Andrew Huberman | How to Increase Your Willpower & Tenacity | Huberman Lab Podcast @hubermanlab | Uploaded October 2023 | Updated October 2024, 2 hours ago.
In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus and possibly to lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.
#HubermanLab #Science #Willpower
Thank you to our sponsors
AG1: drinkag1.com/huberman
Maui Nui Venison: mauinuivenison.com/huberman
Helix Sleep: helixsleep.com/huberman
LMNT: drinklmnt.com/huberman
Momentous: livemomentous.com/huberman
Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/neural-network
Articles
Ego depletion: Is the active self a limited resource?: bit.ly/3LTqnVY
Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor: bit.ly/46Gs15n
Beliefs about willpower determine the impact of glucose on self-control: bit.ly/3Fa9Au6
The tenacious brain: How the anterior mid-cingulate contributes to achieving goals: bit.ly/48LnGzJ
The Will to Persevere Induced by Electrical Stimulation of the Human Cingulate Gyrus: bit.ly/3tift5M
Aerobic Exercise Training Increases Brain Volume in Aging Humans: bit.ly/45nmM9F
Stress relief as a natural resilience mechanism against depression-like behaviors: bit.ly/46AVhuc
The Good, the Bad, and the Irrelevant: Neural Mechanisms of Learning Real and Hypothetical Rewards and Effort: bit.ly/46mqWA6
Other Resources
Dr. Roy Baumeister: roybaumeister.com
Dr. Carol Dweck: https://profiles.stanford.edu/carol-dweck
Dr. Lisa Feldman Barret: lisafeldmanbarrett.com
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (Huberman Lab episode): hubermanlab.com/episode/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing
Toolkit for Sleep (Huberman Lab Neural Network newsletter): hubermanlab.com/newsletter/toolkit-for-sleep
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep (Huberman Lab episode): hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging (Huberman Lab episode): hubermanlab.com/episode/healthy-eating-and-eating-disorders-anorexia-bulimia-binging
Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will (Huberman Lab episode): hubermanlab.com/episode/dr-robert-sapolsky-science-of-stress-testosterone-and-free-will
Fitness Toolkit: Protocol & Tools to Optimize Physical Health (Huberman Lab episode): hubermanlab.com/episode/fitness-toolkit-protocol-and-tools-to-optimize-physical-health
Timestamps
00:00:00 Tenacity & Willpower
00:01:19 Sponsors: Maui Nui & Helix Sleep
00:03:49 Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation
00:10:40 Ego Depletion & Willpower as a Limited Resource; Controversy
00:19:14 Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress
00:28:02 Sponsor: AG1
00:28:58 Willpower as a Limited Resource (Theory)
00:35:36 Willpower & Glucose, Brain Energetics
00:42:44 Beliefs about Willpower & Glucose; Multiple Challenges
00:52:43 Sponsor: LMNT
00:54:01 Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers
01:07:15 Anterior Midcingulate Cortex & Brain/Body Communication
01:14:54 Allostasis, Anterior Midcingulate Cortex Function
01:25:19 Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity
01:29:30 Tool: Novel Physical Exercise & Brain; Cognitive Exercise
01:43:43 Tool: “Micro-sucks”, Increase Tenacity/Willpower
01:50:58 Impossible Tasks, Super-Agers & Learning, Will to Live
01:57:23 Tool: Rewards & Improving Tenacity/Willpower
02:01:07 Tenacity & Willpower Recap
02:05:55 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus and possibly to lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.
#HubermanLab #Science #Willpower
Thank you to our sponsors
AG1: drinkag1.com/huberman
Maui Nui Venison: mauinuivenison.com/huberman
Helix Sleep: helixsleep.com/huberman
LMNT: drinklmnt.com/huberman
Momentous: livemomentous.com/huberman
Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/neural-network
Articles
Ego depletion: Is the active self a limited resource?: bit.ly/3LTqnVY
Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor: bit.ly/46Gs15n
Beliefs about willpower determine the impact of glucose on self-control: bit.ly/3Fa9Au6
The tenacious brain: How the anterior mid-cingulate contributes to achieving goals: bit.ly/48LnGzJ
The Will to Persevere Induced by Electrical Stimulation of the Human Cingulate Gyrus: bit.ly/3tift5M
Aerobic Exercise Training Increases Brain Volume in Aging Humans: bit.ly/45nmM9F
Stress relief as a natural resilience mechanism against depression-like behaviors: bit.ly/46AVhuc
The Good, the Bad, and the Irrelevant: Neural Mechanisms of Learning Real and Hypothetical Rewards and Effort: bit.ly/46mqWA6
Other Resources
Dr. Roy Baumeister: roybaumeister.com
Dr. Carol Dweck: https://profiles.stanford.edu/carol-dweck
Dr. Lisa Feldman Barret: lisafeldmanbarrett.com
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (Huberman Lab episode): hubermanlab.com/episode/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing
Toolkit for Sleep (Huberman Lab Neural Network newsletter): hubermanlab.com/newsletter/toolkit-for-sleep
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep (Huberman Lab episode): hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging (Huberman Lab episode): hubermanlab.com/episode/healthy-eating-and-eating-disorders-anorexia-bulimia-binging
Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will (Huberman Lab episode): hubermanlab.com/episode/dr-robert-sapolsky-science-of-stress-testosterone-and-free-will
Fitness Toolkit: Protocol & Tools to Optimize Physical Health (Huberman Lab episode): hubermanlab.com/episode/fitness-toolkit-protocol-and-tools-to-optimize-physical-health
Timestamps
00:00:00 Tenacity & Willpower
00:01:19 Sponsors: Maui Nui & Helix Sleep
00:03:49 Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation
00:10:40 Ego Depletion & Willpower as a Limited Resource; Controversy
00:19:14 Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress
00:28:02 Sponsor: AG1
00:28:58 Willpower as a Limited Resource (Theory)
00:35:36 Willpower & Glucose, Brain Energetics
00:42:44 Beliefs about Willpower & Glucose; Multiple Challenges
00:52:43 Sponsor: LMNT
00:54:01 Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers
01:07:15 Anterior Midcingulate Cortex & Brain/Body Communication
01:14:54 Allostasis, Anterior Midcingulate Cortex Function
01:25:19 Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity
01:29:30 Tool: Novel Physical Exercise & Brain; Cognitive Exercise
01:43:43 Tool: “Micro-sucks”, Increase Tenacity/Willpower
01:50:58 Impossible Tasks, Super-Agers & Learning, Will to Live
01:57:23 Tool: Rewards & Improving Tenacity/Willpower
02:01:07 Tenacity & Willpower Recap
02:05:55 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
