Leave it to Cal Newport to show up in my algorithm and give terminology to part of the struggle I’ve faced for several years now: deep procrastination.

Deep procrastination is when you’re physically unable to work up the motivation to do work that needs to be done. Even with external pressures like deadlines, your body is unable to find the drive to do the thing.

This is different from depression because deep procrastinators were still able to feel joy in other areas of their lives, but not work.

He also mentions dopamine sickness, an effect from being constantly rewarded by quick hits of dopamine for an extended period of time.

If you are dopamine sick, you are unable to focus for long periods of time because your brain is literally wired for short term wins, not for deep, difficult thinking.

His solutions to both of these problems are infuriatingly simple: use an organizational system to handle doing these tasks, make hard tasks easier, use time boxing, remember your vision for your life and aim your work toward that.

In the video, Cal says, “we appreciate hard things when we know why we’re doing them.” It reminds of the episode of Bluey called “Ragdoll” where Bandit agrees to buy the kids ice cream only if they are able to physically put his body into the car to drive them to the ice cream place.

After a series of mighty struggles, Bluey is finally able to take a lick of an ice cream cone and is instantly greeted with a moment of euphoria, made possible only after all that hard work.

There are several pieces of content that I’ve consumed today which are all colliding into one potential blog post about how I’m deciding to be done with my crippling anxiety. Maybe after this video, I’ll pull out my laptop and start some deeper writing.

Value-driven responses are not as immediately appealing as finding a hyper-charged digital escape, but these latter escapes inevitably reveal themselves to be transient and the emotions they’re obscuring eventually return. If you can resist the allure of the easy digital palliative and instead take on the heavier burden of meaningful action, a more lasting inner peace can be achieved.

I’ve been finding more and more ways to become detached from my devices the past couple weeks¹, and believe it or not, it has been an unbelievable boon for my mental health.

Here is a short list of things I’ve done:

• Turned on grayscale. I wanna find a way to wire this up to my shortcut button on my iPhone 15 Pro, but (a) too much work and (b) see my next bullet point.
• Steeling my nerves to activate my Light Phone 2 that I got for Christmas. It’s a pretty big commitment to switch off the iOS ecosystem, but I’m getting close to trying it for a month or so.
• Deleted most apps off my home screen. Everything is a swipe away anyways, so why not just have a barren screen that messes up your negative muscle memory?
• Used a content blocker to block Reddit and LinkedIn. I can’t tell you what a relief it has been to not go down the politics rabbit hole this cycle so far, and that’s all because I blocked Reddit. LinkedIn is just as bad for me, and if I am going to keep building my network over there, I should try to be strategic about it and not mindlessly scroll it all day.

Tech is so, so cool, don’t get me wrong. But I, for one, am sick of being addicted to the allure of social media.

I’d rather spend my tech time building goofy websites and writing stuff.

Studies now show that dopamine primarily generates another feeling: desire. "Dopamine makes you want things," says neuroscientist Anne-Noël Samaha. A surge of dopamine in your brain makes you seek out something, she explains. Or continue doing what you're doing. It's all about motivation.

And it goes even further: Dopamine tells your brain to pay particular attention to whatever triggers the surge.

It's alerting you to something important, Samaha says. "So you should stay here, close to this thing, because there's something here for you to learn. That's what dopamine does."

And here's the surprising part: You might not even like the activity that triggers the dopamine surge. It might not be pleasurable. "That's relatively irrelevant to dopamine," Samaha says.

When I was a kid, dopamine was the "happiness molecule".

These findings (which position dopamine as a mechanism which forces you to pay attention to things) cause much of our lifestyles to make more sense.

You keep doom scrolling not because you like it. You do it because your brain keeps telling you "this is important stuff, you should pay attention."

It's not an excuse, to be certain... but as the 20th century laureate G.I. Joe said: "knowing is half the battle."

This all makes sense when you understand what your brain wants.

It doesn’t want nice cars or big homes.

It wants dopamine.

That’s it.

Your brain just wants dopamine.