Neuroscientist: "This Simple Skill Will Keep You Motivated" | Andrew Huberman

How to Stay Motivated by Accessing Pleasure from Effort

Step 1: Understand the Importance of Effort

• Recognize that focusing solely on the end goal, such as a trophy, grade, or win, can undermine the entire process of achieving it.
• Acknowledge that the ability to derive pleasure from the effort put in is a powerful aspect of dopamine, the neurotransmitter associated with motivation and reward.

Step 2: Embrace the Concept of Intrinsic Motivation

• Reflect on the study conducted at Stanford where children who initially enjoyed drawing lost interest when rewarded with gold stars for their drawings.
• Understand the difference between intrinsic (internal) and extrinsic (external) reinforcement in motivation.
• Acknowledge that intrinsic motivation, where the effort itself is rewarding, is key to maintaining long-term motivation.

Step 3: Cultivate a Growth Mindset

• Familiarize yourself with the concept of a growth mindset, where the focus is on the process of striving and improvement rather than just the end result.
• Understand that embracing effort as a source of pleasure can lead to better performance and sustained motivation.

Step 4: Access Rewards from Effort

• Train yourself to find pleasure in the effort itself, even when faced with challenges or physical discomfort.
• Remind yourself that generating dopamine from the friction and challenge of the task can increase energy levels and focus.
• Avoid solely focusing on the end goal and instead learn to appreciate the journey and effort involved in reaching it.

Step 5: Practice Mindful Effort

• During moments of intense friction or difficulty, remind yourself that the effort will lead to increased dopamine release and a sense of accomplishment.
• Embrace the idea of doing something because you love it, rather than just for the external rewards.
• Understand that finding pleasure in effort can become a reflexive response over time for various tasks and activities.

Step 6: Overcome External Rewards

• Challenge yourself to shift your mindset from seeking external rewards like trophies or grades to finding joy in the process itself.
• Avoid relying on external incentives to motivate yourself and instead focus on the intrinsic pleasure of effort.

Step 7: Learn from Role Models

• Look up to individuals like David Goggins, who exemplify the ability to turn effort into a rewarding experience.
• Understand that accessing pleasure from effort is a fundamental aspect of dopamine biology and can significantly impact your motivation levels.

By following these steps and consciously shifting your mindset towards finding pleasure in effort, you can maintain long-term motivation and enhance your overall performance in various aspects of your life.