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Low Dopamine & Motivation

Restore baseline dopamine, drive, and follow-through with evidence-based tools from named experts, covering training, sleep, and habit design.

Every claim below carries an evidence grade. What do these grades mean?

ADHD
Get ADHD under control
  1. 1Visual focus warm-up (30 to 60 sec soft gaze at a single point)
  2. 2Timed deep-work block (~25 to 90 min, single task, phone out of reach)
  3. 3Deliberate defocus break (5 to 10 min, let the mind go diffuse)
What to buy
NOW Foods Phosphatidyl Serine ~$20
Nordic Naturals EPA ~$40
Thorne Creatine ~$40
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LOW DOPAMINE
Get your motivation back
  1. 1Reward the effort, not just the outcome (Tell yourself the hard part is the point)
  2. 2Make rewards intermittent and variable (Don't celebrate every win the same way)
  3. 3Stop stacking stimulants on what you want to keep loving (No pre-workout/energy drinks/stimulants every single time)
What to buy
L-tyrosine ~$11
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Andrew Huberman
ADDICTION
Understanding the Pleasure-Pain Balance
  1. 1Learn the pleasure-pain balance (Educational, ongoing)
  2. 2Self-binding: put friction between yourself and the behavior (Ongoing; identify one concrete barrier you can add)
  3. 3Time-limited abstinence, as a concept to discuss with a clinician (Lembke describes a roughly 30-day clinical pause as one tool she uses with patients; discomfort is often greatest in the first 10 to 14 days and frequently begins improving by around day 21)
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Andrew Huberman portrait
Andrew Huberman
Neuroscientist & Professor · Stanford

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Andrew Huberman vs Anna Lembke

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Andrew Huberman portrait

Andrew Huberman

Neuroscientist & Professor
10 protocols · 8M
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