Podcasts > Huberman Lab > How to Grow From Doing Hard Things | Michael Easter

How to Grow From Doing Hard Things | Michael Easter

By Scicomm Media

In this episode of the Huberman Lab, Michael Easter explores how modern conveniences have created a mismatch between human evolutionary design and current lifestyles. Easter explains that while humans evolved for constant physical activity and environmental challenges, today's environment promotes avoiding effort, contributing to various health issues. The discussion examines how our ancestors' daily physical demands shaped human biology and how modern comforts affect our well-being.

Easter and Huberman examine the role of dopamine in motivation and how digital stimuli can hijack this system. They discuss the benefits of intentionally introducing discomfort into daily life, from taking the stairs to disconnecting from technology. The conversation covers research on how activities like nature walks and face-to-face socializing can reset neurological states, and how embracing periods of boredom may enhance creativity and problem-solving abilities.

Listen to the original

How to Grow From Doing Hard Things | Michael Easter

This is a preview of the Shortform summary of the Jun 16, 2025 episode of the Huberman Lab

Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.

How to Grow From Doing Hard Things | Michael Easter

1-Page Summary

Evolutionary Mismatch: Modern Life vs. Human Biology

Michael Easter explains that humans evolved for constant physical activity and exposure to environmental challenges. Our ancestors walked around 20,000 steps daily while carrying heavy loads, and our bodies developed unique adaptations like efficient cooling through sweating and strong gluteal muscles for persistence hunting. However, modern conveniences have created a mismatch between our evolutionary design and current lifestyle.

Impact of Excessive Comfort and Convenience

This evolutionary mismatch has led to significant health challenges. Easter's research shows that our modern environment, which promotes avoiding effort, contributes to obesity and metabolic issues. The Mayo Clinic finds that people with more active lifestyles burn an extra 800 calories daily just through incidental movement. Beyond physical health, the lack of challenge in modern life has led to increased boredom, restlessness, and disconnection.

The Value Of Intentionally Introducing Discomfort

Easter and Andrew Huberman discuss how embracing discomfort can foster growth and resilience. Easter shares his experience from a 30-day Arctic expedition, where basic tasks were challenging but led to deeper appreciation of life's comforts. They suggest that even small daily choices, like taking stairs instead of elevators, can compound into significant positive changes over time.

Neurobiology of Motivation and Modern Comforts

Huberman explains [restricted term]'s role as the "currency of motivation," influencing both mental and physical activity. He cautions that digital stimuli can hijack this system, leading to addiction. Easter points out how industries, from gambling to social media, have refined their products to exploit these neurobiological mechanisms, contributing to compulsive behaviors, especially among younger generations.

Importance of Boredom and Disconnection

Easter and Huberman emphasize the value of embracing boredom and disconnecting from technology. They note that mind-wandering during periods of boredom can enhance creativity and problem-solving. According to their discussion, activities like nature walks, exercise, and face-to-face socializing can reset our neurological state and improve overall well-being. They highlight research showing that just a few days of camping can reset circadian rhythms and provide a profound sense of calm.

1-Page Summary

Additional Materials

Clarifications

  • Strong gluteal muscles were essential for persistence hunting, an ancient hunting technique where early humans would chase prey over long distances until the animals became exhausted. The gluteal muscles are crucial for stability, power, and endurance during running, making them vital for this hunting strategy. This adaptation allowed our ancestors to outlast faster but less enduring prey, showcasing the importance of physical fitness in early human survival strategies. The development of strong gluteal muscles highlights the evolutionary advantage of endurance and stamina in hunting and gathering societies.
  • Neurobiological mechanisms exploited by industries involve manipulating the brain's reward system, particularly [restricted term] release, to create addictive behaviors. Industries like gambling and social media use these mechanisms to keep users engaged and coming back for more. By understanding how these brain pathways work, businesses can design products and experiences that trigger compulsive behaviors. This exploitation can lead to issues like addiction and compulsive usage, especially in vulnerable populations like younger generations.
  • Resetting circadian rhythms through camping involves exposing oneself to natural light and darkness cycles, which can help regulate the body's internal clock. The absence of artificial light sources and the synchronization with natural daylight can help adjust the timing of sleep and wakefulness. This process can lead to improved sleep quality, mood, and overall well-being by aligning the body's circadian rhythm with the natural environment. Camping allows individuals to disconnect from artificial light and digital stimuli, promoting a more natural sleep-wake cycle.

Actionables

  • You can integrate load-bearing exercises into your daily routine by using a weighted vest or backpack during walks or household chores to mimic ancestral physical demands. This not only increases calorie burn but also strengthens muscles in a functional way that aligns with our evolutionary adaptations.
  • Create a 'discomfort diary' to track and plan daily activities that push you out of your comfort zone, such as cold showers, fasting, or social challenges. This habit encourages personal growth and resilience by systematically increasing your exposure to manageable stressors, which can improve mental toughness and overall well-being.
  • Designate 'low-[restricted term] days' where you limit digital consumption and engage in activities that promote [restricted term] regulation, like crafting, reading physical books, or playing acoustic music. This helps counteract the overstimulation of the brain's reward system and can lead to a more balanced and fulfilling lifestyle.

Get access to the context and additional materials

So you can understand the full picture and form your own opinion.
Get access for free
How to Grow From Doing Hard Things | Michael Easter

Evolutionary Mismatch: Modern Life vs. Human Biology

Evolution Shaped Us to Thrive In Discomfort and Challenge

Michael Easter explains that historically, life required constant physical activity and exposure to the elements, like extreme heat and cold. People in the past would walk an average of about 20,000 steps a day, often while carrying weighty objects such as food or tools. The evolutionary advantage of fear suppression during movement, Easter speculates, could be tied to dangerous activities like persistence hunting.

Humans are uniquely adapted for activity and challenge, with bodily traits such as sweat-induced cooling, lack of heavy fur, arched feet, and big butt muscles making them ideal persistence hunters who could outlast other animals in the heat. Additionally, our ability to carry weight over long distances and the functional use of our hands and feet allowed humans to conquer the globe.

Humans Evolved For Activity, Challenge, and Exposure to Extremes

Easter discusses that the modern world has dramatically decreased the physical demands on people. Our easily accessible food and conveniences like cars reduce the need for physical exertion. This modern environment, radically different from the one we evolved in, often means that doing the uncomfortable thing can lead to a healthier life. The evolutionarily ingrained desire to avoid hunger and other forms of discomfort that were essential for our ancestor's survival is now less pertinent.

Impact of Excessive Comfort and Convenience in Life

Exercise has become necessary only after modernization led to more sedentary jobs, which has resulted in health problems not commonly seen in more active populations.

Reduced Physical Activity and Stressors Linked To Obesity and Metabolic Issues

Michael Easter's research has found that our modern conveniences undermine our physical and mental health. As we evolved to conserve calories, the ease of modern life, which promotes avoiding effort, can lead to obesity and metabolic issues. Modern diseases often stem from overconsumption and inactivity, problems that a ...

Here’s what you’ll find in our full summary

Registered users get access to the Full Podcast Summary and Additional Materials. It’s easy and free!
Start your free trial today

Evolutionary Mismatch: Modern Life vs. Human Biology

Additional Materials

Clarifications

  • Humans possess unique physical traits that make them well-suited for persistence hunting, an ancient hunting technique where hunters pursue prey over long distances until the prey is exhausted. These traits include the ability to cool down through sweating, which helps regulate body temperature during prolonged physical activity. Additionally, humans lack heavy fur, allowing for efficient heat dissipation, and have arched feet that aid in endurance running. The development of large gluteal (butt) muscles provides stability and power for long-distance running, contributing to the success of persistence hunting.
  • Persistence hunting is an ancient hunting technique where hunters, often from nomadic tribes, would chase prey over long distances at a steady pace until the animal, typically faster in short bursts, would tire out. This method relies on humans' exceptional endurance capabilities, such as sweating to cool the body and efficient cooling mechanisms, allowing them to outlast prey in endurance-based pursuits. Persistence hunting was a way for early humans to secure food by exploiting their unique physiological adaptations for long-distance running, ultimately leading to the successful capture of prey through sheer persistence and stamina. This hunting strategy required strategic planning, teamwork, and a deep understanding of animal behavior and the environment to ensure a successful hunt.
  • The statement "evolutionarily ingrained desire to avoid discomfort now less pertinent" suggests that our biological drive to seek comfort and avoid discomfort, which was crucial for survival in the past, is less necessary in today's modern environment where basic needs are easily met. This shift can lead to a mismatch between our evolved instincts and the challenges we face in contemporary society, potentially impacting our physical and mental well-being.
  • Exercise became necessary after modernization led to more sedentary jobs because historically, humans engaged in physical activities as part of their daily routines, such as h ...

Counterarguments

  • While evolutionary pressures did shape humans to be active, it's important to recognize that not all individuals or populations may have the same physical capabilities or adaptations, and thus may not all thrive under the same conditions of discomfort and challenge.
  • The idea that fear suppression during movement is tied to activities like persistence hunting is speculative and may not fully account for the complexity of human psychological evolution.
  • Modern conveniences and technology have also brought about significant benefits, including increased safety, longer lifespans, and improved quality of life, which should be weighed against the negative impacts of a sedentary lifestyle.
  • The assertion that doing uncomfortable things can lead to a healthier life might be too simplistic, as it doesn't account for the importance of balance, rest, and mental health, which can also be compromised by constant discomfort and stress.
  • The link between reduced physical activity and obesity/metabolic issues is well-established, but it's also important to consider other factors such as genetics, socioeconomic status, and access to healthy food and safe environments for exercise.
  • The idea that modern diseases stem from overconsumption and inactivity may overlook the role of other factors like environmental pollutants, stress, and the complex nature of disease etiology.
  • The claim that boredom and restlessness are solely the result of a lack of physical challenge may not consider the multifaceted nature of psychologic ...

Get access to the context and additional materials

So you can understand the full picture and form your own opinion.
Get access for free
How to Grow From Doing Hard Things | Michael Easter

The Value Of Intentionally Introducing Discomfort and Challenge

Embracing discomfort, both physical and mental, is an essential practice for fostering growth, resilience, and a more profound sense of achievement and fulfilment in life. Michael Easter, Andrew Huberman, and other experts share their insights on how facing challenges can benefit one's health and well-being.

Seeking Difficult or Uncomfortable Experiences Can Bring Benefits

In "The Comfort Crisis," Michael Easter highlights the positive effects of embracing discomfort on focus, creativity, and connection with others. Easter discusses the value of experiential understanding, suggesting first-hand experiences can lead to deeper insights. He shared his 30-day Arctic expedition as an example, where basic tasks like collecting water and firewood were arduous. This experience made him appreciate comforts upon return, providing a new outlook on luxury.

Activities Pushing Limits Maintain Resilience

Easter's outdoor adventures, such as long hikes where he ate calorie-dense, processed foods, pushed his limits and maintained his resilience. He survived on 4,000 to 5,000 calories a day but still lost weight, proving the intensity of his activity. Andrew Huberman points out that these types of experiences maintain brain circuitry and improve cognitive vigor.

Overcoming Challenges Provides Meaning, Accomplishment, and Growth

Easter speaks to the mental challenge of writing. He acknowledges that there will be difficult moments, but the successful days are made sweeter by the struggle that precedes them. Similarly, overcoming the challenge of reading a difficult book can mimic the rewarding experience, likening the task to his time as a PhD student. Easter also talks about rites of passage, where struggling and solving problems in nature leads to growth, framing it positively for better mental health.

Daily Discomfort Doses Compound Over Time

Easter and Huberman affirm that engaging in challenging activities—even something as small as taking stairs over elevators—can inspire significant change in one's life. Easter's Substack, "The 2% newsletter," references a study showing only 2% of people choose stairs when an escalator is available, urging people to take on these daily challenges.

Resistance to Comfort: Taking Stairs Over Elevators Can Inspire Change

Easter promotes choosing slightly harder options that offer long-term benefits, citing examples like walking during phone calls or carrying groceries to improve strength. He believes that ...

Here’s what you’ll find in our full summary

Registered users get access to the Full Podcast Summary and Additional Materials. It’s easy and free!
Start your free trial today

The Value Of Intentionally Introducing Discomfort and Challenge

Additional Materials

Counterarguments

  • While embracing discomfort can foster growth, it is important to recognize individual differences in coping mechanisms and resilience. Not everyone may benefit equally from the same types of challenges.
  • The pursuit of difficult experiences may not always lead to positive outcomes and can sometimes result in unnecessary stress or even trauma if not approached with caution and self-awareness.
  • There is a risk of glamorizing struggle and overlooking the value of comfort, rest, and ease, which are also essential for a balanced and healthy life.
  • The concept of experiential understanding through challenges may not account for the fact that some insights can be gained through reflection, study, and observation without direct experience.
  • Pushing limits to maintain resilience could potentially lead to burnout or injury if not balanced with adequate recovery and self-care.
  • The idea that overcoming challenges always brings meaning and growth may not acknowledge the complex emotional responses individuals can have to failure or the fact that some challenges may not be worth pursuing.
  • Daily doses of discomfort might not be practical or beneficial for everyone, especially for those with physical limitations or those who are already under significant stress.
  • The suggestion to choose harder options for long-term benefits may not consider the socioeconomic factors that limit some in ...

Actionables

  • You can start a "Discomfort Diary" to track and reflect on daily challenges. Each day, choose a task that's slightly outside your comfort zone, like striking up a conversation with a stranger or trying a new workout routine. Write down the task, your feelings before and after completing it, and any insights gained. This practice will help you become more conscious of your growth and the benefits of discomfort.
  • Implement a "Boredom Break" into your routine to enhance creativity. Set aside a regular time slot, perhaps 30 minutes a week, where you disconnect from all devices and stimuli. Use this time to sit quietly, let your mind wander, or doodle aimlessly on a piece of paper. This can lead to unexpected bursts of creativity and self-discovery as your mind processes thoughts without distractions.
  • Create a personal "Resilience Project" each year, akin to you ...

Get access to the context and additional materials

So you can understand the full picture and form your own opinion.
Get access for free
How to Grow From Doing Hard Things | Michael Easter

Neurobiology of Motivation, Addiction, and Modern Comforts

The podcast features discussions between Michael Easter and Andrew Huberman on the neurobiological mechanisms underlying motivation, the ominous implications of modern comforts in fostering addictive behaviors, and how the industries exploit these mechanisms to keep consumers engaged.

[restricted term] and Neurotransmitters Drive Motivation and Reward-Seeking Behaviors

Every activity can be viewed through the lens of spending or investing [restricted term] reserves, as Easter discusses. Huberman delves into [restricted term]'s role as the "currency of motivation," influential in both mental movement and physical activity. He explains that completing tasks like mowing the lawn or passionate activities both work on the neural circuitry that leads to a sense of a job well done and the consequent [restricted term] release. He further expounds on the nature of [restricted term] release, indicating that effort and obtaining rewards from that effort lead to a continual release of happiness.

Effort and Goal Achievement Release [restricted term]

Huberman is interested in how investment of [restricted term] in efforts, like physical activity, ties to the brain's health and may relate to neurotransmitter activity. He discusses the catecholamines, which are released in greater amounts during the morning, driving the motivation to engage in effortful tasks. He introduces the concept of effort as investment when talking about enriching experiences, like spending time with loved ones—a process which releases [restricted term] through work and effort.

Digital Stimuli and "Rewards" Can Hijack [restricted term] System, Leading To Addiction

Huberman also cautions about the digital rewards that can lead to a drop in the baseline levels of [restricted term], such as social media, which he likens to "leaking" [restricted term]. Activities that promise [restricted term] rewards without substantial effort may lead to addiction, a fact evidenced in the way modern technology exploits the principles of [restricted term] release.

Dangers of Technological and Commercial Exploitation of Neurobiology

Industries Harness [restricted term] Dynamics For Addiction

The discussion raises concerns about how industries harness our neurobiology for addiction. Easter refers to the evolution of slot machines, noting how the gambling industry refined reward schedules to keep people engaged. This has been paralleled in other sectors such as social media, online shopping, and sports betting, through elements that maximize stimulus and rewards with minimal effort.

Contributing To the Rise of Compulsive Digital Behaviors in Y ...

Here’s what you’ll find in our full summary

Registered users get access to the Full Podcast Summary and Additional Materials. It’s easy and free!
Start your free trial today

Neurobiology of Motivation, Addiction, and Modern Comforts

Additional Materials

Counterarguments

  • While [restricted term] is a significant neurotransmitter in motivation, it is not the only one; other neurotransmitters and hormones also play crucial roles in motivation and reward-seeking behaviors.
  • The idea that every activity involves spending or investing [restricted term] reserves might be an oversimplification, as human behavior and motivation are complex and influenced by a multitude of factors beyond just [restricted term].
  • The continuous release of happiness from effort and obtaining rewards may not account for the nuanced experiences of individuals with mental health conditions like depression, where [restricted term] release does not always equate to feelings of happiness.
  • The concept of [restricted term] investment in physical activity and its relation to brain health is an area of ongoing research, and there may be other equally or more important factors contributing to brain health.
  • The assertion that catecholamines are released more in the morning and drive motivation for effortful tasks may not universally apply to all individuals, considering variations in circadian rhythms and personal differences.
  • The claim that digital stimuli and rewards can lead to addiction might not consider the potential for these technologies to be used in moderation or for positive reinforcement in educational and therapeutic contexts.
  • The idea that industries are exploiting [restricted term] dynamics for addiction could be balanced by acknowledging that consumers also have agency and responsibility in their choices and behaviors.
  • The suggestion ...

Actionables

  • You can create a "[restricted term] Investment Plan" by scheduling your day to balance high-effort, high-reward activities with necessary low-effort tasks. Start by identifying tasks that are meaningful and make you feel accomplished, like a challenging workout or learning a new skill. Allocate specific times for these in your daily routine, ensuring you're not just reacting to digital notifications or easy rewards. For example, you might decide to spend an hour in the morning on a project that requires deep focus, followed by a 15-minute break to check social media as a controlled reward.
  • Develop a "Tech-Free Morning Routine" to capitalize on your natural morning catecholamine surge for motivation. Begin your day with activities that don't involve screens, such as meditation, journaling, or a brisk walk. This practice can help you engage with effortful tasks when your body is naturally more prepared to handle them, potentially leading to a more sustained release of [restricted term] throughout the day. For instance, instead of reaching for your phone first thing in the morning, spend the first 30 minutes in a state of reflection or physical activity.
  • Implement a "[restricted term] Rewards Ledger" to track and balance your digital and re ...

Get access to the context and additional materials

So you can understand the full picture and form your own opinion.
Get access for free
How to Grow From Doing Hard Things | Michael Easter

Importance of Boredom, Reflection, and Disconnection From Technology

Boredom Signals Shifting Focus to Pursue Meaningful Activities

Michael Easter and Andrew Huberman explore how boredom can open the door to creativity and the pursuit of meaningful activities.

Mind-Wandering During Boredom Fosters Creativity and Problem-Solving

Easter has found that embracing boredom and allowing his mind to wander free of outside stimuli enables him to come up with his best ideas, highlighting how boredom can foster creativity and problem-solving. Huberman and Easter discuss that when people are away from hyper-stimulating activities, such as standing in a grocery line without looking at their phones, their minds can go to interesting and productive places.

Less Digital Stimuli Creates Space for Contemplation and Self-Awareness

The disconnection from technology in the Arctic without movies, music, or other digital entertainment forced Easter to engage with his physical environment and his thoughts. This indicates that reducing digital stimuli creates space for self-reflection and self-awareness. Easter also contemplates the benefits of not being on a screen and how using that time for personal thought can lead to significant insights or the generation of big ideas. He further talks about creating one's narrative and finding moments that provide lasting memories, suggesting that experiences away from screens are valuable and contribute to happiness.

Disconnect From Tech, Reconnect With Reality

Easter and Huberman emphasize the benefits of disengaging from digital distractions and engaging more with the physical and social world.

Nature, Exercise, and Socializing Reset Our Neurological State

Easter mentions enjoying long walks without his cell phone and highlights their mental health benefits. Huberman suggests that getting out into nature and shifting mental direction are fundamental to our well-being, akin to principles of resistance training or cardiovascular exercise. He also notes research demonstrating that camping in nature can reset individuals' circadian rhythms after just a few days. Easter advocates for activities such as trail running and weighted walking, which provide the dual benefits of exercise and outdoor experiences. Easter reports better sleep while outdoors, indicating a reset for those who disconnect from modern comforts and technology. Huberman and Easter recognize the "three-day effect," which refers to the profound sense of calm and alignment people experience after spending time in nature.

Digital Device Breaks Restor ...

Here’s what you’ll find in our full summary

Registered users get access to the Full Podcast Summary and Additional Materials. It’s easy and free!
Start your free trial today

Importance of Boredom, Reflection, and Disconnection From Technology

Additional Materials

Counterarguments

  • While boredom can lead to creativity, it can also lead to feelings of frustration or depression for some individuals, particularly if they struggle to find meaningful activities to engage in.
  • Mind-wandering can foster creativity, but it can also lead to procrastination or a lack of focus on necessary tasks, which might be detrimental in certain professional or academic settings.
  • Disconnecting from technology for self-reflection is valuable, but technology can also provide tools for self-improvement and learning, which can contribute to self-awareness and personal growth.
  • Engaging with the physical world has benefits, but digital technology also offers opportunities for learning, connecting with others, and engaging with communities that are not physically accessible.
  • Nature and exercise are beneficial for mental health, but not everyone has equal access to safe natural spaces or the ability to engage in physical activity due to various socioeconomic or health-related barriers.
  • The "three-day effect" of nature on well-being may not be universal, as individuals' responses to environments can vary greatly based on personal preferences, past experiences, and individual differences.
  • Digital device breaks can help restore focus, but for some people, technology is an essential tool for their work or personal life, and taking breaks might not be feasible or could lead to additional stress.
  • Reading paper books is a way to avoid digital distractions, but e-readers and digital books can make reading more accessible for many people, including those with visual impairments or those who cannot afford to buy physical books.
  • Balancing work a ...

Actionables

  • You can create a "Boredom Box" filled with non-digital, creativity-sparking items like puzzles, art supplies, and writing prompts to turn to when you feel the urge to reach for your phone. This box serves as a physical reminder to engage in activities that foster creativity and self-reflection, and it can be placed in a common area of your home for easy access.
  • Start a "Tech-Free Tuesday" tradition where you and your friends or family spend the evening together without phones or screens, engaging in activities like board games, cooking, or storytelling. This regular event not only strengthens relationships through face-to-face interaction but also provides a set time for you to disconnect and recharge.
  • Implement a daily "Nature Walk & Ref ...

Get access to the context and additional materials

So you can understand the full picture and form your own opinion.
Get access for free

Create Summaries for anything on the web

Download the Shortform Chrome extension for your browser

Shortform Extension CTA