The importance of developing a clear goal for sustained motivation; getting dopamine going by denying yourself in pursuit your goal; how society has it backwards: glorifying attainment and minimizing the process; and gratitude as perhaps the ultimate way to smooth out the hills and valleys of dopamine release.

How to eliminate highs and lows in dopamine release.

How overemphasizing wins damages motivation.

How NOT doing something you want to do increases dopamine.

The importance of setting goals, of knowing why you are denying yourself (of knowing what you want) instead of simply being austere.

Whether feeling good is a reliable metric.

Joy expands the number of things that bring you pleasure, addiction is a continuous narrowing of the same.

Using gratitude as a way to smooth out dopamine release.

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