本期节目深入探讨了多巴胺的科学原理及其与动力的关系。多巴胺是一种脑部化学物质，它驱动着我们对目标的渴望和追求，以及体验快乐的能力。节目中解释了如何利用特定的行为、奖励机制和多巴胺-催乳素平衡来维持长期动机和快乐的能力。此外，还讨论了多巴胺在注意力缺陷多动障碍、渴望和成瘾中的作用，以及一些令人惊叹的关于药物效应的特定性研究结果，这些结果完全基于信念。

🤔 多巴胺是一种双刃剑，它既能激发我们的动力，也能导致成瘾。多巴胺作为肾上腺素的前体，在奖励通路中发挥着关键作用，它能够加速和抑制我们的行为。动机源于快乐与痛苦的平衡，多巴胺的释放会让我们体验到快乐，而对目标的追求则伴随着痛苦。

🤯 多巴胺的释放存在一个等级制度，食物、性、尼古丁、可卡因和安非他命等物质会依次释放越来越多的多巴胺。我们对多巴胺的释放有一定的主观控制能力，社交媒体和电子游戏等刺激会过度激活多巴胺系统，导致成瘾和回报递减。

🧠 渴望是痛苦和快乐的混合，但痛苦总是占主导地位。渴望的强度与痛苦的程度成正比，这就是“渴望功能”。我们的大脑会记住与渴望相关的记忆，例如，看到可颂面包就会触发我们大脑中的渴望回路。

🧬 除了多巴胺，还有其他神经递质参与调节我们的情绪，例如血清素，它与幸福感和快乐感有关。多巴胺主要负责外部世界的信息，而血清素则负责内部世界的信息，它们共同调节我们的情绪状态。

💪 多巴胺-催乳素的动态平衡对于维持动机至关重要。性行为会释放多巴胺，但也会释放催乳素，催乳素会抑制多巴胺的释放，导致“满足后的低谷”。维生素B6和锌可以作为轻微的催乳素抑制剂，帮助延长多巴胺的释放时间。

🏆 奖励预测误差是维持动机的关键。当我们获得预期之外的奖励时，多巴胺会得到更大的释放，这会让我们更加兴奋和充满动力。因此，不要轻易说“也许”，要相信自己能够做到，并为自己的成功感到惊喜。

🧠 多巴胺可以帮助我们克服懒惰，它让我们渴望行动和追求目标。注意力缺陷多动障碍、冲动和肥胖等问题可能与多巴胺系统功能障碍有关。我们可以通过制定合理的奖励计划，利用多巴胺的奖励机制来提高效率和克服拖延症。

🤯 药物的效应受到信念的影响，这表明我们的主观意识能够影响多巴胺的释放。例如，“安非他命实验”表明，人们对安非他命的预期会影响他们对药物的反应。

🎉 间歇性奖励可以帮助我们维持长期的动力。不要一次性释放所有快乐，要学会间歇性地享受胜利，这样才能保持长期的动力和目标追求。

🤝 我们可以通过特定的行为、奖励机制和多巴胺-催乳素平衡来维持长期动机和快乐的能力。这需要我们了解多巴胺的科学原理，并学会利用它来激励自己，克服挑战，实现目标。

🧠 我们的大脑是一个复杂的系统，多巴胺只是其中的一个重要部分。了解多巴胺的科学原理，可以帮助我们更好地理解自己的行为和情绪，并找到更有效的方法来实现目标和提升幸福感。

This episode explains the science of motivation and drive. I describe how dopamine-- a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Introduction

(00:00:30) Sponsors: AG1, LMNT, Waking Up

(00:04:22) Announcement: Spanish Subtitles

(00:05:06) Emotions, Addiction & Mindset

(00:06:22) Motivation & Movement: The Dopamine Connection

(00:07:29) A Double-Edged Dopamine Blade

(00:08:56) Dopamine Fundamentals: Precursor to Adrenalin

(00:10:15) The Reward Pathway: An Accelerator & A Brake

(00:12:10) Motivation= Pleasure Plus Pain

(00:14:14) The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine

(00:16:15) Subjective Control of Dopamine Release

(00:17:40) Social Media and Video Games

(00:18:15) Addiction & Dopamine: Progressively Diminishing Returns

(00:18:48) Novelty, Sensation-Seeking & Anticipation

(00:20:15) Craving: Part Pain, Part Pleasure & Pain Always Prevails

(00:23:11) Desire Scales With Pain: The Yearning Function

(00:24:43) The Croissant Craving Circuit

(00:25:45) “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus

(00:26:26) In Your Skin Or Out In the World

(00:27:25) Cannabinoids Lethargy & Forgetfulness

(00:28:15) The Almond Meditation

(00:29:30) Drugs That Shift Exteroception Versus Interoception

(00:30:36) Emotional Balance, Active & Passive Manipulation

(00:32:36) Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs

(00:37:04) When Enough Is Never Enough; How Dopamine Undermines Itself

(00:38:58) Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods

(00:40:30) The Coolidge Effect: Novelty-Induced Suppression of Prolactin

(00:42:22) Vitamin B6, Zinc As Mild Prolactin Inhibitors

(00:43:25) Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs

(00:45:08) Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine

(00:48:00) The Chemistry of “I Won, But Now What?”

(00:49:00) Healthy Emotional Development: Child and Parent

(00:50:03) Never Say “Maybe” (Reward Prediction Error)

(00:52:02) Surprise!

(00:52:59) Are You Suppressing Your Drive and Motivation By Working Too Late?

(00:54:50) Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy

(00:58:00) Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine

(01:00:00) Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity

(01:03:55) Leveraging Dopamine Schedules

(01:05:22) Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment

(01:09:03) Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them

(01:10:57) Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase

(01:11:53) Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)

(01:14:14) Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them

(01:18:38) A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation

(01:21:25) Corrections & Notes About Spanish Captions & Other Languages Soon

(01:24:00) Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

Title Card Photo Credit: Mike Blabac

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