How to find pleasure in effort?


To find pleasure in effort, focusing on the immediate rewards from the activity itself, rather than just the end results, is crucial. This mindset adjustment can be facilitated by consciously acknowledging the effort as a choice and finding love in the challenge, even though it might feel like self-deception initially. This technique trains the brain to associate effort with dopamine release, enhancing the pleasure derived from the effort over time 1.

Moreover, reinforcing that this is a chosen activity and reframing it as something enjoyable can start to make effort feel inherently rewarding. This shifts the perspective from dreading the effort to seeing it as an integral and satisfying part of the process 1.

It's essential to avoid spiking dopamine levels just before or immediately after the activity, as this might reduce the brain's ability to find pleasure in the effort itself 1. Instead, learning to appreciate the effort leads to a more sustained and intrinsic form of motivation and satisfaction.

Finding Pleasure in Effort

Andrew discusses how to access the pleasure of dopamine release from effort itself, rather than just focusing on the end result. By reframing the pain of effort as a choice and something to be enjoyed, we can increase our baseline dopamine levels and find pleasure in all types of effort. He also warns against spiking dopamine before or after engaging in effort, as it can interfere with accessing the pleasure of effort itself.

Huberman Lab

Controlling Your Dopamine For Motivation, Focus & Satisfaction | Huberman Lab Podcast #39