Inner Scorecard
What if I told you dopamine is not about pleasure and your inability to stay focused or motivated isn't a character flaw? It's your brain doing exactly what it evolved to do.I sit down with Dr. Sankalp Garud, a cognitive neuroscientist from the University of Oxford — to unpack one of the biggest misconceptions of our generation: how dopamine actually works, and why understanding it could change the way you build habits, beat procrastination, and make better decisions for the long term.We go deep on why bad habits form effortlessly while good ones feel like a grind, the science behind addiction loops (and how tech companies exploit them), how pain actually increases dopamine, what emotional intelligence really means, and why most therapy doesn't work the way you think it does. Sankalp also shares practical protocols for rewiring your brain - backed by real neuroscience, not internet pseudoscience.If you've ever wondered why scrolling on your phone for hours is easy but putting in one strong hour of deep work feels impossible, this episode will change how you think about yourself.If this helps you, drop a like, subscribe, and tell me what part you want a deeper follow-up on.Chapters:02:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=135s] "Why should someone spend 60-90 minutes on this?"05:30 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=330s] Dopamine basics: the biggest misconception debunked08:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=495s] Dopamine is about wanting, not liking09:00 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=540s] Core functions: learning, movement, and surprise11:00 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=660s] Dopamine and AI: reinforcement learning in your brain12:30 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=750s] Baseline vs spikes: tonic and phasic dopamine explained15:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=945s] Why bad habits are easy and good habits are hard19:30 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=1170s] The addiction loop: how your brain tracks value23:30 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=1410s] Why repetition kills the fun (hedonic adaptation)28:30 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=1710s] The monkey experiment: prediction error and learning30:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=1815s] How tech companies hijack your dopamine32:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=1965s] Can you hack dopamine for positive habits?34:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=2085s] Breaking addiction loops: intrinsic vs extrinsic motivation39:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=2355s] Inner scorecard: measuring what really matters42:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=2565s] Raising kids in a dopamine-hijacked world47:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=2835s] Why we're wired to detect hypocrisy (evolutionary basis)50:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=3045s] Pain increases dopamine - the mind-blowing connection54:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=3255s] Dopamine, depression, and the power of movement58:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=3525s] Raising baseline dopamine for longer-term success1:01:30 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=3690s] Discomfort tolerance - the real superpower1:04:00 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=3840s] Can effort feel rewarding? Self-compassion as fuel1:07:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=4065s] What emotional intelligence actually means1:11:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=4275s] Therapy: when it works, when it doesn't, and why1:17:00 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=4620s] Practical protocols for brain rewiring1:22:15 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=4935s] Measuring emotional intelligence and brain health1:25:00 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=5100s] Future of psychiatry: games that diagnose mental health1:29:45 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=5385s] Meditation, Zen monks, and Sankalp's origin story1:34:00 [https://www.youtube.com/watch?v=GCsLL9SeZ7o&t=5640s] Summary and key takeawaysAbout the guestDr. Sankalp Garud has a PhD in cognitive neuroscience from the University of Oxford. He spent his early years meditating with Zen monks in India and China before spending a decade studying the science behind happiness, suffering, and the mind. He now coaches individuals on emotional intelligence and shares his research through his podcast "Understanding Emotions" and his YouTube channel.Connect with Nikhil:YouTube: / @innerscorecard [https://www.youtube.com/channel/UC_vkFINfPQSEm0AZ3JuBK3w]Spotify: https://open.spotify.com/show/3S5eGHf... [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbEtnT1p4NnNmR0dmWW1UUHRkSnhkdnAzRjRTd3xBQ3Jtc0tua05kNEJFd1Mwbnljak1mQVdReVpROEhJOXlWdGNkemU4alFiSUUyc19KeWVRVFl2R2lGMlQ1dHpGSktkTlBhUWVNVHFjUFJZMGRRX3JocmVPcVRPRFU4cW95MDJyMjNSdDU5U1hpU2U5amROUVhlMA&q=https%3A%2F%2Fopen.spotify.com%2Fshow%2F3S5eGHfSQeG9gVvWbfOktT&v=GCsLL9SeZ7o]Instagram: / inner.scorecard [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqa3BHUHpkVVlHUUFXNmc0dVB6Zl91WFpfR3RMQXxBQ3Jtc0tsTnJMelZiWmRoX0lPVmc3YWs2UUF6Z29vMkxPczA2dE80bGlvN0JMUUZnMGo1Z1U3THFMMjRCbHEzNi1SSGV3cko3ZU5UUk1yWHNJNGg5Y3lYUUN5VmNtV21PQkpwYUxQQjNVNTloNUxZcFhoOXFNUQ&q=https%3A%2F%2Fwww.instagram.com%2Finner.scorecard%2F&v=GCsLL9SeZ7o]X: https://x.com/innerscorecard_ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbWNKRDhoVGpxY2d0YkRwZkJseFd1VGtRb0FoQXxBQ3Jtc0tubXFDMG9PSTR4ZkF4OWdxbUJvdGRxRHlub3FqNFBwVk1KdmpYcWt2bHhMb1JtU1JHTGVHR2F5Q0RZQmwxYXpRMU0zVGx5ZjM5NTZPUk1pZzhGVGt1Ql9YeWN4bFN5SGVzS0hLSDJLdlhKaUY2dlI5TQ&q=https%3A%2F%2Fx.com%2Finnerscorecard_&v=GCsLL9SeZ7o]LinkedIn: / nikhilkapahi [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUx5ZTIwT3ZDbFF3NHItVzhXTi1jY05LVl9FZ3xBQ3Jtc0tsVXJsRFRiXzFoRTNBU21tend5YmR3cmZEQkdqUllNMC1lcTVzbnBlUmVWSHNvbTFnWnliMktMeW9yT1lNOE1wekNzYUhXSl9fMFN0YTNoMFgxRVhENWxvVnJ2Ql9uWlFHbndYTkQyU0tsVjU5Z2hybw&q=https%3A%2F%2Fwww.linkedin.com%2Fin%2Fnikhilkapahi%2F&v=GCsLL9SeZ7o]Website: https://www.nikhilkapahi.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqa1otVUE3VEJCaHRSS20xczZRbHBlbGFqTXlUd3xBQ3Jtc0ttbzFHV2dsRHFmamdnX3RiSkYxM2tHbkhpRVNDd3VELTY1SElZTzdhVUhWZUwxTHBGYlFWVUJqU0t1cU85Tm0weTJPZUV1SkZzVXlHLWoyc3lTN0E3ejc4SFNJSXVWby02Y2tMekY1ZEtTOXlYSUMxWQ&q=https%3A%2F%2Fwww.nikhilkapahi.com%2F&v=GCsLL9SeZ7o]Connect with Sankalp GarudYouTube: / @sankalpgarud [https://www.youtube.com/channel/UC0pJFxU58tYZKh8rPhJmTZQ]LinkedIn: / sankalpgarud [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjAxS2xtc0w0SVdJSndpd1VKSkhzbnJGenlJUXxBQ3Jtc0trU3RxNzFkQlBjVlBEdXVvUDZIY0o3T1Vzd2xnbHlxNGFEN25fbHIwRjdQZE44bGJWSEkzRjB4U1FWeHl2V19BU1JpUjltUjAxREYwSXJIVUNtMFJaQUNxUHh3YzJpdi1XYlEzdzROTllXTHl6dkFyZw&q=https%3A%2F%2Fwww.linkedin.com%2Fin%2Fsankalpgarud%2F&v=GCsLL9SeZ7o]Website: https://sankalpgarud.org [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbTBMeXdtOW5UOWpldDJaaXZIQzBpdWlMNm5UQXxBQ3Jtc0tuQ1lzc0toNVRxYldiekxUZVhUQ3c0NXFtZUFFS2hFQWJDSDVGTUhPTW1MNkx0SldjZE85VUg3czNOZm84blI3Zm83UlJ6VUFOWVhJN2VJcm90WkxGOXpQODVEdlNiTG5XYUdsUXRkZ3RsZHFxWURuTQ&q=https%3A%2F%2Fsankalpgarud.org%2F&v=GCsLL9SeZ7o]Podcast: Understanding Emotions (available on all platforms)Emotional Intelligence Scorecard (free tool): https://bit.ly/myEmotionScore [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbGMwUkV6OThDVmcxWjlmZ09TM3BrSXVHRklwUXxBQ3Jtc0trc2ZFNTZ4N21lNzFOVGdTLTdCSU0zdXE4T1FmNkxYTzNzdkp1N0Nxd2tvRGlvZkZJcjU4bnlCMmpqbmVRYnc5NS1hbC1JaGViN200eldCZVRQRWtWNXg1M1hXcFVoU19LNmxqMDNEMXpVd19GY2Ytaw&q=https%3A%2F%2Fbit.ly%2FmyEmotionScore&v=GCsLL9SeZ7o]Subscribe for more conversations like thisThe Inner Scorecard is for people chasing meaningful work, better leadership, and a calmer mind while still playing to win.#InnerScorecard [https://www.youtube.com/hashtag/innerscorecard] #Neuroscience [https://www.youtube.com/hashtag/neuroscience] #Dopamine [https://www.youtube.com/hashtag/dopamine] #BrainScience [https://www.youtube.com/hashtag/brainscience] #EmotionalIntelligence [https://www.youtube.com/hashtag/emotionalintelligence] #Habits [https://www.youtube.com/hashtag/habits] #Motivation [https://www.youtube.com/hashtag/motivation] #MentalHealth [https://www.youtube.com/hashtag/mentalhealth] #Oxford [https://www.youtube.com/hashtag/oxford] #SankalpGarud [https://www.youtube.com/hashtag/sankalpgarud] #Podcast [https://www.youtube.com/hashtag/podcast] #SelfImprovement [https://www.youtube.com/hashtag/selfimprovement] #Addiction [https://www.youtube.com/hashtag/addiction]
16 episodios
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