Andrew Huberman
Neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. Host of the Huberman Lab podcast.
Plans & protocols based on Andrew Huberman
Adapted from public protocols and research associated with Andrew Huberman. GetMotivated.ai is not affiliated with or endorsed by Andrew Huberman.
ADHD Sleep Reset
End bedtime procrastination and reset your circadian rhythm with a low-friction 30-day challenge built for the ADHD brain.
Dopamine Detox: Break the Overstimulation Cycle
Reset your brain's reward system and reclaim your focus in just 14 days with this science-backed dopamine detox challenge.
Morning Sunlight Exposure Habit
For anyone wanting better energy, mood, and sleep. A simple daily habit of viewing sunlight within an hour of waking, based on neuroscience research.
Sleep Sync Protocol
For anyone with poor sleep quality. Follow the Huberman Lab protocol with morning sunlight exposure and evening screen shutdown to reset your circadian rhythm.
Source material
Research, protocols, and public materials connected to Andrew Huberman.
Controlling Your Dopamine For Motivation, Focus & Satisfaction
Stanford professor Andrew Huberman explains the neurobiology of dopamine and its role in driving motivation, desire, and addiction. This episode offers practical protocols like cold water therapy to sustain energy and focus while avoiding the pitfalls of dopamine depletion.
Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
Dr. Samer Hattar details how light profoundly influences sleep, mood, and metabolism. He explains the subconscious system that sets our internal clock and offers protocols for optimal light exposure: bright morning light (15-60 min), ample daytime light, and minimal, dim light...
Related writing
Blog posts that cite connected source material.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
How to Quit Porn: Evidence-Based Recovery Strategies That Work
Quitting pornography requires more than willpower. Research shows that structured recovery plans combining cognitive-behavioral techniques, accountability systems, and lifestyle changes produce lasting results for men struggling with compulsive use.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Anhedonia Treatment: Evidence-Based Strategies for Recovery
Anhedonia—the inability to feel pleasure—responds to structured treatment combining behavioral activation, physical exercise, dopamine regulation, and self-compassion. Recovery requires addressing both neurobiological and psychological factors through evidence-based interventions.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Dopamine Supplements: What Works (and What Doesn't) for Recovery and Habit-Building
**Dopamine supplements promise to restore motivation and focus during recovery, but most claims lack solid evidence.** While cold water exposure can boost dopamine by 250% for hours, amino acid precursors and herbal extracts show mixed results. Here's what the research actually says about supporting your brain's reward system.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Phone Addiction Symptoms: 7 Warning Signs You're Hooked
Phone addiction manifests through compulsive checking, anxiety when separated from your device, and difficulty focusing on non-digital tasks. Research shows these symptoms mirror substance addiction patterns, affecting dopamine regulation and executive function.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Why Sugar Cravings Hijack Your Brain and How to Stop Them
Sugar cravings feel like a willpower problem. They are actually a neurological one. Here is what happens in your brain when you eat sugar, why the cycle escalates, and what science says actually works to interrupt it.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
TikTok Addiction: Why You Can't Stop Scrolling (And What Science Says About It)
TikTok's infinite scroll and algorithm-driven content create a powerful dopamine loop that can hijack your brain's reward system. Research shows this isn't just a habit—it's a behavioral pattern that shares neural mechanisms with substance addiction.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Dry January Science: How 31 Days Without Alcohol Rewires Your Brain
One month without alcohol sounds simple, but the biological changes that follow are anything but small. From dopamine recalibration to improved sleep architecture, Dry January reshapes the brain in measurable ways. Here is what the science actually shows.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Phone Addiction: The Science Behind Why You Can't Put It Down
If you pick up your phone to check the time and find yourself still scrolling twenty minutes later, you are not weak-willed. You are caught in a dopamine loop that exploits the same reward circuitry your brain uses for food and social bonding. Here is what is actually happening, and how to change it.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Self-Determination Theory: Why Autonomy Fuels Lasting Change
Most behavior change fails not because people lack discipline, but because they're running on the wrong kind of motivation. Self-Determination Theory offers a clearer map. Here's what the science says about why autonomy changes everything.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
How Habits Actually Form in the Brain: The Neuroscience of Habit Formation
How habits form in the brain: the cue-routine-reward loop, the basal ganglia, and the role of dopamine in making actions automatic — and how to use it.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
ADHD Burnout Recovery: Evidence-Based Strategies to Restore Executive Function
ADHD burnout isn't just being tired—it's a neurobiological crisis where your executive function system shuts down. Learn to recognize the warning signs and implement science-backed recovery strategies.
Cites Controlling Your Dopamine For Motivation, Focus & Satisfaction
Flatline Phase in Porn Recovery: What It Is and How Long It Lasts
**The flatline phase is a temporary withdrawal period during porn recovery characterized by low or zero libido, emotional numbness, and reduced motivation.** Most individuals experience it for 2-12 weeks, though duration varies based on usage history and neurobiological factors. Understanding this phase as a normal part of dopamine system recalibration—not permanent damage—helps people persist through early recovery.