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Hey friend,

Recently, I shared about the process I went through to pull myself out of a mental funk, a low-grade depression that had lingered for a while.

Since then, I’ve received quite a few many heartfelt messages from people like you, sharing your own experiences, relating to mine, or just sending some encouragement.

It’s been affirming and a great reminder that we’re never alone in our struggles.

A few of you asked for more detail, specifically, what’s helped me most in “turning the ship around” with my own mental health.

That brings us to today’s Tuesday Deep Dive: Dopamine.

We know dopamine as the “feel-good hormone.”
And let’s be real…we love feeling good 😂

But through my own journey, I’ve learned something crucial:
Not all dopamine is created equal.

Some dopamine producing behaviors are destructive. Others are deeply productive.

Today, I want to break down the difference between the two, and give you a list of habits that will give you good dopamine... and a better life in the process.

Let’s dive in. 👇

🧠 Not All Dopamine Is Good Dopamine

There are tons of things that give us a feel-good dopamine hit.

Some are energizing and aligned with our goals.
Others… are like fast food for the brain.

Whenever I’ve found myself in a rut, I almost always catch myself chasing what I call Destructive Dopamine — quick fixes that feel good in the moment but leave me disappointed and pull me further away from the life I want.

In contrast...

When I feel great, energized, aligned, and proud of who I am — I always find myself engaged in Productive Dopamine behaviors.

Learning the difference between the two has been life-changing.

Productive dopamine behaviors fuel progress toward my goals, reinforce my values, and bring lasting energy. 

Destructive dopamine behaviors, on the other hand, feel good for a second — but often lead to wasted time, regret, and a growing disconnect from who I really want to be.

🕒 We Want Dopamine That Lasts

Here’s another thing I’ve learned:

Destructive dopamine hits are fleeting.
Productive dopamine hits last.

Take doom-scrolling social media: it entertains for a second…

But the moment you close the app, you're left with stress, regret, and disappointment.

But compare that to going for a walk, finishing a workout, or listening to a great podcast — the dopamine you get from those actions sticks with you.

It energizes you, uplifts your mood, and often carries into the rest of your day.

Once I started thinking about the quality and longevity of the dopamine from different actions, it became crystal clear which ones I wanted more of — and which I needed less of.

Personally, I want more of the actions that produce quality and long lasting dopamine, and that have a ripple effect of good impacts on my mental health, phyisical health, relationships, career, etc.

I want less of the actions that produce fleeting moments of indulgence and then leave me with feelings of guilt, shame, and disappointment — not to mention having a potentially negative ripple effect on other important priorities in my life.  

⚔️ How To Win the Dopamine War

Here’s the actionable part...

The only way to truly win the Dopamine War is this:

You must reduce or eliminate destructive dopamine behaviors, while also increasing productive dopamine behaviors.

Most people try to do one without the other:

• Some try to quit their destructive habits without replacing them — so they fall right back in.

• Others try to add in productive habits, but keep indulging in the destructive ones which often win out because they are easier.

To succeed, you want to take a simultaneous approach:
Less cheap + destructive dopamine. More high-quality + productive dopamine.  At the same time.  

Just like when you buy something for yourself, we have to remember that cheap and easy rarely ever translate to lasting quality.  

That’s the shift I’ve made over the past few months — and it’s been key to reviving my mental health.

Here’s how you can do the same…

🚫 Destructive Dopamine Habits (aka Cheap Dopamine)

These are some habits that offer quick hits with high cost and low return:

• Doom-scrolling social media

• Binge-watching Netflix

• Video games and mobile games

• Bingeing or obsessing over political drama

• Emotional + stress eating

• Alcohol, drugs, or smoking

• Impulse shopping

• Porn

• Gossiping or complaining

These are the ones you want to reduce or eliminate.

Yes, they give dopamine… but they steal time, confidence, clarity, and often leave you feeling worse, not better.

✅ Productive Dopamine Habits (aka Quality Dopamine)

Here are some feel-good habits that actually make life better:

• Walking (especially outside)
  Fat-burning, stress-relieving, and great for reflective thinking.

• Zone 2 cardio (running, biking, etc.)
  Boosts endurance, uses fat for energy, and increases dopamine naturally.  Zone 2 means you do them at an intensity that gets your heart pumping, but you're not so out of breath that you can't carry on a conversation.

• Strength training
  Improves your body, confidence, and mental state — all at once.

• Growth-centered media
  Audiobooks, uplifting podcasts, inspiring YouTube videos. These feel good + while fueling your heart and your mind.

• Cold exposure + sauna
  These "hormetic stressors" are uncomfortable but build resilience — and release tons of dopamine.  Not to mention a lot of other science backed health benefits.

• Meditation, affirmations, visualization
  Like getting a pep talk from your future self. They leave you feeling calm, confident, and grounded instead of stressed, guilty, or disappointed.

• Journaling
  Like therapy on paper. It clears the clutter, helps you orgnize your thoughts / goals / to do lists, and leaves you lighter.  

• Decluttering + organizing
  Cleaning up your space = cleaning up your mind. The process of decluttering and organizing is oddly satisfying in and of itself, and you get to enjoy the results long after.  

• Budgeting + investing
  Stress over finances is one of the most highly reported stressors in life.  Budgeting well and investing responsibly is both satisfying and confidence-boosting. Less stress, more peace of mind.

• Loving, being fully present with, and serving others
  Fills your cup in the most lasting way. Putting the phone down and creating deep connection = lasting dopamine, memories made, and true fulfillment.

• Problem solving instead of avoidance
  Tackling life head-on feels WAY better than hiding from it. Problems we avoid grow bigger and often multiply.  But the problems we face head on and solve diligently resolve into peace and confidence.

🧭 Bringing It All Together

Dopamine is a beautiful thing — if we pursue it through actions aligned with our goals, values, and who we want to be.

There’s no shortage of powerful, productive ways to feel good.

You just have to stop flooding your system with cheap, empty hits… So you can make room for the dopamine that actually makes life better.

This is a journey.

A real, human journey — filled with ups and downs, wins and resets.

And if you’ve slipped into some destructive habits lately, that’s okay.

You’re not broken. You’re not behind.

But maybe today is the day you draw your line in the sand.
Maybe today is the day you shift course.
Maybe today is the day you start winning the dopamine war.

You got this. 💪🏻

— Matt

When you're ready, here's how I can help:

If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help.   Apply for coaching here in the Healthy & Whole Mentorship Program.  

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.