Time Perception & Entrainment by Dopamine, Serotonin & Hormones

In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.

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Timestamps:
00:00:00 Introducing Time Perception, Note on Fasting & Supplements
00:05:12 Sponsors: ROKA, Athletic Greens, InsideTracker
00:09:25 Entrainment, Circannual Entrainment, Melatonin
00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1
00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)
00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window
00:23:00 When Circadian Entrainment is Disrupted, Time Perception Suffers
00:25:00 Tool 6: Ultradian (90min) Cycles & Focus
00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective
00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate
00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate
00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work
00:42:38 Example of Tool 7
00:43:38 How Sleep Deprivation Degrades Performance
00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience
00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal
00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8
00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort
00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast
01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People
01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience
01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)
01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)
01:12:27 Supporting the HLP: Subscribe, Instagram, Patreon, Thorne Supplements

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[amirfrr]

I owe my life, health and future to you and your videos. I was really close to ending my life even after watching multiple motivational videos on not giving up. Until I saw you as a guest on a random video and then found out about your podcast a few days ago. I love you. Thank you. You are an angelic gift to humanity. You don’t just bring knowledge to us. You actually change lives and save lives. May life bless you with health happiness and greatest success. Thats the least you deserve

[texasilainen]

Me and my girlfriend love to put the Hubermann Lab on in the car while we drive between cities in Finland. We might pause the HuberLab 20 to 30 times because there is so much information packed in one episode but during these car rides we have learned more about the human body and mind than either of us did in school.

Thank you Dr. Hubermann for the fantastic work you do. You have a great way of compressing complicated data but delivering it in a simple way mixed with a hint of humour.

[BoloBouncer]

I've taken to using one small lamp and a few candles from 7 PM onward. Setting the ambiance really helps slow things down. It's such a simple tool and the simplicity of it escapes so many people. You can't go straight to bed. You need to pump the brakes for a couple of hours beforehand.

[katgonzalez]

the way Dr.Huberman explains things is so comprehensive and makes my brain tingle with understanding

[beautyandmind]

Mr. Huberman, I highly respect you. I respect you because I see, you got it together.

Exactly 2 years ago I had an emergency surgery, since then trying to find my circadian rhythm which succeeds only for a few days. I am very aware that live can be much shorter than I think, but I am no longer scared of that very moment. The solution is acceptance. When that emergency happened I knew I would have to confront myself with what happened to overcome the trauma freeze, so I took pictures of myself of the hospital bed, of the heart beat and oxygen monitor, so I would know, that was not a bad dream. I am not without any emotion when I write this, but I am not crying, it moves me a little bit, but it is ok. Well, I had that scaring situation 4 times before already, I needed some repetition before I learned how to handle it. Now I can understand people when they talk about such topics and that is really precious to me.
I have never been a morning person, mum had to wake me up always 2 times, before I would make it out of bed (she was singing me out of bed with a sweet cherishing song), then of course the daily running to the school bus. That being said, since that last experience 2 years ago my day cycle is out of the usual rhythm and time perception on some days is extremely good but on other days I almost have no time perception at all. Being punctual without precise time perception is my biggest struggle right now. In Switzerland, where everybody is perfectly punctual, that really is a problem. I think I am good with the trauma, nevertheless my circadian rhythm would be restored always only for 3 to 7 days, switching back after that "break". And my time perception staying too slow no matter how much time I calculate to make it in time. Maybe you would show us a practical excercise improving the perception, maybe there are botanicals or vitamins that help? Any hint is very appreciated.

I perfectly understand Tom Bilyeu and how he plans to live forever - I have the same plan, but I would need my family to be with me.

[marthahorton]

It's amazing everything we have learned this year thanks to Andrew and his team! We are 2 months away from the anniversary of the Hubermanlab! I think about how slow time seemed to pass with the pandemic. I can only speak for myself, but life after these lessons is so much better!
I am superpowered by sunlight. I thought it was a South American thing, but it is a HUMAN thing!
7 miles of hiking in the desert yesterday and feel like a million bucks!

[jessikalove]

The information you’ve provided has honestly changed my life and catapulted me out of depression. Thank you for sharing your knowledge. More power to you, sir. 😊

[ritasewell]

Fascinating! I am a retired registered nurse early in my career I had the experience of working five days a week eight hour shifts. A decision was made in the healthcare system to go to 12 hour shifts. 12 hour nights 12 hour days. Initially I work the night shift. I loved nursing and it’s eight hour shifts were not a serious problem. When we shifted to 12 hour shifts my life became difficult and chaotic. Human beings as Andrew said need balance in their life and the three days of work and the four days off, we’re not good for me. The healthcare system needs a lot of work and the 12 hour shifts are ruining peoples lives and levels that we do not even understand.

[jordanmedwell]

If you’ve ever struggled with DP/DR, dissociation or depression you’ll know exactly how this feels. How time just seems to slow down, every minute feels like an hour and so on… but actually looking back on it retrospectively, it feels like life is just passing you by in the blink of an eye (maybe a pun) even though you feel almost stuck in time. It’s a completely disturbing and scary feeling that makes you question your own reality.

[thomasvandenberg]

Consuming your content as a person struggling with ADD for his whole life, I’m finally feeling that I’m getting a grasp on it with all this sciences backed knowledge you are giving out for free!

Thank you so much 🙏🏽

[karenscookingkorner]

I’m so glad you are doing an episode on trauma!! My daughter lost both of her sons ( my grandsons) in an accident in 2016. I feel like we just had to ‘figure’ out how to deal with the trauma and our grief. Having zero idea of how to manage it.

[matildeforsen]

I would love an episode on PMS and what happens in the brain and body as well as practical tools to cope with it. Thank you so much for an absolutely amazing podcast😊

[moeinpy]

I recently started a business and the stress was getting out of control. This podcast is really helping me stay disciplined, focused and productive. Thank you Dr. Huberman!

[SmedleyButlerIII]

Man I'm 20 minutes in, and can already tell I'm gonna have to listen to this one 2 maybe 3 times. Not that you're hard to follow...it's just too much life changing/altering information. I need a few minutes for each one, to wrap my brain around it. 👍

[emyalegre]

Dear Andrew, I can’t thank you enough for all of the information you provide, the brilliant structure of the content, and the eloquent delivery… you’ve helped me understand how to help my daughter live a happier life, and have given me countless tools to become a better human.
I honestly hope I can meet you one day and thank you in person.

[kcuinn]

Prof Huberman ... just keeps on bringing it. Thank you for YOUR interest in science, because without it, seriously, where would we be?

[Lucasvoz]

The joy with which you are giving us this information is inspiring. You are doing such important work and I've enjoyed learning from you this year. Never change sir.

[stevenhowsley]

I had a horrible car accident last December and have been challenging with time / reality perception for months. Hearing the rationale and mechanics behind the dopamine spikes and time perception make complete sense! As I’ve been listening to your podcast I’ve been trying new habits to better manage sleep and dopamine and have had good results! EMDR has also been very helpful.

Looking forward to the trauma episode. Thanks so much for the information!!

[ZahidHussain-oqbz]

We read about great books of the past.
People of the future will read and hear about this podcast. And will, hopefully, listen to it as well.

[basakaybasakay]

I would love an episode on the neural correlates of music-evoked emotions, especially focusing on the dopaminergic pathways. Thank you again and again for this incredible podcast!