Name: 如何利用「多巴胺獎勵迴路」激勵自己完成艱難任務？ ► 史丹佛神經科學教授：關鍵在於這個小舉動 - Dr. Andrew Huberman （中英字幕）
Uploaded: 2025-09-15T06:39:22.000Z
Duration: 4 min 32 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Now dopamine is a very misunderstood molecule.

Adverbs of manner

It's often talked about only in the context of reward.

Basic passive voice

But what's often not discussed is that dopamine is secreted en route to rewards.

So growth mindset, it's not about attaching your sense of reward to the ultimate goal.

It's about attaching your sense of reward to the fact that you're making action steps that are generally in the right direction.

We all know the example of like wanting to run a marathon.

Let's say tomorrow morning I set my shoes near the door.

Now a lot of people have talked about this.

Day one, you set your shoes near the door.

Day four, but the key thing is not just to go through the actions, but when you hit each one of those self-designated milestones, the milestones that you're setting out for yourself, you have to pause for a moment and tell yourself I'm heading in the right direction.

I haven't run the marathon yet, but this is the foundation upon which I'm going to lay another foundation upon which I'm going to lay another foundation.

And those little pulses of dopamine allow you to get that action step without the depletion that it would normally bring.

Otherwise, it's like you're spending money.

This is like replenishing this bank account that you have, and it's a neural bank account.

And so dopamine is the thing that you can control the dosing of.

And so if you say today, it's my shoes at the door, but tomorrow it's around the block and that's it, but that's in the direction I want to go.

What you do is you now get those two events, plus the next day, the mile-long runners and so forth without it depleting you.

It actually builds this capacity to build more reward.

This is what people from elite special forces can do.

They know how to make small, simple, physical steps in the real world that allow them to build on these reward circuitries, but they don't get delusional about how they're doing.

They know, they keep the end in mind, but they get very micro.

And so if you can move the horizon to something, you know, you can complete and you reward that.

You essentially are where you were before.

You're just as strong, if not stronger, but you're heading in the direction you need to go.

Now you said something really important, which was, well, negative thoughts, negative thoughts, what to do.

I don't believe that it's very easy to suppress negative thoughts.

However, when you realize that thoughts can be deliberately introduced, you can start replacing negative thoughts with new types of thoughts.

But I'm going to introduce a thought, which is I made it through today.

I mean, I made it through today, and that's actually worth celebrating at a micro level.

So if you can give yourself dopamine rewards in small increments, right?

You're not trying to celebrate that you made it through one day.

Sometimes that's a huge feat, but most of the time you just want to dose yourself with a little bit of that internal release of dopamine.

And if there's anything that your listeners could take away from this whole thing about dopamine and reward schedules and being in movement, it's reward incremental steps, in particular, incremental steps that are about forward action.

Maybe that's, maybe that's that run around the block.

Maybe that's something much grander for you.

So to make it actionable, I would say, remember, don't spend so much time trying to suppress negative thoughts.

If you need trauma therapy, pursue that with a professional.

But if you have negative thoughts, just remember I can also introduce positive thoughts the same way I can control running around the block.

Positive thoughts are the equivalent of forward physical action.

And if you reward them internally, you buffer yourself against the quitting circuit.

You are building a stronger version of yourself completely between your own ears.

It's like you're saying, oh, I'm going to jump up and down, reward myself for doing nothing.

No, you're building the neural circuits that you can control self-reward.

And in doing that, you can push through days and weeks of effort consistently.

I don't mean necessarily all-nighters, but you can push and push and push.

You know, my career is one that was made over two decades.

It wasn't, we had our big peaks and we had a lot of valleys, but learning to control these rewards is absolutely key.