Home 9 Uncategorized 9 Outsmart Procrastination: Your Brain’s Motivation Hack

Outsmart Procrastination: Your Brain’s Motivation Hack

Sep 1, 2023 | Uncategorized

Starting a project when you lack motivation can feel like a monumental hurdle. You may find yourself vacuuming the house, spending hours categorizing items in your refrigerator, or rearranging your furniture for the fifth time this month instead of working. As the day winds down, you pay the price for your initial avoidance as a wave of anxiety hits with the realization that the clock is ticking.

But what if there was a way you could bypass the avoidance phase and kickstart your motivation? Thankfully, neuroscience shows that a procrastination cure is possible, and it starts by hacking one of your oldest biological functions: your dopamine reward system. Here’s how to harness your dopamine reward system to ignite your motivation.

Dopamine is more than the “pleasure chemical”

It’s common to think of dopamine as the ‘pleasure chemical,’ but it’s much more than that. Dopamine is the fuel that spurred our ancient ancestors to hunt, gather, and procreate. In the short term, these activities meant a full belly and sexual gratification. In the long term, it ultimately aided in the survival of our species.

But first, you need to understand how the dopamine reward system works before you can hack it

The dopamine reward system has three fundamental parts:

  1. Desire. Let’s say you’re hungry and start craving a savory sub sandwich. Dopamine is released in anticipation of that first mouth-watering bite to trigger you to take action, like searching for the nearest sandwich shop.
  2. Motivation. The hunger and unresolved craving for a sandwich drive you to relieve the discomfort of living without that mouth-watering sub. Your dopamine levels drop below normal levels to motivate you to take the necessary action to secure your delectable sandwich and boost your dopamine levels.
  3. Reward or lack of reward. You’ve discovered an artisan sandwich shop and just finished an irresistible gourmet sub. Your brain gauges whether your initial desire for the sandwich matches the final reward of the culinary delight. If the outcome is better than expected, dopamine floods your brain, reinforcing the behavior. Less dopamine is released if it falls short of expectations, and your brain adjusts future expectations and behaviors accordingly.

Dopamine fluctuations: wave pool analogy

Now that you know the basic parts to the dopamine system, it’s time to add the second component- understanding how and why your dopamine levels fluctuate.

Your dopamine levels vary through three levels:

  1. Baseline, where your dopamine levels are normally
  2. Peak, elevated dopamine levels that can be stimulated by food, activities, or substances
  3. Trough, a drop below baseline dopamine levels

Think of it like a wave pool. For every peak, there’s a trough.

  • A trough is experienced as pain, craving, or longing for a thing or a specific state. Remember, lower dopamine levels act as motivation for action to relieve the pain, craving, or discomfort.
  • More giant, frequent waves of dopamine deplete the baseline (pool), affecting how you feel and act.
  • Smaller, less frequent waves help maintain a steady baseline.

Dopamine’s effects on your brain circuits play a significant role in your motivation, decision-making, and pursuit of life goals!

Short-term hack: leverage discomfort

When you feel unmotivated to complete an activity, it’s common to replace the task you need to do with another to give you a sense of accomplishment while avoiding what you need to do. For example, you may do the dishes instead of writing a paper. You still get the dopamine reward from the satisfaction of a clean home without tackling the project you need to do.

Instead, you can leverage discomfort to kickstart your motivation. By using a brief, uncomfortable experience, you can jumpstart your motivation and initiate the desire phase of the dopamine reward system. Here’s how it works:

1. Trigger discomfort:

Choose an activity that you find uncomfortable but manageable, such as taking a cold shower, doing a set of pushups, holding a plank, or practicing deep breathing exercises.

2. Set a time limit:

Decide on a specific duration for the uncomfortable activity. For instance, you might commit to taking a cold shower for 30 seconds or doing 10 pushups.

3. Link to a task:

Mentally associate the uncomfortable activity with the task you’ve been procrastinating on. The discomfort serves as a cue that initiates the desire to work on the task.

4. Take immediate action:

As soon as you complete the uncomfortable activity, immediately transition to working on the task you’ve been putting off. The discomfort-induced motivation can help you overcome the initial resistance to starting.

5. Ride the Momentum:

Once you’ve started working on the task, you’ll likely find it easier to continue than you initially thought. The discomfort-induced motivation can create a positive momentum that keeps you engaged and focused.

The underlying principle of this hack is that the discomfort activates your brain’s dopamine reward system, which can help break the cycle of procrastination. By using discomfort as a cue to trigger the desire phase, you’re more likely to overcome the initial resistance and get started on the task. As you make progress, the discomfort-induced motivation can transform into a sense of accomplishment and satisfaction, reinforcing your motivation to keep working.

Leveraging discomfort isn’t a long-term solution

This approach might not be appropriate for everyone, and those with certain medical conditions or sensitivities should exercise caution when trying activities that involve discomfort.

While this hack can be effective in certain situations, it’s not intended to be a long-term solution. Next month, we’ll talk about how you can develop a positive feedback loop where each step you take reinforces your motivation and keeps you on track!

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

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