How to get motivated: understanding dopamine
Plus, why the Met Gala reserves Rihanna for the very end of red-carpet arrivals
My motivation is like a hamster on a wheel—it runs in circles for a while, but eventually, it gets tired and just wants to take a nap. For example, last year, I set out to read 12 books, but I only got through eight. This year, my reading list is staring at me with judgment as I struggle to finish my third book. So, I asked myself, "Is there a scientific explanation for my lack of motivation or am I just really proficient at tsundoku?"
My search to understand the science behind motivation led me to this video by Dr. Andrew Huberman, a professor at Stanford Medicine.
The podcast is a lengthy two hours. And fortunately for you, I mustered enough dopamine to watch it in its entirety. I recommend you do the same as it’s truly fascinating, but just in case you're short on time or motivation (tsk, tsk), here are my takeaways:
Dopamine, a neurotransmitter responsible for signaling reward and pleasure in the brain, is a key player in our motivation system.
Dopamine plays a significant role in motivation by being involved in the reward system. He calls dopamine the "universal currency of foraging and seeking," as it drives us to seek rewards and avoid things that don't make us feel good. The dopamine system has a baseline level and peaks that are directly related. When we seek something and find a reward, dopamine is released, but it needs to return to a lower level below the baseline.
Your level of dopamine release is determined by your baseline and previous peaks.
Our baseline level of dopamine is crucial for how we feel overall, whether we're in a good mood or motivated. For example, if you scroll through social media and see something you really like, you may experience a dopamine hit. But if you see something similarly interesting right after, you may not experience the same level of dopamine as before, hence you keep scrolling, finding your fix. (Vogue may feign innocence but it’s really why the Met Gala reserves Rihanna for the very end of red-carpet arrivals; she’s peak dopamine.) Repeatedly engaging in something that you enjoy can increase your threshold for enjoyment, meaning you need more of it to feel the same level of satisfaction.
The downside to experiencing peaks in dopamine is that, after those peaks, your baseline level of dopamine drops. And the size of the peak you experience affects how much your baseline dopamine will drop afterward.
Addiction may happen when someone pursues a drug or activity that leads to huge increases in dopamine.
There are various environmental and psychological factors that can lead to addiction, but it can also be triggered when someone pursues a drug or activity (such as gambling) that leads to huge increases in dopamine. People may make the mistake of pursuing the same activity or substance again, thinking that it will bring up their baseline, but this only depletes dopamine more. Dr. Huberman describes addiction as “a progressive narrowing of the things that bring pleasure,” where the person loses interest in other areas of their life, such as school, relationships, or fitness. Eventually, the person may stop getting dopamine release from that activity and drop into a serious depression.
Dr. Huberman recommends avoiding constant high levels of dopamine release when engaging in activities that trigger its release.
He suggests that people should avoid chasing high levels of dopamine release every time they engage in activities that stimulate its release. Instead, they should aim for “intermittent schedules” to keep them motivated without causing a crash. One way to achieve this is to occasionally engage in activities—like exercise, for example—without other external sources of dopamine, such as caffeine, energy drinks, or even music. By doing so, people can condition themselves to derive pleasure from the activity itself rather than external sources.
Another example is being mindful of our use of technology as it can overstimulate our dopamine circuits. Limiting their use during activities that we want to fully engage in and enjoy can help maintain healthy levels of dopamine. This includes going gadget-free in activities like dining out, spending time with loved ones, or simply taking a walk. There’s actually a study on how taking photos “undermines the enjoyment of experiences” especially when prefaced by a desire to post them on social media.
Dr. Huberman advises us to resist the temptation of chasing the fleeting highs of rewards and instead encourages us to find genuine pleasure in the activities themselves.
In an experiment done at Stanford, children were given a reward for drawing. When the reward was stopped, the children had a much lower tendency to draw on their own. This can lead to a vicious cycle of dependence on external incentives, making it difficult to maintain our motivation and engagement over time. By focusing on the inherent value and joy of the activities themselves, we can break free from the cycle of short-term rewards and cultivate lasting motivation and fulfillment.
For example, if you're starting an exercise routine to improve your fitness, instead of focusing solely on external goals like weight loss, consider focusing on the intrinsic rewards, such as feeling invigorated and accomplished after each workout. For those pursuing creative hobbies, such as writing or painting, focusing on the act of creating something that speaks to your personal vision, rather than chasing recognition or sales, can provide a greater sense of purpose. And when it comes to reading, rather than setting a goal to read a certain number of books (*coughs) or simply reading to impress others (*coughs, coughs; damn this allergy!) I should think about the new perspectives I'll gain, the pleasure of immersing myself in a great story, or the mental stimulation and relaxation that comes from reading!
Of course, goal-setting remains important, especially in matters where you need to measure and evaluate success, but this is just one strategy that can promote discipline and motivation through a simple reframing.
Final takeaways!
Avoid constantly seeking extreme highs, as they can lead to a drop in your baseline dopamine levels. Prevent burnout and maintain a healthy balance.
Take a break (or seek professional help) if you feel like you're struggling with addiction or unhealthy patterns of behavior.
Occasionally limit bundling sources of dopamine, such as caffeine, energy drinks, or music, when engaging in activities, such as exercise, for better dopamine management. (Dr. Huberman suggests flipping a coin to decide whether or not you are going to allow other dopamine-supportive elements before such activities.)
Be mindful of your use of technology as it can overstimulate our dopamine circuits.
Focus on the inherent value and joy of the activities themselves to cultivate lasting motivation and fulfillment.
Remember that it's all about the journey, not just the destination. Now, go out there and conquer the world. Or at least conquer your to-do list. Baby steps!