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Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Does Cold Weather Make You Sick? (00:21:58) Huberman Lab Premium In the full AMA episode, we discuss: Wim Hof Breathing and Sickness Articles Association of oral breathing with dental malocclusions and general health in children Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Journaling Protocol for Mental & Physical Health (00:03:022) Sponsors: LMNT & Waking Up (00:07:16) Journaling & Confronting Traumatic Events (00:11:25) Tool: Expressive Writing (00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling (00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition (00:24:38) Low Expressors vs. High Expressors (00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing (00:35:02) Tool: Writing Session Tips (00:38:20) Sponsor: AG1 (00:41:02) Positive Mental & Physical Benefits (00:46:45) Expressive Writing & Immune Function; Brain-Body Connection  (00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures (01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling (01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma (01:15:32) Honesty, Brain Activity & Narratives (01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty (01:26:41) Expressive Writing Protocol & Benefits (01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices