In this episode, Dr. Nina Patrick breaks down the science of “cheap” vs “expensive” dopamine, and why the way you start your morning literally rewires your brain.
If you wake up scrolling, snoozing, or stressing, you’re training your brain to crave instant rewards all day.
But if you start your morning with sunlight, movement, and stillness, you’re building resilience, focus, and long-term motivation.
Learn how to:
✨ Stop flooding your brain with cheap dopamine
🌞 Build a morning routine that boosts your natural motivation
💪 Rewire your brain for focus and fulfillment
It’s not magic. It’s neuroscience.
Recommended Timestamps:
00:00 Introduction to Dopamine Budgeting
02:06 Morning Routines and Dopamine
05:48 Identifying Cheap Dopamine Sources
07:52 Breaking Bad Morning Habits
11:45 Rebalancing with Expensive Dopamine
13:46 Book of the Week
14:55 Check This Out
Links:
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www.ninasnotes.xyz
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Nina’s Notes #122: Brain Hacks for Habit Change: https://www.ninasnotes.xyz/p/122-brain-hacks-for-habit-change
Nina’s LinkedIn: https://www.linkedin.com/in/ninapatrick/
