What is dopamine anchoring? How viral psychology hack can help you stay motivated
Dreading a task at the end of a long week? There may be a way to trick your brain into seeing that chore as a reward.
'Dopamine anchoring' is the latest psychology hack making the rounds on social media.
The technique involves associating a desirable thing – like music or snacks – with a less pleasant task or movement, so that 'over time, your brain begins to crave the task itself,' according to Joshua Stein, M.D., a child and adolescent psychiatrist at PrairieCare in Minnesota.
From a neuroscience perspective, the strategy works through the brain's dopamine pathway.
Advertisement
Dopamine is a neurotransmitter in the brain associated with feelings of pleasure.
'When we expect a reward, dopamine levels rise before we get the reward' — which helps boost motivation, Stein told Fox News Digital.
By repeatedly pairing something enjoyable with an activity like cleaning, writing, or even exercising, it's possible to train the brain to release dopamine in advance, which associates pleasure with that behavior.
'There is strong scientific support for this, from both behavioral psychology and neuroscience,' said Stein, noting that pairing stimuli and rewards can influence behavior, even potentially helping with addiction.
Advertisement
4 Dreading a task at the end of a long week? There may be a way to trick your brain into seeing that chore as a reward.
Studio Romantic – stock.adobe.com
This anchoring technique can also be helpful for those who have conditions like ADHD or depression, in which the dopamine system can become out of whack or dysregulated.
Stein noted that some people may struggle with a condition called anhedonia, which means they have issues with experiencing pleasure, starting a task, or keeping their attention focused.
'By strategically anchoring pleasant stimuli to challenging tasks, individuals can essentially 'prime' the brain' to better tolerate, or even enjoy, those activities, according to the doctor.
Advertisement
'Overall, it's about working with your brain chemistry, not against it.'
4 'Dopamine anchoring' is the latest psychology hack making the rounds on social media.
GoodIdeas – stock.adobe.com
Debunking myths
One of the biggest myths surrounding dopamine is that it's just a 'pleasure chemical,' according to Stein.
'It would be more accurate to say that dopamine is the motivation or anticipation neurotransmitter,' he said.
Potential downsides
While dopamine anchoring can be a helpful tool in some cases, experts say it should not be relied upon as the sole treatment.
4 Listening to an audiobook or podcast on a long drive is an example of dopamine anchoring.
Pixel-Shot – stock.adobe.com
There can be downsides to relying on the technique as a self-help strategy. 'Like any other psychological tool, dopamine anchoring needs to be used mindfully,' Stein cautioned.
There is the risk that someone could come to rely on external rewards to do anything at all, which could undermine natural motivation over time.
Advertisement
People should also avoid using unhealthy or overly stimulating rewards as anchors, like eating sugary snacks after reaching a goal or using social media after finishing an assignment — behaviors that can lead to dysregulation, poor focus, or burnout, the expert said.
Stein suggests anchoring with things that are energizing but not addictive, and building in breaks where motivation can arise more naturally.
'Think of dopamine anchoring as a bridge, not a crutch,' he advised.
Advertisement
Stein also pointed out the misconception that people can endlessly boost dopamine. While short-term boosts are possible, too much artificial stimulation can dull the natural response over time.
Examples of dopamine anchoring
'The best way to begin practicing dopamine anchoring is to start small,' Stein said.
The expert offered the examples below for those looking to try this technique.
Pair a long drive with a favorite podcast or audiobook
Schedule a celebration with friends after completing a big project
Enjoy a favorite healthy snack while working on a challenging task
Bring along a favorite coffee drink to a potentially difficult family visit
Watch a football game while working out at the gym
Advertisement
'If you do this consistently, over time your brain will begin to associate that task with a sense of ease, and maybe even enjoyment,' Stein said.
4 One of the biggest myths surrounding dopamine is that it's just a 'pleasure chemical,' according to Stein.
JEGAS RA – stock.adobe.com
The goal is to keep the rewards simple and non-addictive so they don't get in the way of the task, according to the expert.
Advertisement
'Overall, sustainability is key,' Stein said.
'You're not trying to trick your brain — rather, you're training it. And like any other form of training, the more consistent the pattern, the stronger the association.'
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
2 hours ago
- Yahoo
How financial advisors with ADHD manage symptoms — and thrive
When Aubrey Williams, a financial advisor at Open Path Financial in Goleta, California, watched his kids fill out an ADHD diagnostic questionnaire, he realized nearly all of the symptoms applied to him. It was a moment of revelation — one that would ultimately change the course of his business. For financial advisors, recognizing ADHD symptoms and learning how to manage them can have a profound impact on daily work and long-term success. ADHD is far from uncommon in adults. According to the Centers for Disease Control and Prevention, nearly 15.5 million American adults were living with ADHD in 2023. While there is no data on the number of financial advisors who have ADHD, the Financial Planning Association launched the Neurodivergent Planner Knowledge Circle in October 2021 to offer support and community. "ADHD is something that if you don't confront it, it can really wreck your life," said Otto Rivera, an investment manager at Bedford, Massachusetts-based White Lighthouse Investment Management and host of the FPA knowledge circle. "It can always make you feel like you're behind everyone, even though you're talented." READ MORE: For clients with disabilities, proper communication is key There are three types of ADHD, according to the CDC: predominantly inattentive (difficulties focusing), hyperactive-impulsive (excessive physical movement and impulsive behavior), and combination (symptoms of both inattentive and hyperactive-impulsive ADHD). "When you get diagnosed, you have this awareness now," Rivera said. "It does empower you to start making decisions, work with it and be happier." ADHD challenges for financial advisors The symptoms of ADHD vary from person to person. Rivera, who was diagnosed in 2021, said he often experiences inattentiveness and difficulty initiating certain tasks that he finds challenging. It can also be hard for him to pick up on details, especially when clients are verbally communicating a great deal of information. "Distraction is always there, now more than ever with our phones and all our notifications and email coming in and getting direct messages from colleagues," he said. "All those things do contribute and can actually worsen the challenges." Williams said that for those with inattentive-type ADHD, the struggles are often internal. Individuals might experience fatigue, anxiety or difficulties in establishing relationships. "Sometimes there's so much going on inside that it's hard to relate to another person," he said. READ MORE: 'The threat is existential,' but these leaders are staying the course on DEI Williams added that it can also be challenging for him to adapt to an environment that lacks structure or routine, leading to procrastination and anxiety over meeting deadlines at the last minute. Even starting simple tasks can be hard, whether due to low motivation, lack of planning or other factors. "It can be a little overwhelming," Williams said. "For neurotypical people, they sort of build their own internal scaffolding to emulate that, but [for individuals with ADHD], it could be very intense and draining." How to manage ADHD symptoms For financial advisors with ADHD, it's also about managing their energy, Rivera said. What works for him, Rivera said, is working on more complicated tasks in the morning after taking his medication, and then leaving easier tasks for the afternoon when his energy is lower. Williams recommended that for more sophisticated long-term tasks, financial advisors with ADHD plan ahead and break it down into smaller parts that can be gradually completed. He recalled situations in which a big project would be on the horizon, not due anytime soon. "I spent [those times] sort of in agony, not able to start, but wanting to," he said. "I had to adapt my way to neurotypical people." For those who are trying to motivate themselves, Williams suggested they try "body doubling," in which they work alongside someone on Zoom or in a coffee shop to stay in a productive environment. Another strategy he uses to keep himself on track with work is to hold a daily debrief of his planned tasks with someone in the morning. Similarly, Rivera recommended using calendar apps to set task reminders and reviewing next day's plan the night before. READ MORE: An ABLE primer: How advisors can use 529A plans for clients with disabilities When talking to clients who are sharing a lot of information, Rivera said he stays focused by taking notes and keeping eye contact. He added that AI notetakers are helpful to ensure detailed documentation. And having an item on hand to fidget with, such as a clickable pen, can also help improve focus. "That will just create physical placebo for me to create some tension on my body and then keep me in the loop," Rivera said. To avoid feeling overwhelmed with information over the course of a conversation, Williams suggested financial advisors ask the most important questions early in order to absorb the essential details. For Williams, having a comfortable and organized space is extremely important to helping him stay focused for work. His preference is for a clear desk, with his phone kept out of reach to avoid distractions. He also likes to listen to a consistent playlist to establish a steady work rhythm. Physical exertion can also help with the management of symptoms. Rivera recommended incorporating a simple daily cardio workout, which he has found to be life-changing. "It gets you in a really good mood," he said. "It helps you get a lot of clarity, and it helps with your focus." Don't be afraid to let clients know you have ADHD Rivera said he's comfortable sharing his neurodivergence when his clients ask about it. He has yet to encounter a client who thought differently about him after learning of his condition. "Our general population is much more aware of ADHD and other neurodivergent challenges that folks have out there," he said. "It's a more empathetic world out there than it used to be some years ago." Williams added that although all of his clients are accepting, when he initially considered sharing his diagnosis, it seemed like a risk to be "putting myself out there." However, he noticed that other neurodivergent financial advisors were comfortable being vulnerable with clients. That gave him the confidence to be open with his clients. Then he took it a step further. Now, he's turned his expertise in neurodivergence to his advantage. READ MORE: How advisors can use ABLE accounts for disabled clients Williams is now branding himself as a financial advisor with ADHD. He frequently shares personal stories about himself with clients, including the story of how he paid off his debt after learning how to manage his ADHD symptoms. "It sort of sets the tone that I am a person of compassion and understanding," Williams said. "I'm not someone who does everything [perfectly] and knows the right answer to everything, [but] I do my best to educate myself and learn." Solve the daily Crossword
Fox News
5 hours ago
- Fox News
EXCLUSIVE: Leading cause of bankruptcy being addressed by new ‘Make America Healthy Again' tool
FIRST ON FOX: Parental rights group American Parents Coalition is launching a new healthcare transparency tool for families they say will contribute to the Trump administration's "Make America Healthy Again" goals and target America's leading cause of bankruptcy. American Parents Coalition, which has previously made headlines for its advocacy on behalf of parents regarding gender identity issues, is now targeting medical debt by launching "The Lookout." The Lookout is a notification system texted directly to parents that helps them stay informed and offers guidance on how to advocate for themselves on behalf of healthcare price transparency to their members of Congress and the Centers for Medicare & Medicaid Services. A statement by the group shared with Fox News Digital explained the medical industry's lack of transparency about healthcare costs and significant variability in pricing has forced many American parents into the "unthinkable position of choosing between healthcare and other necessities." The group pointed to data gathered by KFF News that indicated over 100 million Americans – 41 percent of U.S. adults – hold medical debt they cannot pay. "Hidden costs and price variability exacerbate the issue, creating financial uncertainty and posing a significant barrier to medical care," the group said in the statement. American Parents Coalition praised recent actions by the Trump administration to increase medical price transparency, including a new Make America Healthy Again rule by the Centers for Medicare & Medicaid Services and an executive order signed in February. The order directed the Departments of the Treasury, Labor, and Health and Human Services to implement policies to "ensure hospitals and insurers disclose actual prices, not estimates, and take action to make prices comparable across hospitals and insurers, including prescription drug prices." The White House's fact sheet on the order claimed that healthcare costs could be lowered by an average of 27 percent on 500 common services by better shopping for care. The group also praised the bipartisan "Patients Deserve Price Tags Act," introduced by Senators Roger Marshall, R-Kan., and John Hickenlooper, D-Colo. According to the American Parents Coalition, their new tool will help parents navigate the changing landscape to best save on healthcare costs. "Americans can't get or stay healthy if they shy away from medical care due to price uncertainty," American Parents Coalition Executive Director Alleigh Marré told Fox News Digital. "A parent should be in the driver's seat of their child's health and safety," said Marré. "Expecting parents to make health decisions for their families with no information on costs can lead to unexpected medical expenses making it harder to plan for, recover from, and avoid financial strain," she said, adding, "No parent should ever feel like they must choose between medical care over necessities like food or clothing simply because they don't know what to expect."
Fox News
5 hours ago
- Fox News
Grandmother's response to mom 'giving in' to toddler at dinner sparks heated debate
A woman's in-laws criticized her for "giving in" to her toddler to avoid a meltdown at a restaurant – and internet readers are divided over the family drama. The mother took to a popular Reddit channel last week to seek input on whether she made the wrong move during the dinner with her young daughter, her husband, his parents and his sister. "My 3-year-old was getting cranky, and I could already feel a meltdown brewing," the mom wrote. "I tried crayons, snacks, everything. Nothing worked." Finally, she gave the girl an iPad to watch cartoons on a low volume. "She immediately calmed down and started eating," the mom said, adding that it "felt like a win." But her husband's family disagreed. The woman said her mother-in-law passive-aggressively remarked, "Kids these days don't know how to behave at the table anymore." The woman's sister-in-law said, "Back in our day, we didn't need screens to sit still." After dinner, the woman's husband said she could have "at least tried harder before giving in to screens." The post garnered nearly 2,000 comments, with many Redditors slamming the mom for resorting to the device. "Your mother-in-law was right," one person said. "You should not give kids screen time when at a family meal," another person commented. "They need to learn to sit and chill … This is promoting bad habits." Someone else wrote, "The dopamine hit and dependence on screen time isn't ideal for developing brains." Michael G. Wetter, a pediatric psychologist from Los Angeles, said that screen time won't derail a child's development – but it shouldn't become the default. "If screens are used routinely to pacify or distract, toddlers may come to rely on external stimulation instead of building internal coping mechanisms," Wetter told Fox News Digital. "This can contribute to difficulties with attention, frustration tolerance and emotional regulation as they get older." The American Academy of Pediatrics urges zero screen time – except for video chatting – for children under age 2 and no more than an hour a day of high-quality, educational programming for kids 2 to 5 years old, Wetter noted. Some internet users suggested taking the child for a walk and having books or toys on hand. "If the child acts up, you remove the child from the restaurant," one of them said. "That's called parenting." Wetter recommended keeping a "calm kit" with small toys and books. "Toddlers are naturally distractible," he said. "Use that to your advantage." He also said he prefers "connection over correction." "Physical closeness, a calm tone or a silly game can shift the emotional climate," he said. Many people drew the line at cartoons playing on a screen in a restaurant. "No one wants to hear a kids' show while they're eating," one person wrote. But others did not blame the mother alone, instead criticizing the husband and even the child's aunt and grandparents for not stepping in. "Why wasn't your husband dealing with the impending meltdown, since he has so much to say about the matter?" someone asked. They "shouldn't be judging you. They should be supporting you." "Your husband, as well as the other adults at the table to a lesser extent, are [wrong] for not jumping in and trying to engage with your daughter," another Redditor said. "Your parents-in-law shouldn't be judging you. They should be supporting you," one offered. "You shouldn't have given [the girl] the iPad, and they should have kept their snark to themselves," another commenter said. "Shaming a parent, especially publicly or in moments of stress, can be deeply damaging," Wetter warned, adding that it can cause anxiety, depression and burnout. Fox News Digital reached out to the original poster for comment.
