How to Stop Procrastination & Increase Motivation | Dr. Andrew Huberman

Dr. Andrew Huberman discusses how leveraging findings from addiction research can help combat procrastination and increase motivation.

Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[gryns]

As a person who struggled with this for the most part of my life, i can tell that the only thing that works is to get out of the house. If you need to study, or smth, just go to a library, rent an office a spot at some workspace, or whatever. Suddenly, when you are at a purpose fit location all the friction magically goes away. There is something about the commute, increased distance from place of rest, and like minded people in close proximity. No distractions about cleaning the kitchen. Basically this is tried and true 9-5 routine and no amount of willpower or productivity hacks while torturing yourself with WFH can replace it

[magueysunset]

A trick I learned about procrastination is to actually slow down...a lot. The book "30 Days to Overcome Procrastination" by Corin Devaso had interesting exercises because it had nothing to do with time management but self management and letting go. Letting go and slowing down actually speeds things up in the long run, ironically. It's our fear of missing out or not getting or not becoming that slows us down.

[zachcreighton]

procrastinating by watching this video

[brandonst-louis]

In other words, punish yourself for being amotivated or when procrastinating to trick/tell your mind those are not desirable outcomes by giving yourself something even worse to do in the precise moment (not actually harmful to one self). Eventually the brain will associate procrastination with punishment and you'll see yourself more motivated! Thanks Andrew for all the wonderful information you share with us! This helped me immensely!

[arrjunerasiah]

Holy crap - The cold shower REALLY worked for me.. I have a couple exams over the next week or so + with the full time job i feel so gassed and stressed from work - the cold shower changed everything. I felt a surge of energy out of no where. 10000x times thank you!!

[zhatar]

Also just plain doing nothing can work, stare at the wall, turn off everything and stay still... Suddenly working out or studying or doing whatever task becomes something you crave.

[loam]

I had a relapse recently, and after it I've been devastated and apathetic, isolated myself from people for a week. And spend my days procrastinating, it was so hard for me to do anything. I was stuck in YouTube or other entertainment resource watching video by video...
Then I started little by little doing things, these videos also helped. I'm trying to get myself out of this misery.

[sairos]

what I like to do to overcome procrastination is to sit still, close my eyes, and observe/pay attention to the procrastination feeling,

[petarbeljic]

Cold shower that's not even super cold but enough cold to make you uncomfortable for at least 2 minutes can literally change your behavior for the rest of the day and even for the day after!

[Sherry]

I’ve had success on a vibration plate, I paid about $100 for it online. I’m recovering from illness and most mornings are rough, my body stiff and fatigued and I just want to go back to sleep.I’ve been exploring at least standing on the vibration plate and it’s been a game changer… it intensely stimulates my circulation my body opens up to wanting to move more and more, and I do while still on the plate twisting from side to side bending over stretching. And within 10-20 minute I’m not just significantly more mobile I’m more clear and in a totally more motivated state of mind. And all I had to do was commit to switching on the power button and standing on the plate for at least 10 minutes. Everything else just begins to happen seemingly on its own.

[ThePgkessler]

Dr. H. I sincerely appreciate your approachable deep dive insights into what we know about our miracle brains, and how it relates to life. I’ve listened to this full podcast repeatedly ( I want to get the facts down cold) and it has made a measurable difference in my ability to avoid procrastination. I’m grateful for its positive impact on my quality of life. I’ve seen some bashing of you here and there in the media. Don’t let the turkeys get you down. You’re doing good things.

[NS-uxqi]

This means I need to remind myself that what’s worse than not studying to get a new job & procrastinating because it’s tough is to keep going back everyday to same toxic low paying job with bullying toxic people who make me feel unworthy, not good enough, less of myself, who insult me given any chance & give me anxiety & stress 😢

[BrendonJesus]

A demon everybody/most people struggle with - your practical and simple way of actions is a Golden nugget for me long term - thank you!

[GrantTrade_]

You took my daily challenge, and supplied real time tools in under 7 minutes. You are a pioneer in bridging the gap between complex therapy & delivering it in Laymans terms. Grateful 🙏

[barstidius]

I’ve watched so many self help videos like this for advice and motivation, yet I can never break free of how lazy and inconsistent I am. JUST WANT TO SCREAM.

[francisdarko]

A breathwork session is good for changing states. I do 11mn Wim Hoff guided breathing when I’m in a procrastination state.

[EhurtAfy]

I relate to this, sometimes weeks go by and I just get the basics done, not much progress on my goals. However, when I have a bad day at work, lot of hours no breaks, I am much more motivated end of the day. There's probably an element where I don't feel as in control when I'm stuck at work. I want to go home but can't so when I finally get home I'm super active. Although I should be more tired, I end up working out, doing cardio, cleaning, doing laundry, drawing, playing games. On a normal day, I mostly just work, eat, and lounge around. As far as I'm concerned, bills are paid, I'm saving money, I'm physically fit, life is good. However when under stress, I just have insane energy and so much gets done, I can't stop

Also lol, many times my house gets cleaned when I'm avoiding other activities

[hpn]

I procrastinated watching this video, that's how messed up my brain is

[Think__Yourself]

So basically if you don't want to do something, do something that's worse and you'll start to want the first thing more by comparison.

[olegb]

Here are some other actions to make you uncomfortable other than a cold shower:

- Listen to Annoying Sounds: Play a sound or music you find particularly annoying or grating in the background.
- Wear Uncomfortable Clothing: Put on something slightly uncomfortable, like an itchy sweater or tight shoes.
- Awkward Seating: Sit in a less comfortable chair or position or sit on an object that is causing discomfort.
- Hold a Plank Position: Hold a plank position for a minute or so. It's physically demanding but not harmful.
- Backwards Clothing: Wear an item of clothing backwards.