In this ⁠Huberman Lab Essentials⁠ episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive. I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels. Episode show notes: Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: Watch more Huberman Lab Essentials episodes: *Follow Huberman Lab* Instagram: Threads: @hubermanlab X: Facebook: TikTok: @hubermanlab LinkedIn: Website: Newsletter: *Timestamps* 00:00:00 Dopamine & Drive 00:00:33 Neuromodulator; Dopamine Effects, Parkinson’s Disease; Brain Circuits 00:03:36 Motivation & Dopamine Levels 00:04:55 Subjective Experience & Dopamine, Activities that Increase Dopamine 00:08:21 Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction 00:13:42 Dopamine Reward Prediction Error, Tool: Intermittent Rewards 00:15:41 Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons 00:17:05 Amphetamine, Cocaine & Challenges for Learning 00:18:33 Tool: Increase Dopamine & Deliberate Cold Exposure 00:21:17 Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset 00:26:36 Experiences & Shifting Perception, Dopamine Balance 00:27:48 Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC 00:31:25 Social Connection; Recap & Key Takeaways Disclaimer & Disclosures: