Dopamine vs. Procrastination

Chapter 6

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Quick Recap of What’s Inside

✔️ Motivation When You Can’t Find It

⚡️ My Top Routines for Healthy Dopamine Hits

✨ My Favorite Dopamine-Boosters

🔥 This Weeks Hot List

✔️ Motivation When You Can’t Find It

Finding motivation can be tough, especially when you’re endlessly scrolling through your screen. It’s tempting to fall into doom scrolling or impulse buys. But then I realize: those are just quick distractions, not real relief. 

Instead, I turn to routines that actually ground me and boost my mood.

Doom scrolling and impulse buys may feel rewarding in the moment because they deliver a quick hit of dopamine—the brain’s “reward chemical.” Dopamine gives us that fleeting sense of satisfaction, but when the source is something shallow or repetitive, the aftereffects can leave us anxious or drained.

Routines, on the other hand, are a healthier way to engage dopamine. Completing small tasks—like walking the dog, decluttering, or sitting in the sun—releases dopamine in a more sustainable way. Romanticizing routines (candles while writing, aromatherapy at bedtime) further enhances the process, turning mundane activities into satisfying rituals.

⚡️ My Top Routines for Healthy Dopamine Hits

Following through on tasks is hard for me. It feeds into self-doubt and imposter syndrome. But I’ve noticed a domino effect: when I’m in a routine, one good habit leads to another. Eating healthy feels easier when I’m working out, for example.

Dopamine isn’t just about pleasure—it’s also about anticipation. Planning a vacation or setting up a routine can create small bursts of dopamine as you look forward to something enjoyable. Even crossing items off a to-do list feels rewarding because it reinforces your brain’s connection between effort and reward. 

✨ My Favorite Dopamine-Boosters

  • Morning reading: Kindle in the sun, with 2–3 books ready so I don’t feel forced to stick to one.

  • Making Sexy Water: Each morning, I make 'sexy water' with my coffee—water jazzed up with supplements and flavors to ensure I start my day hydrated and healthy.

  • Red light therapy: Still working on pairing this with meditation—focus is a challenge!

  • Emails outside: Working on my phone in the sun feels oddly productive.

  • Sauna sessions: Always a mental reset.

  • Walks with extras: Bala weights, a podcast, sun hat, or a friend for company.

  • Pre-scheduled workouts: If I don’t book them early, I’ll definitely bail.

  • Writing sessions: A cozy setup with candles, coffee, and music gets me in the zone.

  • Bedtime rules: No mindless scrolling (still a work in progress). If I scroll, it’s purposeful—Pinterest or TikTok for ideas only. And don’t forget your red light glasses!

  • Tuck Your House In: Putting my house to sleep dramatically improves my morning. For example, dishes are done, blankets are folded, dog toys are put away. 

I’ve also fallen in love with my bedtime setup: aromatherapy in a diffuser, a weighted eye mask, mouth tape (yes, it helps!), red lights in the bedroom, and my Oura ring. Keeping my bedroom focused on rest—not snacks or distractions—has been a game-changer.

🔥 This Week’s Hot List

  • Back on ClassPass: Been super into it since I moved to Florida to discover different studios.

  • Reading This Month: 

    • "The Mountain Is You" by Brianna Wiest: Everything she writes!

    • "The Gifts of Imperfection" by Brené Brown 

    • "Adult Daughters of Narcissistic Mothers" by Stephanie M. Kriesberg: Therapy homework

    • "Good Morning, Monster" by Catherine Gildiner

  • Drops of Oregano Oil: Under the tongue before brushing my teeth for immunity support and gut health.

  • Christmas Cards: They will do the entire thing for you, even mail it! Plus they have a feature to send a link around to collect addresses for you via text! Guess it’s a good thing to start collecting addresses for future wedding invites ;)

  • Product Hunt: A platform where people discover, share, and discuss new products. Ideal for enthusiasts, entrepreneurs, and investors to find new apps, websites and tech creations.

Romanticize your life. Forget about grand gestures; it’s the little rituals that really set our day. Pick one from today’s list and weave it into your week. Share your journey with me—let’s connect on Instagram or TikTok.

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