Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation.
Show notes: https://go.hubermanlab.com/a9vfEJ5
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Dr. Kentaro Fujita
Website: https://u.osu.edu/fujita
Academic profile: https://psychology.osu.edu/people/fujita.5
Google Scholar: https://scholar.google.com/citations?user=3KkWMHMAAAAJ&hl=en
LinkedIn: https://www.linkedin.com/in/kentaro-fujita-842a13385
Timestamps
00:00:00 Kentaro Fujita
00:03:08 Marshmallow Tests, Self-Control; Adult Modeling
00:08:24 Criticism of Marshmallow Tests, Learning Self-Control
00:15:08 Sponsors: David & Lingo
00:17:34 Movement & Motivation
00:21:42 Doing Hard Things; Exhaustion & Depletion Effect
00:29:02 Willpower vs Self-Control, Improving Self-Control
00:34:27 Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes
00:40:55 Self-Control Toolkit, Tool: Failure & Exploration
00:46:44 Sponsor: AG1
00:48:28 Motivation Warm-Up?, Tools: Mindset; Motivation Orientation
00:57:30 Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How
01:05:25 Tool: "Whys" & Motivation Goals
01:11:26 Competition, Tool: Motivation Types
01:17:13 Sponsor: LMNT
01:18:33 Abstinence vs Moderation, Consistency vs Rigidity
01:27:48 Burnout; "Invisible" Goals, Single Goal & Trade-Offs
01:35:17 Intrinsic Motivation for Sustained Goals
01:40:16 Sponsor: Function
01:41:53 Meaning in Simple Tasks, Ikigai
01:49:03 Self-Control Failure, Tools: Distancing, 3rd Person & Heros
01:55:04 Words as Motivation, Visualization, Social Validation
02:03:51 Music, Anchors, Nostalgia
02:06:46 Intrinsic vs Extrinsic Motivation, Job & Salary
02:14:11 Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai
02:20:56 Future Directions
02:25:19 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
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