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. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps

Kentaro Fujita

Marshmallow Tests, Self-Control; Adult Modeling

Criticism of Marshmallow Tests, Learning Self-Control

Sponsors: David & Lingo

Movement & Motivation

Doing Hard Things; Exhaustion & Depletion Effect

Willpower vs Self-Control, Improving Self-Control

Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes

Self-Control Toolkit, Tool: Failure & Exploration

Sponsor: AG1

Motivation Warm-Up?, Tools: Mindset; Motivation Orientation

Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How

Tool: "Whys" & Motivation Goals

Competition, Tool: Motivation Types

Sponsor: LMNT

Abstinence vs Moderation, Consistency vs Rigidity

Burnout; "Invisible" Goals, Single Goal & Trade-Offs

Intrinsic Motivation for Sustained Goals

Sponsor: Function

Meaning in Simple Tasks, Ikigai

Self-Control Failure, Tools: Distancing, 3rd Person & Heros

Words as Motivation, Visualization, Social Validation

Music, Anchors, Nostalgia

Intrinsic vs Extrinsic Motivation, Job & Salary

Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai

Future Directions