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Andrew Huberman
Oct 9, 2023
18 protocols
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How to Increase Your Willpower & Tenacity | Huberman Lab Podcast
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Behaviors
Morning Sunlight Exposure
“hopefully you get outside and get some sunlight in your eyes, especially on cloudy days”
6:29 ·
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In this episode
18 protocols
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6:29
Morning Sunlight Exposure
Behaviors
“hopefully you get outside and get some sunlight in your eyes, especially on cloudy days”
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22:56
Sufficient Sleep
Behaviors
“when we are well rested, for instance, when we've been getting great sleep of sufficient duration, the previous night and the night before that, our level of tenacity and willpower... is much higher. Conversely, when we are not getting enough quality sleep on a regular basis, our ability to call on tenacity and willpower is diminished.”
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26:42
Stress Management
Behaviors
“if you're not sleeping well, and if you're not managing your stress levels well, it's going to be much harder for you to engage tenacity and willpower, regardless of the tools you happen to use”
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27:14
Real-Time Stress Modulation Tools
Behaviors
“there are a lot of tools for modulating stress in real time, increasing your stress threshold, et cetera.”
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38:52
Glucose Drink Between Demanding Tasks
Diet
“And that intervention was to give one group a glucose beverage of about 150 calories or so. So they would drink a glucose beverage to increase levels of blood glucose, the preferred fuel source for the brain”
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1:31:32
Aerobic Exercise
Behaviors
“Both groups did one hour of exercise three times per week. The group that did cardiovascular training initially started off by doing... relatively low intensity cardiovascular exercise for that hour, getting their heart rate up to about 50% of their maximum heart rate, but very quickly had those individuals increase the intensity... to about 75% of their maximum heart rate.”
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1:38:27
Add Exercise You Are Not Already Doing
Behaviors
“for any of us that are interested in increasing tenacity and willpower across domains... that we should be engaging in some exercise that we are not already doing.”
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1:43:02
Learn a New Challenging Skill
Behaviors
“to learn an instrument as an adult or to learn a second or maybe a third language. If that's challenging, and in fact that's something that you're resisting doing, well then great.”
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1:44:32
Resistance Training
Behaviors
“if you already resistance train and you're doing what we now generally agree as a field is the minimum of six hard working sets per muscle group per week in order to maintain or build muscle size and strength... everyone should be trying to maintain muscle strength.”
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1:45:38
Use Micro-Sucks
Behaviors
“These are what I call in a very non-scientific way, micro sucks. These things suck, but they suck a little bit and they're safe, right?... I don't think you need to go completely berserk on this, doing them all day long.”
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1:46:36
Avoid Looking at Your Phone During Workouts
Behaviors
“some people have a really hard time not looking at their phone during a workout... I really try and resist text messaging and reading email and things of that sort while working out.”
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1:47:44
Intermittent Fasting
Behaviors
“if you're somebody who practices intermittent fasting, we don't want to send you into the realm of eating disorder”
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1:51:07
Cold Plunge
Tools
“getting into the cold shower or cold plunge when you absolutely don't want to do it, well, provided you can do it safely, that's going to be the best time to do it if your goal is to build up tenacity and willpower.”
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1:51:07
Deliberate Cold Exposure
Behaviors
“getting into the cold shower or cold plunge when you absolutely don't want to do it, well, provided you can do it safely, that's going to be the best time to do it if your goal is to build up tenacity and willpower.”
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1:55:14
Do Not Become Sedentary
Behaviors
“they are not becoming complacent, they are not becoming sedentary”
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1:59:47
Reward Yourself Occasionally After Overcoming a Challenge
Behaviors
“when you've successfully completed that resistance... will then occasionally, not always, but occasionally providing yourself with a reward of something that you like... can serve to further reinforce the behavior that you just engaged in”
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2:02:15
Social Connections
Behaviors
“our tenacity and willpower is diminished, which calls upon all of us to make sure that we're taking care of our autonomic functions through viewing morning sunlight, getting sufficient sleep, adequate nutrition, social connections”
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2:02:15
Adequate Nutrition
Diet
“our tenacity and willpower is diminished, which calls upon all of us to make sure that we're taking care of our autonomic functions through viewing morning sunlight, getting sufficient sleep, adequate nutrition, social connections”