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If you’re dreading a task at the end of a long week, there might be a way to convince your brain that it’s actually a reward.
The latest psychology hack making waves on social media is called “dopamine anchoring.”
This method involves linking a desirable thing, like music or snacks, with a less pleasant task or movement, so that “over time, your brain starts to desire the task itself,” explained Joshua Stein, M.D., a child and adolescent psychiatrist at PrairieCare in Minnesota.
From a neuroscience perspective, this strategy operates through the brain’s dopamine pathway.
Dopamine is a neurotransmitter in the brain that is linked to feelings of pleasure.
By consistently pairing something enjoyable with an activity, you could train your brain to associate pleasure with that behavior. (iStock)
“When we anticipate a reward, dopamine levels increase before we receive the reward,” which helps enhance motivation, Stein told Fox News Digital.
By continually connecting something enjoyable with an activity such as cleaning, writing, or even exercising, it is possible to condition the brain to release dopamine in advance, creating an association of pleasure with that behavior.
“There is strong scientific evidence supporting this, from both behavioral psychology and neuroscience,” said Stein, noting that pairing stimuli and rewards can impact behavior, and potentially assist with addiction.
This anchoring technique can also be beneficial for individuals with conditions like ADHD or depression, where the dopamine system may be out of balance or dysregulated.
“The more consistent the pattern, the stronger the association.”
Stein mentioned that some people may struggle with a condition called anhedonia, which can make it difficult to experience pleasure, begin a task, or maintain focus.
“By strategically linking pleasant stimuli to challenging tasks, individuals can essentially ‘prime’ the brain to better tolerate, or even enjoy, those activities,” explained the doctor.
“Overall, it’s about working with your brain chemistry, not against it.”
Debunking myths
One of the biggest misconceptions about dopamine is that it is solely a “pleasure chemical,” according to Stein.
“It would be more accurate to say that dopamine is the motivation or anticipation neurotransmitter,” he stated.
One risk of dopamine anchoring is becoming too dependent on it when completing tasks, an expert cautioned. (iStock)
Potential downsides
While dopamine anchoring can be a useful tool in certain situations, experts advise against relying on it as the sole treatment.
There are drawbacks to depending on this technique as a self-help strategy. “Like any other psychological tool, dopamine anchoring needs to be used mindfully,” cautioned Stein.
There is a risk that an individual could become reliant on external rewards to accomplish any task, which could diminish natural motivation over time.
“Like any other psychological tool, dopamine anchoring needs to be used mindfully.”
Individuals should also avoid using unhealthy or overly stimulating rewards as anchors, such as consuming sugary snacks after completing a goal or engaging in social media after finishing a task — behaviors that can lead to dysregulation, poor focus, or burnout, according to the expert.
Activities like journaling or listening to audio books are just a few examples of rewards to use when anchoring. (iStock)
Stein recommends anchoring with things that are energizing but not addictive, and incorporating breaks where motivation can naturally arise.
“Think of dopamine anchoring as a bridge, not a crutch,” he advised.
Stein also highlighted the misconception that individuals can endlessly boost dopamine. While short-term boosts are achievable, excessive artificial stimulation can diminish the natural response over time.
Examples of dopamine anchoring
“The best way to start practicing dopamine anchoring is to begin small,” Stein suggested.
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The expert provided the following examples for those interested in trying this technique.
- Pair a long drive with a favorite podcast or audio book
- Schedule a celebration with friends after completing a big project
- Enjoy a favorite healthy snack while working on a challenging task
- Bring a favorite coffee drink to a potentially difficult family visit
- Watch a football game while working out at the gym
The goal is to keep the rewards simple and non-addictive, so they don’t interfere with the task, the expert said. (iStock)
“With consistent practice, your brain will start associating that task with a sense of ease, and maybe even enjoyment,” Stein said.
The aim is to keep the rewards simple and non-addictive to prevent them from obstructing the task, according to the expert.
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“Sustainability is crucial overall,” Stein emphasized.
“You’re not trying to deceive your brain — rather, you’re training it. And like any other form of training, the more consistent the pattern, the stronger the association.”
