# Master Self Control & Overcome Procrastination | Dr. Kentaro Fujita

Page: https://stenobird.com/podcast/huberman-lab-1365758/master-self-control-overcome-procrastination-dr-kentaro-fujita
Text version: https://stenobird.com/podcast/huberman-lab-1365758/master-self-control-overcome-procrastination-dr-kentaro-fujita.md
Podcast: [Huberman Lab](https://stenobird.com/podcast/huberman-lab-1365758)
Published: 2026-05-11T08:00:00+00:00
Episode link: https://www.hubermanlab.com/episode/master-self-control-overcome-procrastination-kentaro-fujita
Audio file: https://traffic.megaphone.fm/SCIM8156556751.mp3
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JSON: https://stenobird.com/v1/public/podcasts/huberman-lab-1365758/episodes/master-self-control-overcome-procrastination-dr-kentaro-fujita
Duration seconds: 8884

## Resource

Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Kentaro Fujita (00:03:08) Marshmallow Tests, Self-Control; Adult Modeling (00:08:24) Criticism of Marshmallow Tests, Learning Self-Control (00:15:08) Sponsors: David & Lingo (00:17:34) Movement & Motivation (00:21:42) Doing Hard Things; Exhaustion & Depletion Effect (00:29:02) Willpower vs Self-Control, Improving Self-Control (00:34:27) Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes (00:40:55) Self-Control Toolkit, Tool: Failure & Exploration (00:46:44) Sponsor: AG1 (00:48:28) Motivation Warm-Up?, Tools: Mindset; Motivation Orientation (00:57:30) Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How (01:05:25) Tool: "Whys" & Motivation Goals (01:11:26) Competition, Tool: Motivation Types (01:17:13) Sponsor: LMNT (01:18:33) Abstinence vs Moderation, Consistency vs Rigidity (01:27:48) Burnout; "Invisible" Goals, Single Goal & Trade-Offs (01:35:17) Intrinsic Motivation for Sustained Goals (01:40:16) Sponsor: Function (01:41:53) Meaning in Simple T…

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