons are firing at a low rate until you start thinking about the thing
75
that you want or the thing that you're looking forward to.
76
When you eat that food, the amount of dopamine that's released in this reward pathway goes up about 50% above baseline.
77
Sex, which is fundamental to our species continuation and reproduction,
78
sex does release dopamine and it increases dopamine levels about 100%.
79
So basically doubles them.
80
Nicotine increases the amount of dopamine about 150% above baseline.
81
Cocaine and amphetamine increase the amount of dopamine that's released a thousand fold within about 10 seconds of consuming the drug.
82
However, just thinking about food, about sex, about nicotine, if you like nicotine or cocaine
83
or amphetamine can increase the amount of dopamine that's released to the same degree as actually consuming the drug.
84
Now it depends in some cases, for instance, The cocaine user, the addict that wants cocaine,
85
can't just think about cocaine and increase the amount that's released about a thousand fold.
86
It's actually much lower, but it's just enough to put them on the motivation track for it to crave that particular thing.
87
Now, there are reasons why you would have brain circuitry like this.
88
I mean, brain circuitry like this didn't evolve to get you addicted.
89
Brain circuitry like this evolved in order to motivate behaviors toward particular goals.
90
Water when you're thirsty, sex in order to reproduce,
91
these things and these brain areas and neurons were part of the evolutionary history that led to the continuation of our species.
92
Things like cocaine and amphetamine are disastrous for most people
93
because they release so much dopamine and they create these closed loops where people then only crave the particular thing,
94
cocaine and amphetamine, that leads to those massive amounts of dopamine release.
95
Most things don't release that level of dopamine.
96
Now, nowadays, there's a ton of interest in social media and in video games.
97
And there have been some measurements of the amount of dopamine released.
98
Video games, especially video games that have a very high update speed where there's novel territory all the time, novelty is a big stimulus of dopamine.
99
Those can release dopamine somewhere between nicotine and cocaine.
100
So very high levels of dopamine release.
101
Social media is an interesting one because the amount of dopamine that's released in response to logging onto social media, initially could be quite high,
102
but it seems like likely there's a taper in the amount of dopamine, and yet people still get addicted. So why?
103
Why is it that we can get addicted to things
104
that fail to elicit the same massive amount of pleasure that they initially did?
105
Being addicted to something isn't just about the fact that it feels
106
so good that you want to do it over and over again, and that's because of this pleasure-pain balance that underlies motivation.
107
So let's look a little bit closer at the pleasure pain balance
108
because therein lies the tools for you to be able to control motivation toward healthy things
109
and avoid motivated behaviors towards things that are destructive for you.
110
There are a lot of reasons why people try novel behaviors, whether or not those are drugs or whether or not those are adventure thrill seeking things or, you know, they take a new class.
111
As you'll notice, I'm not placing any judgment or value on these different behaviors.
112
Although I think it's fair to point out that for most people, addictive drugs like cocaine and amphetamine are very destructive.
113
Actually, we know that about 15 to 20% of people have a genetic bias towards addiction that,
114
you know, you sometimes hear that the first time that you use a drug, you can become addicted to it.
115
That's actually not been shown to be true for most things and most people, but for some people that actually is true.
116
But in any case, the way that addiction works and the way
117
that motivation works generally in the non-addictive setting is that when you anticipate something, a little bit of dopamine is released.
118
And then when you reach that thing, you engage in that thing, the amount of dopamine goes up even further.
119
But as you repeatedly pursue a behavior and you repeatedly engage with a particular thing, let's say you love running or you love chocolate.
120
as you eat a piece of chocolate, believe it or not, it tastes good.
121
And then there's a shift away from activation of dopamine.
122
And there are other chemicals that are released that trigger a low level sense of pain.
123
Now you might not feel it as physical pain, but the craving that you feel is both one part dopamine and one part, the mirror image of dopamine,
124
which is the pain or the craving for yet another piece of chocolate.
125
And this is a very important and subtle feature of the dopamine system that's not often discussed.
126
People always talk about just as pleasure.
127
You love social media, so it gives you dopamine.
128
And so you engage in that.
129
You like chocolate, it releases dopamine.
130
So you do that.
131
But for every bit of dopamine that's released, there's another circuit in the brain that creates, you can think of it as kind of like a downward deflection in pleasure.
132
So you engage in something you really want and there's an increase in pleasure.
133
and then there's a without you doing anything there's a mirror image of
134
that which is a downward deflection in pleasure which we're calling pain
135
so for every bit of pleasure there is a mirror image experience of pain
136
and they overlap in time very closely so it's sometimes hard to sense this
137
but try it the next time you eat something really delicious you'll take a bite it tastes delicious
138
and part of the experience is to want more of that thing this is true for any pleasureful experience.
139
Now, the diabolical part about dopamine is that
140
because it didn't evolve in order to get you to indulge in more and more and more of something, what happens is that
141
initially you experience an increase in pleasure
142
and you also experience this increase in pain shortly after
143
or woven in with the pleasure that makes you want more of that thing.
144
But with each subsequent time that you encounter that thing, the experience of dopamine release and pleasure is diminished a little bit.
145
And the diabolical thing is that the pain response is increased a little bit.
146
And this is best observed in the context of drug seeking behavior.
147
The first time someone decides to take cocaine or amphetamine, they will experience a huge dopamine release and they will feel likely very good.
148
However, the next time they take it, it won't feel quite as good.
149
And it won't feel even as good the third time or the next time.
150
But the amount of pain, the amount of craving that they experience for the drug will increase over time.
151
So much of our pursuit of pleasure is simply to reduce the pain of craving.
152
So the next time you experience something you really like, I don't want to take you out of that experience, but it's really important that you notice this, that if there's something you really enjoy,
153
Part of that enjoyment is about the anticipation and wanting of more of that thing.
154
And that's the pain system in action.
155
And so we can distinguish between dopamine, which is really about pleasure,
156
and dopamine, which is really about motivation to pursue more in order to relieve or exclude future pain.
157
Let me repeat that.
158
Dopamine isn't as much about pleasure as much as it is about motivation
159
and desire to pursue more in order to reduce the amount of pain.
160
And we are now talking about pain as a psychological pain and a craving.
161
Although people that miss a lover very badly or
162
that really crave a food very badly or
163
that are addicted to a drug and can't access it will experience that as a physical craving and a mental craving.
164
The body and brain are linked in this way.
165
It's almost they'll describe it as painful.
166
They yearn for it.
167
And I think the word yearning is one that's very valuable in this context
168
because yearning seems to include a whole body experience more than just wanting, which could just be up in the mind.
169
So your desire for something is proportional to how pleasureful it is to indulge in that thing,
170
but also how much pain you experience when you don't have it.
171
And you can now start to let your
172
mind wander into all sorts of examples of addictions or things that you happen to like.
173
I'll use the example that I sometimes use on here, which is my love of croissants.
174
The taste of that croissant makes me want to eat more croissants.
175
Now, eventually blood sugar goes up, satiety is reached, et cetera.
176
What happens then?
177
What is satisfaction and satiety about?
178
Well, that's a separate neuromodulator.
179
That's about the neuromodulator serotonin.
180
It's about oxytocin.
181
It's about a hormone system that involves something called prolactin.
182
So we're going to talk about all of those in the book, The Molecule of More, wonderful book.
183
those were described as the here and now molecules, the ones that allow you to experience your sensations
184
and pleasure in the present and for which the brain stops projecting into the future.
185
So now let's talk about craving and these so-called here
186
and now molecules and how those engage in a kind of push-pull balance
187
that will allow you to not just feel more motivated, but also to enjoy the things in life that you are pursuing to a much greater degree.
188
We have neurons in an area of our brain called the RAPHE, R-A-P-H-E.
189
The RAPHE releases serotonin at different places in the brain.
190
Serotonin is the molecule of bliss and contentment for what you already have.
191
I've talked before about exteroception.
192
Exteroception is a focus on the outside world, everything beyond the confines of your skin.
193
I've also talked about interoception, a focus on things that are happening internally within the confines of your skin.
194
dopamine and serotonin can be thought of as related to exteroception dopamine makes us focused on things outside us
195
that are beyond what we call our personal space where we actually have to move
196
and take action in order to achieve things
197
and serotonin in general has to do with the things
198
that are in our immediate here and now hence the description of these as the here and now molecules.
199
So it's interesting to point out that the body
200
and the brain can direct its attention towards things outside us or inside us or split our attention between those.
201
Just understand that dopamine biases us toward thinking about what we don't have.
202
Whereas serotonin and some of the related molecules like the endocannabinoids, if you picked up on the word cannabinoid,
203
yes, it's like cannabis because cannabis attaches to endocannabinoid receptors
204
and the endocannabinoids are receptors and chemicals that the cannabinoids that you naturally make that are involved in things like forgetting,
205
but you make these molecules that bind to these receptors
206
that make you feel kind of blissed out and content in the present.
207
So you've got these two systems.
208
They're kind of like a push pull.
209
And if you were to say, do the, you know, in the book, wherever you go, there you are.
210
John Kabat-Zinn talks about this meditation practice that's different than most meditation practices where you eat one almond
211
and you focus all of your attention on the almond, the taste of the almond, the texture of the almond.
212
That's really a mindfulness practice that's geared towards trying to take a behavior, which is normally about pursuit.
213
Normally feeding is we're going, we engage in feeding because of dopamine.
214
We pursue more of a food because of that pleasure pain relationship I talked about before.
215
The focus on the one almond
216
or becoming very present in any behavior
217
that normally would be a kind of extra receptive pursuit behavior and bring it into the here and now,
218
that's a mental trick or a mental task
219
that the mindfulness community has really embraced in order to try and create increased pleasure for what you already have.
220
It's really trying to accomplish a shift from dopamine being released to serotonin and the cannabinoid system being involved in that behavior.
221
Dopamine has the quality of making people kind of rabidly in pursuit of things.
222
Drugs like marijuana, the opioids,
223
anything that really hits the serotonin system hard tend to make people rather lethargic and content to stay exactly where they are.
224
They don't want to pursue much at all.
225
So you've got these molecules like dopamine that make you focused on the things you want and the things you crave.
226
And then you've got the molecules that make you content with what you have.
227
So the most important thing, perhaps in creating a healthy emotional landscape is to have a balance between these two neuromodulator systems.
228
So at about this point in the podcast, I'm guessing that some of you are thinking, okay, great, I want more dopamine.
229
I want to be more motivated.
230
I don't want to procrastinate as much.
231
And I want to be able to experience life.
232
I want these here and now molecules to be released as well.
233
Well, there is a way to do that, but you have to understand the source of procrastination is not one thing.
234
There are basically two kinds of procrastinators, or so says the research.
235
The first kind are people that actually really enjoy the stress of the impending deadline.
236
It's the only way they can get into action.
237
There are other procrastinators for which they simply are not releasing enough dopamine.
238
For those people, there are a variety of things that can increase dopamine.
239
I do suggest you talk to a psychiatrist or doctor.
240
I've talked about macunipurines, which is 99.9% L-DOPA, the precursor to dopamine.
241
There are antidepressants like Welbutrin, Bupirone is the other name for it, which increase dopamine and epinephrine.
242
However, if you think back to our earlier discussion about dopamine, dopamine, if it's very high,
243
creates a sense of pleasure and the desire for more.
244
So you can also become a person for which enough is never enough.
245
The only thing that dopamine really wants is more of the thing that releases dopamine.
246
And so one of the things that you can do in order to generally just be a happier person, especially if you're a person in pursuit of long-term goals of any kind,
247
is the longer that you can extend that positive phase of the dopamine release,
248
and the more that you can blunt the pain response to that, the better.
249
And you can actually do this cognitively.
250
I used to joke with my lab that when we'd publish a paper, I would get really excited, but I wouldn't allow myself to get too excited.
251
What I wanted to do instead, and what I've still tried to do is try
252
and extend the arc of that positive experience as long as I possibly can, simply by thinking back like, oh, that was really cool.
253
I really enjoyed doing that work.
254
I really enjoyed the discovery.
255
I really enjoyed doing that with the people that I was working with at the time.
256
What a pleasure that was.
257
So you can extend pleasure without having to engage in the behavior over and over.
258
That's extending the arc of that dopamine release.
259
As well, it offsets some of the pain of not having that experience occur over and over and over again.
260
Now for the high performers out there, you're probably familiar with this.
261
Many people who have a big achievement, their first thoughts are, well, now what, what am I going to do next?
262
How am I ever going to exceed that?
263
And indeed many people who are very high on this kind of dopamine sensation and novelty seeking scale are prone to addiction.
264
They're prone to the rabid pursuit of external goals of exteroception to the neglect of these internal mechanisms
265
that allow them to feel calm and happy.
266
So for people that are very driven, very motivated, adopting a practice of being able to engage in the here and now,
267
the sort of almond type practices we talked about earlier of
268
learning how to achieve a really good night's sleep on a regular basis through tools
269
and mechanisms I talked about in previous podcasts gives us sort of balance to the pleasure seeking
270
and offsetting of pain and the pleasure in the here and now.
271
So pleasure is really two things.
272
It's a joy in pursuit, but it's also the joy in what you have.
273
The cool thing is you can actually regulate this whole system in a way
274
that will steer you or lean you towards more positive anticipation of things in life and less disappointment.
275
It's simply a matter of adjusting what we call the dopamine schedule.
276
In order to understand how to control the dopamine system, how to leverage it for a better life.
277
You need to understand the results of a very important experiment.
278
This experiment was able to separate pleasure from motivation.
279
It's a very simple, but like many simple experiments, a very elegant experiment.
280
What they did, and this has now been done in animals and in humans, they offered rats food.
281
It was a food that they particularly liked.
282
And the animals would lever press for a pellet of food, kind of classic experiment.
283
They'd eat the food.
284
And they presumably liked the food because they were motivated to press the lever and eat it.
285
Great.
286
They took other rats.
287
They eliminated the dopamine neurons.
288
You can do this by injection of a neurotoxin that destroys these neurons.
289
So they actually had no dopamine in their brain.
290
They have no ability to release dopamine.
291
and they gave them a lever, the rats would sit there and they'd hit the lever and they'd eat the food.
292
They're still enjoyed the food.
293
So you say, well, okay, so dopamine isn't involved in motivation.
294
It isn't involved in pleasure.
295
No, it absolutely is.
296
They could still enjoy the food, but if they moved the rat, literally one body length away from the lever,
297
what they found was the animals that had dopamine would move over to the lever, press it and eat.
298
And the ones, the rats that did not have dopamine, available to them, wouldn't even move one body length,
299
one rat length to the lever in order to press it and get the food.
300
Dopamine therefore is not about the ability to experience pleasure.
301
It is about motivation for pleasure.
302
And so many of you are probably thinking, wow, I'm not a very motivated person.
303
Like you talked about the one kind of procrastination earlier.
304
What about when I just feel kind of meh about life?
305
Now, for some of you, there may be a real clinical depression and you should talk to a professional.
306
There are very good prescription drugs that can really help people.
307
There's also great non-drug treatments of psychotherapy and other treatments
308
that are being developed in addition to psychotherapy and the various kinds of psychoanalysis, et cetera, that one can use.
309
I think the data really point to the fact that a combination of pharmacology and talk therapies are generally best.
310
And there are a huge range of these things.
311
I know many of you are in these professions.
312
We're not going to talk about that right now.
313
There is a compound that's kind of interesting in the supplement space that isn't micunipurine's L-DOPA.
314
It's not L-tyrosine that isn't promoting massive releases of dopamine or even dopamine alone,
315
but a combination of dopamine and serotonin.
316
And it's an intriguing molecule.
317
It's sold over the counter.
318
Again, you have to check with your healthcare provider before you would take anything or remove anything.
319
That's very important.
320
but it's phenyl ethylamine or PEA.
321
PEA or beta phenyl ethylamine releases dopamine at low levels, but also serotonin at low levels.
322
So it's kind of a cocktail of the motivation molecules as well as the quote unquote here and now molecules.
323
And people's response to this varies widely, but many people report feeling heightened sense of mental acuity, well-being, et cetera.
324
It is a bit of a stimulant like anything that triggers activation, the dopamine and norepinephrine pathway, but it is an interesting supplement.
325
So now let's talk about what is a dopamine schedule
326
and how you can leverage this in order to have heightened levels of motivation
327
but not get so much dopamine that you're experiencing a crash afterwards
328
and also so that you can experience heightened pleasure from the various pursuits
329
that you are engaged in in life
330
and here's the key principle dopamine is very subjective meaning you
331
can either allow yourself to experience the pleasure of reaching a milestone of achieving or some craving or not.
332
It's actually pretty powerful what one can do with the subjective system.
333
In fact, I'm going to describe you an experiment
334
that highlights just how powerful the subjective readout or the subjective interpretation of a given experience really can be, even at the level of pharmacology.
335
And the title of the experiment is Expectation for Stimulant Type Modifies Caffeine's Effects on mood and cognition.
336
This was done in college students.
337
It's a fascinating study.
338
What they did is they gave college students either placebo, essentially nothing, or 200 milligrams of caffeine.
339
200 milligrams of caffeine is about what's in a typical coffee, like a medium coffee that you would buy, a drip coffee.
340
So they took 65 undergraduate students in college.
341
They randomized them to either placebo or caffeine.
342
and they told them that they were either getting caffeine or Adderall.
343
Now, Adderall cognitively carries a very different expectation.
344
College students know Adderall to be a much stronger stimulant than caffeine.
345
They know it to create a sort of high.
346
This is the way the students described it.
347
And they thought that it would increase their level of focus and their ability to perform work.
348
So what's really interesting is there was definitely an effect of placebo versus caffeine.
349
That's not surprising, however, right?
350
You take a placebo, you may or may not feel more alert, but you take 200 milligrams of caffeine, very likely you're going to feel very alert.
351
But there was also an effect of whether or not the students thought they were getting caffeine or Adderall.
352
The subjects receiving caffeine reported feeling more stimulated, anxious, and motivated than the subjects that received the placebo.
353
Okay.
354
But the ones that expected Adderall reported stronger amphetamine effects.
355
They performed better on a working memory test And in general, they had all the increased cognitive effects that would have been seen with Adderall,
356
but they were only ingesting caffeine.
357
So it led to heightened performance simply because the students thought they were getting Adderall.
358
And I think this is very important because I think that it points to the fact that the top down,
359
the kind of higher level cognitive processes are impacting even the most basic fundamental aspects of say dopamine release
360
or adrenaline release or epinephrine release in ways that can positively impact performance.
361
In this case, it was a positive improvement in working memory and focus.
362
So today we've talked a lot about the dopamine system and those kinds of schedules that will allow craving or addiction.
363
But what's the schedule of dopamine that's going to allow you to maximize on your pursuit of pleasure
364
and your elimination of pain.
365
And we get the answer to that from our good friend gambling.
366
The reason gambling works, the reason why people will throw their lives away, the reason why people go back again and again
367
and again to places like Las Vegas and Atlantic City is because of the hope and anticipation.
368
Those are cities and places built on dopamine.
369
They are leveraging your dopamine system.
370
And as a friend of mine, who's a certified addiction treatment specialist,
371
tells me that gambling addiction is a particularly sinister because the next time really could be the thing that changes everything.
372
Unlike other addictions, the next time really could change everything.
373
And that's embedded in the mind of the gambling addict.
374
And rarely does it work out in favor of the wellbeing of the gambling addict and their family.
375
However, the intermittent reinforcement schedule was discovered long ago by scientific researchers.
376
So this is the slot machine that every once in a while gives you a win to keep you playing.
377
This is the probability of winning on the craps table or the roulette table or at blackjack, just often enough that you're willing to buy tickets, head out there, play again,
378
go downstairs again from your room, even though you swore you were done for the night.
379
Intermittent reinforcement is the most powerful form of dopamine reward schedule to keep you doing something.
380
So we can export that.
381
We can use it for good.
382
If there's something that you're pursuing in life, whether or not it's an academic goal or a financial goal or relationship goal, one of the things that you can do to ensure
383
that you will remain on the path to
384
that goal for a very long time and that you will continue to exceed your previous performance
385
as well as continue to enjoy the dopamine release that occurs when you hit the milestones that you want to achieve
386
is to occasionally remove rewards subjectively.
387
Let's say you set out a goal of making, I'm gonna make this quantitative with respect to finances because it just is an easy description, but this could also be in sport, this could be in school, this could be in music,
388
could be in anything, creative endeavors.
389
But let's say you set out a certain financial goal, or let's say you wanna get a certain number of followers on whatever social media platform.
390
As you reach each one of those goals, you should know now that the amount of dopamine is not going to peak, it's actually gonna diminish and make you crave more.
391
The key to avoiding that crash, but to still keep it in healthy levels that will allow you to continue your pursuit
392
is as you are staircasing toward your goal, you actually want to blunt the reward response for some of those intermediate goals.
393
Now, I'm not telling you shouldn't celebrate your wins, but I'm telling you not to celebrate all of them.
394
Or as a good friend of mine who recently, fortunately for him, had a great financial success, he asked me and somebody else,
395
a good friend of mine who's very tuned in to dopamine reward schedules understands how they work at a really deep level.
396
And he said, I don't know what to do next.
397
And we said, oh, well, that's simple.
398
You should just give most of it away.
399
And this wasn't a ploy to receive any of the money ourselves.
400
This was really about reducing the impact of that reward.
401
Now, hopefully giving him money away, if you already have enough of it would be something that was rewarding in and of itself.
402
But if you're a student who's pursuing goals in university, or you're an athlete who's pursuing goals, it actually makes sense from a rational perspective,
403
once you understand these mechanisms, to hit a new high point of performance, or to get that A plus,
404
or for you, if it's an A minus, et cetera, and to tell yourself, okay, that was good, but to actually actively blunt the reward,
405
to not go and celebrate too intensely.
406
because in doing that, you keep your dopamine system in check
407
and you ensure that you're going to stay on the path of continued pursuit, not just for that thing, but for all things.
408
Big increases in dopamine lead to big crashes in dopamine and big increases in dopamine up the ante.
409
So you can lift the, what Las Vegas and Atlantic City and other gambling mechanisms and places have known for a long time.
410
They lifted it from the scientists.
411
You can now take it back and you can start to leverage that.
412
And you just make it intermittent.
413
You reward yourself not on a predictable schedule.
414
So not every other time or every third time or every 10th time, but sometimes it's three in a row, then not at all for 10 days.
415
So reward is important.
416
Self-reward is critically important, but make sure that you're not doing it on such a predictable schedule
417
that you burn out these dopamine circuits or that you undercut your own ability to strive and achieve.
418
Hopefully you now know far more about the dopamine system, reward, and motivation than you did at the beginning of this podcast.
419
Hopefully you also understand the other side of dopamine and reward, which is pain and the balance of this pleasure pain system,
420
as well as the molecules that we call, or that were described in the Molecule of More book, I should say, as the here and now molecules,
421
things like serotonin and the endocannabinoids.
422
Finally, I want to thank you for your time and attention today.
423
I hope you learned a lot
424
and that you learned a lot of possible tools
425
that you could incorporate into your life as it relates to motivation and emotions.
426
Thank you for your interest in science.
📺 Cùng kênh
C11,314
Why Reading (Books) Makes Us Better at Speaking
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: Manage Stress & Build Resilience | Dr. Elissa Epel
Business EnglishUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C11
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Business EnglishUniversity StudentsWorking Adults
C11
Tools for Managing Stress & Anxiety | Huberman Lab Essentials
Business EnglishDaily ConversationUniversity Students
C11
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C15
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C17
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C13
Controlling Your Dopamine for Motivation, Focus & Satisfaction | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C113
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C14
Lose Fat With Science-Based Tools | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C11
How to Set & Achieve Goals | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C116
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
✨ Video gợi ý
C11
36 câu
Why successful people set habits, not just goals | Wendy Wood
Business EnglishUniversity StudentsWorking Adults
C12
95 câu
DOPAMINE NATION by Anna Lembke | Core Message
Business EnglishUniversity StudentsWorking Adults
C11
164 câu
The Neuroscience of Confidence: How to Rewire Your Brain
Business EnglishUniversity StudentsWorking Adults
C14
116 câu
The Speech Everyone Needs to Hear - Best Motivational Speech | Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C14
176 câu
What Actually Drives Attraction (According to Psychology)
Business EnglishDaily ConversationUniversity Students
C1178 câu
Neuroscientist: How To Change Your Brain (Andrew Huberman)
Business EnglishUniversity StudentsWorking Adults
B22
23 câu
How To Actually Generate Motivation
American AccentBusiness EnglishUniversity StudentsWorking Adults
C11
258 câu
Once You Unlock The Third Eye, Reality Is Yours
Business EnglishUniversity StudentsWorking Adults
C13
292 câu
The Power of Habit Audiobook | Book summary | Audiobook Labriry. #audiobook
Business EnglishUniversity StudentsWorking Adults
C13
385 câu
C1 English Listening Practice | The Science Behind Motivation | Improve Your English Fluency Fast
Business EnglishDaily ConversationUniversity Students
C110
103 câu
NEUROSCIENTIST - You Will NEVER Lose Motivation AGAIN!
Business EnglishUniversity StudentsWorking Adults
Từ vựng và ghi chú luyện nói cho bài học này
Video này có 426 câu và 5989 từ để luyện shadowing. Phần lời nói dài 34:03. Người nói nói với tốc độ tự nhiên, khoảng 176 từ mỗi phút, gần với hội thoại hằng ngày. 82% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.
Từ vựng quan trọng trong video
15 từ ít gặp trong video, kèm phiên âm và nghĩa:
- reward /ɹɪˈwɔɹd/ (danh từ) — tặng thưởng, thưởng. Something of value given in return for an act.
- molecule /ˈmɑ.lɪ.kjul/ (danh từ) — phân tử. The smallest particle of a specific element or compound that retains the chemical properties of that element or compound; two or more atoms held together by…
- addict /ˈæd.ɪkt/ (danh từ) — người nghiện. A person who is addicted, especially to a harmful drug.
- caffeine /ˈkæfiːn/ (danh từ) — cafêin, cà phê tinh. An alkaloid, C₈H₁₀N₄O₂, found naturally in tea and coffee plants, which acts as a mild stimulant on the central nervous system.
- motivate /ˈmoʊ.tɪ.veɪt/ (động từ) — khích lệ, động viên. To provide someone with an incentive to do something; to encourage; to actuate.
- experiment /ɪkˈspɛɹ.ə.mənt/ (danh từ) — thí nghiệm. A test under controlled conditions made to either demonstrate a known truth, examine the validity of a hypothesis, or determine the efficacy or likelihood of…
- lever /ˈliː.və/ (danh từ) — đòn bẩy. A rigid piece which is capable of turning about one point, or axis (fulcrum), and in which are two or more other points where forces are applied; — used for…
- gambling /ˈɡæm.bl̩.ɪŋ/ (danh từ) — đổ bác, đánh bạc. An activity characterized by a balance between winning and losing that is governed by skill and/or chance, usually with money wagered on the outcome.
- almond /ˈɑ(l).mənd/ (danh từ) — hạnh nhân. The seed within the drupe of a small deciduous tree in family Rosaceae, Prunus amygdalus, considered a culinary nut.
- extend /ɛkˈstɛnd/ (động từ) — kéo dài. To increase in extent.
- mechanism /ˈmɛk.ə.nɪ.zəm/ (danh từ) — máy móc, bộ máy. Any mechanical means for the conversion or control of motion, or the transmission or control of power.
- rat /ɹæt/ (danh từ) — chuột. Any of the numerous members of several rodent families that usually have short limbs, a pointy snout, a long, hairless tail, and a body length greater than…
- nicotine /ˈnɪkətiːn/ (danh từ) — nicotin, nhựa thuốc. An alkaloid (C₁₀H₁₄N₂), commonly occurring in the tobacco plant.
- mirror /ˈmiɹɚ/ (danh từ) — gương, kiếng. A smooth surface, usually made of glass with reflective material painted on the underside, that reflects light so as to give an image of what is in front of it.
- bias /ˈbaɪ.əs/ (danh từ) — thiên vị, thiên kiến. Inclination towards something.
Cụm động từ bạn sẽ nghe
- go up (động từ) — lên. To move upwards.
- go back (động từ) — trở lại. To return to a place or state after having been there at a previous time.
- sit around (động từ) — ngồi không. To spend time sitting idly, not doing anything important.
Phát âm cần chú ý
Người nói dùng 86 dạng rút gọn, ví dụ you're, we're, I'm. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “th”: pathway /ˈpæθˌweɪ/, athlete /ˈæθ.liːt/
- Âm “sh” và “zh”: motivation /ˈmoʊ.tə.veɪ.ʃən/, addiction /əˈdɪkˌʃən/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/, delicious /dɪˈlɪ.ʃəs/, emotion /ɪˈməʊ.ʃən/
- Từ dài — đặt trọng âm cho đúng: motivation /ˈmoʊ.tə.veɪ.ʃən/, experiment /ɪkˈspɛɹ.ə.mənt/, fundamental /ˌfʌn.dəˈmɛn.təl/, mechanism /ˈmɛk.ə.nɪ.zəm/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/
Cách luyện với video này
- Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
- Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
- Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như reward, molecule, addict.
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | was discovered · is released · might be motivated |
| Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật | motivation, which is · normally, which is · Sex, which is |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | have been · I've talked · I've also talked |
Phương Pháp Shadowing Là Gì?
Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.