Determine the maximum number of hours you can consistently do ‘real work’ five days a week while maintaining mental and physical health, and then periodically reduce the total time spent on high-potency work as you become more skilled, focusing on quality over quantity.
Engage in Non-Sleep Deep Rest (NSDR) or Yoga Nidra for at least 10 minutes, ideally 20-60 minutes, once a day to dramatically increase striatal dopamine reserves and prevent complete depletion, which is harder to recover from.
Ensure you get enough slow wave and REM sleep (6-8 hours for most) 80% or more nights to replenish dopamine levels and maintain motivation. Incorporate practices like morning sunlight and avoiding artificial light at night.
Be aware of and careful about layering too many dopamine-stimulating activities (e.g., high caffeine, potent music, L-tyrosine) as this can create large dopamine peaks, leading to rapid depletion and a lower baseline that is harder to replenish. Expect a lull after intense celebratory periods.
For at least five days a week, maintain a consistent routine that aligns with how dopamine circuits control motivation to achieve a more regular groove of focus, attention, alertness, and motivation.