What should I do if I'm in a dopamine traugh

If you’re in a dopamine trough, don’t try to recreate the peak that came before it. Give your system time to recover, and use safe, effortful activities to help you get moving again.

1. Wait for recovery: Dopamine replenishment takes time and can take several days; the low-motivation state should pass if you allow enough time. 1
2. Choose effort tied to your goals: Rather than distracting yourself with easier, unrelated tasks, try a short bout of the activity you’ve been avoiding—such as exercising briefly—or another effortful activity. Keep it safe and non-injurious. 2 3
3. Consider safe discomfort: If goal-related effort isn’t enough to shift your state, a brief safe challenge such as cold exposure may help. Use a level of cold that is uncomfortable but safe; don’t do anything that risks physical or psychological harm. 4 5