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PART I
DOPAMINE AND THE ROLE IT PLAYS
Dopamine is a neurotransmitter which makes us anticipate rewards such as having sexual relationships or eating nourishing food. Dopamine gives us the desire to take action to earn the exciting reward that’s waiting for us. It is the force that makes us act.
Contrary to what many people believe, dopamine is not a pleasure chemical. Simply because an event triggers the release of dopamine doesn’t mean it is something we like or get pleasure from. In fact, when you pay close attention, you’ll notice that as soon as you obtain the expected reward, you’ll often feel empty and unfulfilled.
The truth is that no amount of stimulation will ever bring you the sense of fulfillment you’re seeking.
Under such a state of stimulation, any task that requires concentration becomes much harder to perform. As a result, you will procrastinate. You delay writing that book you’ve
always planned. You put off starting that new venture, or you’ll postpone that key project you’re in charge of.
PART II
THE PROBLEM
Previously, we’ve seen how dopamine plays an important role from an evolutionary standpoint. In this section, we’ll see why this neurotransmitter has been hijacked and what you can do to guard yourself against the dopamine “traps” we face in today’s society.
By continuously triggering the release of dopamine through different means—such as drug or alcohol consumption—addicts actually strengthen their tolerance to such stimulation. As a result, they need stronger and stronger stimulus to experience the same sensation of pleasure.
Your dopamine neurotransmitters are being hijacked
Dopamine and constant stimulation can impair your ability to think long term
Studies have shown that one of the best predictors of success is the ability to think long term. People who repeatedly focus on where they want to be in the future, make better decisions in the
present. They tend to eat healthier food, be more productive at work and save and inve...
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long-time perspective, “was the most important determinant of financial and personal success in life.” He defined “long-time” as the “ability to think several years into the future while making decisions in the present.”
By receiving constant feedback, whether through likes, comments, or immediate replies to our messages, we condition ourselves to expect fast results with everything we do.
No, watching motivational videos all day long won’t help you reach your goals. But, performing daily consistent actions, sustained over a long period of time will. Staying calm and focusing on the one task in front of you every day will.
The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.
Build the foundations for success
one brick at a time. Build them strong so that they won’t collapse at the first obstacle or setback.
Trick #1—My mind convinces me going back to work is easy. Trick #2—My mind tells me I can do it later. Trick #3—My mind makes me believe that excitement is similar to fulfillment. Trick #4—My mind tells me opportunities are limited.
Step #1. Identify your biggest distractions
Step #2. Add friction
Step #3 Start first thing in the morning
Using your action guide, create a simple daily routine to follow during your dopamine detox (and beyond).
Identify your biggest temptations and/or distractions and write them down on the sheet of paper.
Make unwanted behaviors harder to engage in by adding friction.
Make desired behaviors easier to engage in by re...
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Implement a simple morning routine to calm your mind and start your day with a l...
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Reflect on your life
Reflect on your goals.
Assess how you’re using your time.
Self-reflect.
Solve your problems
Identify your fears
DOING THE WORK (AND OVERCOMING PROCRASTINATION)
Action step
Schedule one major task to work on each morning
The key to productivity can be summarized in three words: Focus, Consistency, and Impact.
