Procrastination can stem from two types of individuals: those who thrive on the stress of deadlines and those who struggle with low dopamine levels, which affects their motivation.

To increase dopamine release, one can practice subjective rewards through thoughts, actions, or even certain drugs, but caution is needed with substances like cocaine and methamphetamine due to their addictive nature.

Dopamine release in response to recognizing achievements can counteract fatigue and enhance performance, allowing you to push through physical and mental challenges.

Procrastination can be overcome by doing something harder than the task you're avoiding, which helps to reset your motivation and focus.

Extending the positive phase of dopamine release while blunting the pain response can lead to greater happiness and motivation in pursuing long-term goals.

Dopamine dynamics can help individuals understand their motivations and guide them towards more fulfilling activities.

To effectively form habits, consider not just the execution of the habit but also the events that precede and follow it, creating a context for dopamine association, and visualize the entire sequence of steps involved, from preparation to completion, while positively anticipating the benefits that follow.

Investing dopamine through effortful activities, like exercise or reflection, is more beneficial than spending it on effortless distractions like scrolling through social media.

The dopamine system rewards you for achieving milestones and helps reinforce focused behaviors.