•2 min read
Loading post...
Intro
Over the past few months, I’ve been jotting down my own observations and readings about dopamine.
At first, I just wanted to understand motivation better — but the deeper I went, the more I realized how our brain’s reward system actually works.
Turns out, the small choices we make in daily life affect our dopamine levels far more than I imagined.
In this post, I’m sharing 4 situations that I’ve learned about — partly from science, partly from personal experience…
1️⃣ Engaging the Prefrontal Cortex to Override the Limbic System
Example: You open the fridge and see a piece of baklava. Instead of grabbing it, your prefrontal cortex steps in and you reach for a grapefruit.
The limbic system works fast and instinctively — “I want it now.” The prefrontal cortex, on the other hand, is slower and more rational — “What will happen afterwards?”
Both operate simultaneously, but which one wins depends on your current state (sleep, stress, hunger, emotions).
💡 Takeaway: Learning delayed gratification strengthens your self-control muscle over time.
Every small victory makes the next one easier.
2️⃣ Avoiding Back-to-Back Similar Rewards
Example: Eating ice cream and then cake right after.
Both could deliver a strong dopamine hit separately, but the second one feels weaker because your brain sees it as “more of the same.”
This is called hedonic adaptation.
Spacing rewards out allows you to enjoy them fully — otherwise you’re just wasting dopamine.
💡 Takeaway: Put a gap between similar pleasures. Let your brain reset before giving it another hit.
3️⃣ Combining Multiple Dopamine Sources
Example: Eating your favorite meal while watching your favorite show.
Both activities are rewarding on their own, but together they create a “super-reward.”
The problem?
Over time, the baseline for pleasure rises — food alone or TV alone won’t feel as satisfying anymore.
💡 Takeaway: Enjoy pleasures solo more often. Keep combinations for special occasions.
4️⃣ Defying Homeostasis with Constant Pleasure-Seeking
Homeostasis is the body’s way of keeping things balanced. The dopamine system works the same way.
If you constantly bombard yourself with pleasure (sweets, social media, binge-watching, shopping), your brain lowers receptor sensitivity to protect balance.
The result? You feel bored more easily and need stronger stimulation to feel the same joy.
💡 Takeaway: Balance high-stimulation activities with low-stimulation ones. Create a rhythm: stimulation → rest → stimulation → rest.
📝 My Dopamine Management Notes
- Pause before acting on urges — Ask, “If I skip this now, what will I lose or gain?”
- Space out similar pleasures — Avoid two of the same category back-to-back.
- Limit reward combos — Let activities stand on their own.
- Build recovery time — Follow big highs with quiet lows.