Introduction

How to achieve consistent state of motivation? [Martin Zokov]

In this episode of the Huberman Lab Podcast, Andrew Huberman answers a question from Martin Zolkov about how to maintain motivation over long periods of time. Huberman explains that dopamine is strongly related to motivation pathways and its levels need to be controlled. Quality sleep and non-sleep deep rest (NSDR) are two science-supported tools to replenish dopamine levels. He also advises against using Adderall, Ritalin, or other illegal substances to increase dopamine as they are dangerous and can deplete the dopamine reservoir. To maintain motivation, Huberman suggests getting your sleep right and doing NSDR once a day for 10-30 minutes to replenish dopamine levels, being aware of things that stimulate dopamine, and figuring out how many hours of focused work you can do consistently and updating that number every 4-5 years.

- Huberman Lab Podcast is a science and science-based tools podcast
- Premium channel launched to support research at universities like Stanford
- Subscription model available at hubermanlab.com/premium for $10/month, $100/year, or lifetime
- First 15 minutes of AMA episode available for non-subscribers to preview
- Andrew Huberman strives to be accurate, thorough, and concise in answering questions

- Martin Zolkov asked a question about how to maintain motivation over long periods of time.
- Dopamine is strongly related to motivation pathways and its levels need to be controlled.
- Quality sleep and non-sleep deep rest (NSDR) are two science-supported tools to replenish dopamine levels.
- Avoid using Adderall, Ritalin, or other illegal substances to increase dopamine as they are dangerous and can deplete the dopamine reservoir.
- Get your sleep right and do NSDR once a day for 10-30 minutes to replenish dopamine levels.
- Be aware of things that stimulate dopamine and don't expect to do them every day without feeling depleted.
- Figure out how many hours of focused work you can do consistently and update that number every 4-5 years.
- Support research for mental health, physical health, and performance by signing up for the Huberman Lab premium channel.

AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More