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⛓️ How dopamine controls you

⛓️ How dopamine controls you

Ernest P
April 27, 2025

Dopamine fried my brain.

I used to wake up and immediately open Instagram. Just a quick scroll, I told myself.

But 3 hours later, I hadn’t done a single productive thing. No gym. No work. Just dopamine hits on a loop.

I felt foggy. Lazy. Dumb. I thought it was my fault. Like I had no self-discipline.

But I was wrong. It wasn’t a motivation problem. It was dopamine hijack.

And if you’re feeling scattered, unmotivated, or stuck in the scroll cycle… It’s probably happening to you too.

Let’s break it down, why dopamine is messing up your brain, and how to get it back.

🧠 What Dopamine Really Is

Dopamine = motivation, not pleasure.

It spikes in anticipation of reward, not when you get it.
That’s why scrolling feels addictive but empty.

You chase the next hit, not because it’s good, but because your brain thinks it might be.
(If you’ve been to a casino, you know what I mean)

Over time, this trains your brain to seek novelty, not value.

You stop craving depth, books, learning, hard focus, and start craving constant stimulation.

The reward system rewires…

Junk content = high dopamine
Real work = low dopamine.

You’re not lazy. You’re hijacked.

(Source: Sapolsky on dopamine & reward prediction)

📉 How It Destroys Focus

Every time you switch apps, scroll, or multitask, dopamine spikes 🚀

Each micro-hit fragments your attention and kills deep focus.

It takes 23 minutes to refocus after a distraction.
Now do the math after 40 TikToks.

Your prefrontal cortex (the thinking brain) literally gets weaker.

MRI scans show that heavy multitaskers have reduced grey matter in decision-making areas.

It’s not your willpower - your hardware is getting rewired.

📌 Fix it:

Use app timers to force breaks.
Go full monk mode: 2 hrs/day, no phone, no tabs, just 1 task.
Protect your mornings, dopamine is most sensitive after waking.

🔄 How to Reset Your Brain

You can rewire your reward system.
It’s called a dopamine detox, but not the TikTok version.

Real detox = replace high-dopamine trash with low-dopamine high-value activities.

Don’t do “no dopamine.” That’s dumb.

Dopamine = life fuel.

You just need to train it right.

What works:

7–14 days: no short-form content, no porn, no video games.
Replace with:
- 📚 Reading (slow = high effort = good)
- 🧘‍♂️ Walks, gym, sunlight
- 🛠️ Hard tasks → code, write, build

At first, it’ll feel weird…

You’ll want to reach for your phone or fall back into old habits.
But don’t let it happen.

Hide your phone, block distractions, do whatever it takes to push through.

Why it works:

Your brain stops expecting easy dopamine.
It relearns how to enjoy focus, challenge, and effort.

(Source)

Tools & Resources

💊 Mind Lab Pro - My favorite brain supplement. 11 nootropics in one capsule. 100% natural. No caffeine.

🎙️ Huberman Lab - Podcast by a neuroscientist. Talks about the brain a lot.

⚡ MCT Energy Oil - Fast-acting oil-based energy supplement. I add it to my coffee.

📖 The Talent Code - My latest read. It shows how anyone can build talent through focused practice, motivation, and good coaching by strengthening brain pathways.

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