To sustain long-term motivation and pursuit of goals, occasionally and unpredictably remove subjective rewards for intermediate achievements, rather than celebrating every win, to keep dopamine circuits engaged and prevent burnout.
Actively blunt the reward response for some intermediate goals by not celebrating too intensely, which helps keep the dopamine system in check and ensures continued long-term pursuit of your main objective.
When rewarding yourself for achievements, do so on an unpredictable schedule (e.g., three times in a row, then not for ten days) rather than a fixed pattern, to prevent burning out dopamine circuits and maintain the drive to strive.
If you are highly driven and motivated, incorporate “here and now” practices (like mindful eating or consistent good sleep) to balance external goal pursuit with internal contentment and appreciation for current experiences.
Balance dopamine-driven pursuit by engaging serotonin and endocannabinoid systems, which foster bliss and contentment with what you already have, rather than solely focusing on what you lack.
Engage in mindfulness practices, like focusing intensely on the sensations of eating a single almond, to shift from dopamine-driven pursuit to appreciating the “here and now” and increase pleasure for what you already have.
After a positive experience or achievement, consciously extend the positive dopamine phase by reflecting on and savoring the memories and enjoyment of the event, which can blunt the subsequent pain response and sustain motivation.
Recognize that every dopamine release for pleasure is followed by a mirror-image pain or craving, and repeated engagement diminishes pleasure while increasing craving, driving further pursuit to alleviate pain.
Avoid exposure to bright light between 10 PM and 4 AM, as it activates the habenula, suppressing reward circuitry and reducing your capacity to release dopamine, negatively impacting motivation and pleasure.
Avoid constant context switching, as it trains the brain for distraction and hinders deep work, productivity, learning, and relationships, which thrive on depth of experience.
If you’re a procrastinator who thrives on deadline stress, seek alternative methods to activate your system and focus, rather than relying solely on impending deadlines.
Perform 25-30 cycles of deep inhales and exhales to deploy adrenaline, focus your visual field, and improve work and concentration, especially if you leverage stress for activation (avoid if prone to panic attacks).
Do not use “maybe” when discussing potential rewards with children or yourself, as the brain interprets “maybe” as an expectation, leading to a significant dopamine crash and emotional disappointment if the reward doesn’t materialize.
Ensure proper hydration and adequate electrolyte intake (sodium, magnesium, potassium) as they are critical for optimal brain and body function, and even slight dehydration diminishes cognitive and physical performance.
Dissolve one packet of Element in 16-32 ounces of water and drink it first thing in the morning, and also consume it during any physical exercise, to ensure proper hydration and electrolyte balance.
Engage in Yoga Nidra or Non-Sleep Deep Rest (NSDR) protocols, even for short 10-minute sessions, to greatly restore levels of cognitive and physical energy.
Supplement with Vitamin D3 and K2, as D3 is essential for brain and body health (many are deficient even with sun exposure) and K2 regulates cardiovascular function and calcium.
Take Athletic Greens once or twice a day to ensure basic nutritional needs are met, address potential deficiencies, and support vital microbiome health through probiotics.
Explore Phenylethylamine (PEA) as a supplement that releases low levels of both dopamine and serotonin, potentially enhancing mental acuity and well-being, but be aware it is a stimulant and responses vary (consult healthcare provider).
Consider supplementing Vitamin B6 and Zinc, which are potent prolactin inhibitors, to indirectly increase dopamine levels and potentially offset the lethargy associated with high prolactin (consult doctor, especially if diabetic neuropathy).
Consider Acetyl L-Carnitine for potential antidepressant effects and positive impacts on sperm and ovarian health (check with healthcare provider, as it’s a prescription drug in Europe).
Ingest coffee, caffeine, or mate to increase dopamine neuron firing by about 30% and improve focus, but be aware it can cause agitation in caffeine-sensitive individuals.
Low levels of caffeine may not only increase dopamine release but also potentially offer a protective effect on dopamine neurons over time.
Consider supplementing L-Tyrosine, a dopamine precursor, for a short-term increase in motivation, but be aware of a potential crash afterward (consult doctor, especially if prone to schizotypal/schizophrenia/mania).
Explore Mucuna Pruriens (L-DOPA), a dopamine precursor, if you struggle with low dopamine levels and lack of motivation, but consult a psychiatrist or doctor due to potential side effects and the risk of “enough is never enough” mindset.
If experiencing low dopamine and lack of motivation, discuss Wellbutrin (bupropion) with a doctor, as it increases dopamine and epinephrine, improving motivation and focus (note: increases risk of epileptic attacks if epileptic).
Be aware that large dopamine increases from supplements, drugs, or even intense experiences can lead to a constant need for more and an increased “pain of lack of accomplishment” over time.
Adopt the “watch one, do one, teach one” model for learning and applying new tools: observe a skill, practice it yourself, and then teach it to others to solidify understanding and benefit.
Absolutely avoid methamphetamine, as it is a highly destructive drug that causes huge dopamine increases followed by crashes and is very damaging to dopaminergic neurons.