In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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Timestamps

(00:00:00) Dr. Adam Grant

(00:01:53) Sponsors: LMNT & Waking Up

(00:05:56) Procrastination & Emotion; Curiosity

(00:14:06) Creativity & Procrastination; Motivation

(00:20:48) Intrinsic Motivation & Curiosity

(00:27:59) Tool: Tasks & Sense of Purpose

(00:29:34) Sponsor: AG1

(00:32:34) Extrinsic Rewards, Choice; Social Media

(00:42:24) Tool: “Quiet Time” Protocol, Chronotypes

(00:49:20) Tool: Creativity: Mornings, Movement, Stillness

(00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice

(01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs

(01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation

(01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference

(01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals

(01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas

(01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait

(01:45:36) Helping Others, Synthesizing Information

(01:50:24) Modes of Thinking, Blind Spots & Assumptions

(01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media

(02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence

(02:12:49) Realizing Potential: Motivation, Opportunity & Process

(02:21:53) Skills to Realize Potential, Perfectionism

(02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget”

(02:31:56) Future Projects, Complex Issues & Challenging Ideas

(02:40:10) Artistic Hobbies, Magicians

(02:45:55) Science Communication, Interest & Self-Relevance

(02:52:16) Languishing, Descriptive Language & Emotions

(03:00:09) Tool: Nurture Potential in Children, “Coach Effect”

(03:10:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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32 - Hip Variation and Squatting