Effective Dopamine Management

Sometimes we don't do the things we know we enjoy. In June, I moved to a new house by a lake, with a bike path that goes straight to my kids' daycare in 10 minutes. I planned to drop them off daily on the bike and create cherished memories! After three months of great weather, guess how often I did this? Probably twice!

Why did this happen? Is something wrong with me? Nope (or at least I hope not). It happens many of us. We often prioritize necessary tasks and neglect enjoyable ones. To fill the gap, we turn to other enjoyable but easier activities, like scrolling through TikTok or other social media.

What’s the difference between a 20-minute bike ride and 20 minutes on TikTok? Studies show they release different types of dopamine. Dopamine is a natural brain chemical linked to pleasure. Addictive activities (TikTok) provide quick but shallow dopamine boosts, often leading to compulsive behavior. Relationship-building or physical activities (bike rides with my kids) offer deeper and lasting dopamine boosts, contributing to overall happiness and well-being.

Proposal: Create a "Dopamenu" for balanced Dopamine boosts in a week. This article dives deeper, but here’s a brief explanation (with my own examples):

1. Starters: Find motivation to begin a challenging task.

   • My Approach: I keep these the same daily (e.g. 8am Wordle, 3pm coffee)

2. Mains: Activities for lasting satisfaction.

   • My Approach: I spread these over a week, avoiding cramming them into a day. I also prioritize “covering two at once” (e.g. Physical activity with my kids, Podcast listening while strength training, lunch with my wife plus a post-meal walk)

3. Sides: Make a boring task more enjoyable.

   • My Approach: I keep these consistent to cue my brain to get into Focus Mode (e.g. jazz music, weekly planning at a pleasant location)

4. Dessert: Instant, stereotypical dopamine rushes.

   • My Approach: Treat these like cheesecake - don’t get too stuffed and savor the moment! (e.g. TikTok scrolling, ordering Chipotle)

5. Specials: Activities you need to find time for, and that feel the closest to “happiness”.

   • My Approach: Reflect on these; they bring lasting joy (e.g. I recently set a goal to visit a new place and attend a concert, every quarter: Next up are the Grand Canyon + Sedona in November and Alejandro Sanz next week)

Remember: Savor Desserts, plan weekly Mains and look for synergies (e.g. physical activity with a loved one), utilize Starters and Sides for habit formation, and prioritize and make time for your Specials.

Reply to this email with your own “Dopamenu” (template here and detailed example below) and share it with friends!

Have a pleasurable week,

Jorge Luis Pando

PS: It has been 7 straight weeks of dropping off my kids at (now school) and daycare on my Rad Wagon Bike. It's getting a bit colder, but it is totally worth it!