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Hey {{first_name| Friend}}
You have to work for your dopamine fix.
If you get the majority of your dopamine fix without effort, (shopping, scrolling, or snorting), then it leads to desensitization.
Meaning “more” is needed. More scrolling, more entertainment, more likes… And an addicts mantra is “MORE.”
Your dopamine fix needs to be about pursuit, effort, and progress.
I DO chase quick hits. But, these quick hits focus more on the base and the habits needed to sustain without the crash.
🚿Cold shower — 1 minute every day
Brief cold exposure triggers a significant rise in dopamine and norepinephrine that lasts hours, not minutes. Unlike scrolling or sugar, this is a sustained elevation, not a crash.
Research suggests 10-15 total minutes of cold exposure per week increases norepinephrine, reduces inflammation, and increases dopamine by ~2–2.5x baseline while improving alertness and resilience.
The key here is the vagus nerve…
This is found on the back of the neck, so if you’re a cold plunge or cold shower, think back of the neck! This is how you improve and settle down your “fight or flight” mode.
I rarely look forward to the cold shower, but it’s essential.
🏃♂️Run (almost every day)
Of course you knew this would be in there…
I don’t listen to any music while running (and I love music). What I do instead is breathe… and this increases the focus.
I also run outside (as often as possible). Getting off the treadmill of distractions is huge for clarity.
Aerobic exercise increases dopamine signaling, boosts receptor sensitivity, and improves mood. Running also elevates BDNF (brain-derived neurotrophic factor) (I looked it up), which supports learning, motivation, and emotional stability.
Hence, running keeps you sane. Kind of important...
🏆Compete (especially when the outcome is uncertain)
When there’s real uncertainty, dopamine rises before the result — during the anticipation phase.
That’s huge.
The brain releases more dopamine when:
The stakes feel meaningful
The outcome isn’t guaranteed
You’re fully engaged
This is why competition sharpens focus and effort. It activates pursuit circuits and this is how I get my dopamine fix.
In other words: pressure is a privilege
🎯Deep work — get into flow
Extended focus (60–90 minute blocks) creates steady dopamine release instead of chaotic spikes.
Flow research shows that total absorption in challenging tasks increases intrinsic motivation and reinforces persistence.
Flow happens when:
The task is hard (but doable)
Distractions are removed
Attention is sustained
That’s how you earn your dopamine and how I get my dopamine fix!
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It’s not about the SETBACK, it’s about the COMEBACK
