Hello friends of this great community, I previously talked to you about how social networks do not engage you, but what we need to understand here is that the more pleasure an activity gives you in a short time and with little effort, the more problematic it is, the more dependent you become, the more addicted, it is not like training, exercising helps you in every sense, and not with an activity that takes you nowhere. What you should do is look for activities that increase your dopamine gradually. If you have a healthy routine, for example, you will have that release little by little. You will start to feel better little by little and motivated day after day. Surely you must have felt that peace and calm after a productive day, so the criteria is as follows. Do you prefer to have 2 hours of extreme ecstasy and the rest of the day lying on the couch without motivation or do you prefer to have a whole day at a good and pleasant level?

I know that it is impossible to always stay perfect because life is about imbalance, but use the amount of dopamine you have in the things you want to enhance, so starting today I want you to start thinking like this: dopamine is a biological currency, it is a limited currency, every TikTok, every Reil, every game of video game, every cigarette you make, every infinite scroll is not free is paid for with that currency. So every time you are about to do a behavior that you know destroys you a little bit, remember, that action has a cost, it is your limited reserve, the bigger the up, the bigger the down, so ask yourself, is this price really worth paying now? That when you later ask yourself, “oh, why can't I concentrate or why can't I achieve my goals?” the answer is there, it's quite simple, it's not a lack of discipline, it's that you've already exhausted your currency and now that you really need motivation, the safe is completely empty.

Now that you understand how your reward system works, I want to give you three practical tools to take back control. The first of them is knowledge as a repertoire, you need to genuinely understand why a vice is bad, know that smoking kills is of no use, it already says that in the box, you need to visualize more deeply what the cigarette does inside, internally inside my body. The smoke with thousands of toxins passing through the throat, reaching the lung, the carbon monoxide in your blood, your pressure rising, when you have that vice, when you have any vice, the truth is, you need to thoroughly study the damage it does to you, whether you like it or not.

Tool number two is to learn to deal with boredom, I always say it and that is that boredom is the number one trigger, I propose a test. Set a timer for 10 minutes, sit in front of a wall and do nothing, no music, no cell phone, no meditation, just look at the wall, don't even look at the clock. Analyze if you get anxious, if you start moving your leg, if you start biting your nails, that will give you an idea of ​​your current capacity, your tolerance for a lack of stimulation and during the day try, every time you have nothing to do, simply do nothing or better yet, go study, go work, go make progress on that project that you know you are putting aside, anything is better than getting hooked on your cell phone, really, do it gradually and if you fail, get back on track faster. The mentality of everything, of nothing, of “ah, well I already failed, so I'm giving up everything”, is the worst that exists, it is worse than the relapse itself and please, do not consume two things at the same time, if you are going to watch YouTube, let it be to watch YouTube, if you are going to eat, eat, do not mix stimuli, this is very important, to be present, to listen to your body.

And third and last tool, change your environment, we are visual beings and our environment shapes our behavior, if you are addicted to your cell phone and you have it in your hand all day, you are going to fall, deactivate notifications, leave it in another room, uninstall applications for a while, only use it actively to respond or to search for something, not passively to kill time. And if you also want a new habit, put visual cues, leave the water bottle on the table, leave the book on the pillow, eliminate what harms you and bring closer what benefits you, and this also includes people, you are the average of everything around you, so surround yourself with people with good goals. If you commit to these three points, real knowledge, tolerance for boredom and an environment that works in your favor, I promise you that your life will take an incredible turn and it will not be magic and it will not be instantaneous, but it works. And today you have already taken the first step, which is to be here reading this and understanding what no one teaches us, how your motivation and your energy work. I am sure that, if you apply these tips truly and consistently, you will become an unstoppable person.