Beware any dopamine hit that doesn’t require effort

If something gives you a hit of dopamine, and you didn’t have to work for it, then that’s a smell you should investigate.

The obvious examples aren’t worth listing but I’ll list them anyway:

• Scrolling TikTok or Instagram or Reddit or whatever
• Eating addictive food you didn’t cook
• Online shopping for stuff you don’t absolutely need
• Playing whatever the latest popular mindless game is

Everyone knows that stuff is dangerous. But the more interesting examples are the ones that are more unique. For me, it’s stuff like checking Slack every 30 seconds and clearing all the unreads, or fiddling with my todo list settings. That seemingly-productive-but-not-really stuff gives me a dopamine hit I didn’t work for.

Good dopamine hits should come after some effort: finishing a hard workout, writing something and sharing it, seeing the view at the summit of a hike, building pretty much anything.

What dopamine hits are you getting without putting in the work?

Also see:

• Low quality fun, high quality fun
• Consume a little less, create a little more
• Be a person who does fun things
• Joy in feeling tired