178 - How to Beat Dopamine Addiction

In this episode, I share a powerful mindset shift about dopamine that can transform how you approach burnout recovery and daily routines.After returning from my epic two-week cross-country adventure (Hawaii → Pacific Northwest → New Orleans → Seattle), I found myself struggling to get back into healthy routines. My sleep, nutrition, hydration, and especially movement all went downhill—a common pattern for high achievers.The game-changer? Discovering the concept of "cheap dopamine" versus "earned dopamine" and how this distinction can help you break free from dopamine addiction without giving up the rewards your brain needs.Key Takeaways:Understanding Dopamine: It's not just about "good" or "bad" levels—there are actually two fundamentally different types of dopamine experiencesCheap Dopamine: Quick, easy hits that provide instant gratification but lead to crashes (social media scrolling, binge-watching, constant notifications). These are the "fast food" of happiness.Earned Dopamine: Slower-release, deeper satisfaction that delivers lasting rewards (movement, nature, creative pursuits, meaningful work). Think of it as the "Italian restaurant experience" of happiness—slower but infinitely more satisfying.The Dopamine Menu: A practical tool for intentionally choosing better sources of reward and pleasure.The Big Reframe: We don't need to beat dopamine addiction—we need to upgrade where we get dopamine from.Resources Mentioned:Notion template for creating your own Dopamine Menu. If you want this, DM me on Instagram! Upcoming Podcast Summit (late July 2025) - Registration opening soon! Join the email list or community for early access.I'll also be hosting a Burnout-Proof Summit in September. Stay tuned!Last, but not least, I'm launching a new Systems Vault soon. If you want early access, join ⁠the email listConnect with Ellyn!On Instagram | On LinkedIn | In the Community