Break addiction on cheap dopamine and switch to endorphin based rewards

In a world filled with infinite scrolling, instant notifications, sugary snacks, and quick-hit entertainment, breaking bad habits has become harder than ever.
The real enemy?

Cheap dopamine that is instant but shallow pleasure that trains your brain to crave more while giving you less fulfillment over time. The problem arise when you get cheap dopamine without effort. This just provides you with instant rewards, zero effort and growth.

Whether your struggle is smoking, mindless phone scrolling, gaming, porn, junk food, or simply procrastination, the good news is we can redirect it from :

Urge > Interruption > Mircro wins > Momentum.

In order to benefit from the compound benefit of endorphin based rewards. It good to come up with a list of interruption quick start list. There we are able to convert simple consumption to more meaningful creation-based habbits.

I want to focus on mental, health, productive and creative session.

Mental

1. Declutter by trashing, delete apps or return something to original position
2. Take deep breaths for 5 times. (4 inhale, 2 hold, 6 exhale)
3. Write down 1 things that is cluttering your mind with bullet journal
4. Mediate 1 minutes without thoughts using phone's alarm
5. Mental recite importance phone numbers or passwords

Health

1. Pour a full glass of water and finish half
2. Do 10 squards, push up or jumping jack
3. Stand up and get out and sketch for 1 minutes
4. Sweep any area for 30 seconds
5. Brush teeth to reduce food urge or touch up on hygiene eg: face or body wipes

Productivity

1. Open any book and summary a single page / paragraphy
2. Open task list and write down next job to be done
3. Open stock watchlist and read one news on a company, revise P&L
4. Open blog and write one learning point today from content
5. Open email and send myself a weekly KPI for idea implimentation.

Creativity

1. Sketch a doodle or diagram for 30 seconds
2. Record a 10 second scenery for B-roll to use in future videos
3. Open my book writing and slove one question
4. Record a voice memo on an incident or story for 30 seconds
5. Pick a topic and develop mind mapping words around it

These 20 endorphin based quick start is the secret to life satifaction. As it produces happiness and lasting effects. It is based on actions, efforts and creations.

Cheap dopamine feed our urge and desire but endorphin is the real secret to happiness, satifaction and contentment. You can use mine with easy PDF reference or start creating your own today.