Dopamine peaks are followed by a drop in baseline levels, so intermittent reward schedules are the most effective way to sustain long-term motivation.

“The real key is to not expect or chase high levels of dopamine release every time we engage in these activities. Intermittent reward schedules are the central schedule by which casinos keep you gambling.”

Individuals should avoid using their phones for 30 to 60 minutes after waking up to avoid a dopamine crash that leads to low motivation.

“fundamentally if you develop the discipline to have a 30 minute window before you go into the phone and we can talk through what the steps in there would include to resist it that's going to then set that discipline within your life”

The brain adapts to high dopamine levels from constant stimulation, leaving individuals in a deficit state that causes discontent and difficulty focusing on normal activities.

“So what happens is once you've flooded your system then when you so basically with continued consumption the brain is becoming conditioned to feel okay not even good okay when it has high levels of dopamine in the system.”