00:00Three tips that we can do today to maintain a healthier reward balance in our dopamine
00:06overloaded world. Number one, abstain. Take a break from our digital drug of choice for long
00:12enough to reset reward pathways so that we can take joy in other modest rewards. Number two,
00:20don't rely on willpower alone. In order to maintain those gains of dopamine rebalance,
00:26we need to press the pause button between desire and consumption. Get your phone out of the
00:32bedroom. Put it on grayscale. Delete apps that you don't want to be using too much of. Don't use
00:38your phone all day long in little increments. Consolidate your use for the end of the day.
00:43And then finally, lean into pain. Do things that are hard. Our brains were wired for friction.
00:49We're healthier and happier when we pay for our dopamine up front by doing the hard thing
00:56to get the small reward.
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