How to Increase Your Willpower & Tenacity | Huberman Lab Podcast

In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus and possibly to lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower. #HubermanLab #Science #Willpower Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Social & Website Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Articles Ego depletion: Is the active self a limited resource?: https://bit.ly/3LTqnVY Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor: https://bit.ly/46Gs15n Beliefs about willpower determine the impact of glucose on self-control: https://bit.ly/3Fa9Au6 The tenacious brain: How the anterior mid-cingulate contributes to achieving goals: https://bit.ly/48LnGzJ The Will to Persevere Induced by Electrical Stimulation of the Human Cingulate Gyrus: https://bit.ly/3tift5M Aerobic Exercise Training Increases Brain Volume in Aging Humans: https://bit.ly/45nmM9F Stress relief as a natural resilience mechanism against depression-like behaviors: https://bit.ly/46AVhuc The Good, the Bad, and the Irrelevant: Neural Mechanisms of Learning Real and Hypothetical Rewards and Effort: https://bit.ly/46mqWA6 Other Resources Dr. Roy Baumeister: https://roybaumeister.com Dr. Carol Dweck: https://profiles.stanford.edu/carol-dweck Dr. Lisa Feldman Barret: https://lisafeldmanbarrett.com Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (Huberman Lab episode): https://www.hubermanlab.com/episode/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing Toolkit for Sleep (Huberman Lab Neural Network newsletter): https://www.hubermanlab.com/newsletter/toolkit-for-sleep Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep (Huberman Lab episode): https://www.hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging (Huberman Lab episode): https://www.hubermanlab.com/episode/healthy-eating-and-eating-disorders-anorexia-bulimia-binging Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will (Huberman Lab episode): https://www.hubermanlab.com/episode/dr-robert-sapolsky-science-of-stress-testosterone-and-free-will Fitness Toolkit: Protocol & Tools to Optimize Physical Health (Huberman Lab episode): https://www.hubermanlab.com/episode/fitness-toolkit-protocol-and-tools-to-optimize-physical-health Timestamps 00:00:00 Tenacity & Willpower 00:01:19 Sponsors: Maui Nui & Helix Sleep 00:03:49 Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation 00:10:40 Ego Depletion & Willpower as a Limited Resource; Controversy 00:19:14 Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress 00:28:02 Sponsor: AG1 00:28:58 Willpower as a Limited Resource (Theory) 00:35:36 Willpower & Glucose, Brain Energetics 00:42:44 Beliefs about Willpower & Glucose; Multiple Challenges 00:52:43 Sponsor: LMNT 00:54:01 Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers 01:07:15 Anterior Midcingulate Cortex & Brain/Body Communication 01:14:54 Allostasis, Anterior Midcingulate Cortex Function 01:25:19 Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity 01:29:30 Tool: Novel Physical Exercise & Brain; Cognitive Exercise 01:43:43 Tool: “Micro-sucks”, Increase Tenacity/Willpower 01:50:58 Impossible Tasks, Super-Agers & Learning, Will to Live 01:57:23 Tool: Rewards & Improving Tenacity/Willpower 02:01:07 Tenacity & Willpower Recap 02:05:55 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://www.hubermanlab.com/disclaimer