We’re surrounded by things designed to make us feel good right now: notifications, endless feeds, binge-watching, junk snacks. These give quick dopamine hits, what people call “cheap dopamine.” It’s not evil, just easy.
The problem is when those quick hits become our main source of reward. Our brain gets used to fast pleasure, and slower, deeper things; focus, growth, real connection, start to feel boring or hard. Not because they are, but because our baseline is off.
Dopamine isn’t just about pleasure. It’s what tells your brain, this matters, go do it. When we rely too much on instant gratification, motivation drops, procrastination rises, and everything meaningful feels like effort.
The fix isn’t quitting fun. It’s balance.
That means noticing your cheap dopamine habits, adding a little friction, and making room for richer rewards: finishing a task, learning something, moving your body, having a real conversation. Even small doses help.
And yes, learning to sit with a bit of boredom matters. Not forever. Just enough to reset your brain so normal life feels interesting again.
Think less fast food, more real meals. Our brains works better that way.