In this episode, I share a powerful mindset shift about dopamine that can transform how you approach burnout recovery and daily routines.

After returning from my epic two-week cross-country adventure (Hawaii → Pacific Northwest → New Orleans → Seattle), I found myself struggling to get back into healthy routines. My sleep, nutrition, hydration, and especially movement all went downhill—a common pattern for high achievers.

The game-changer? Discovering the concept of "cheap dopamine" versus "earned dopamine" and how this distinction can help you break free from dopamine addiction without giving up the rewards your brain needs.

Key Takeaways:

• Understanding Dopamine: It's not just about "good" or "bad" levels—there are actually two fundamentally different types of dopamine experiences
• Cheap Dopamine: Quick, easy hits that provide instant gratification but lead to crashes (social media scrolling, binge-watching, constant notifications). These are the "fast food" of happiness.
• Earned Dopamine: Slower-release, deeper satisfaction that delivers lasting rewards (movement, nature, creative pursuits, meaningful work). Think of it as the "Italian restaurant experience" of happiness—slower but infinitely more satisfying.
• The Dopamine Menu: A practical tool for intentionally choosing better sources of reward and pleasure.
• The Big Reframe: We don't need to beat dopamine addiction—we need to upgrade where we get dopamine from.

Resources Mentioned:

• Notion template for creating your own Dopamine Menu. If you want this, DM me on Instagram!
• Upcoming Podcast Summit (late July 2025) - Registration opening soon! Join the email list or community for early access.
• I'll also be hosting a Burnout-Proof Summit in September. Stay tuned!
• Last, but not least, I'm launching a new Systems Vault soon. If you want early access, join ⁠the email list

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