This week, I wanted to talk about a sneaky little trap most of us fall into, chasing quick wins and giving up when things get a bit... dull. We start strong. Whether it’s a new fitness routine, a side hustle, journaling, meditating, whatever it is, we dive in with energy. And then? We stop. The culprit? Dopamine.
Our brains are wired to chase rewards. And when they don’t come quickly, our motivation drops. That “new project” high fades, and suddenly we’re tempted to move on to the next thing that feels exciting.
But here’s the truth:
The most meaningful results come when you keep going after the buzz wears off. That’s where real progress lives.
So if you’ve been stuck in the loop of starting and quitting, don’t beat yourself up. Just know this might be your reminder to stick with it, especially when it gets boring. Because that’s often the moment when things really start to shift.
We live in a world of instant everything, fast food, same-day delivery, viral success stories at every scroll. So it’s no wonder we’ve come to expect quick results in every part of life. I know I did. In the early days of building my business, I wanted everything now. Growth, recognition, results. I’d start new projects full of energy, and when things got slow or repetitive, I’d convince myself it wasn’t working and move on to the next idea. It took me a while to realise what was really going on.
Dopamine was running the show. That buzz when something feels new and exciting? That’s what I was chasing. But once the novelty wore off, I’d start looking for another hit, another quick win. I used to beat myself up for it, thinking I lacked discipline or drive. But the truth is, I was just stuck in a loop, one we all fall into.
What changed everything for me was learning to love the process more than the outcome. The quiet, unglamorous work. The daily habits. The parts no one claps for.
Because that’s where progress really happens. And once I stopped needing every effort to bring instant results, everything started to shift, for good.
Everybody loves that new project energy, but what happens when the results don’t come fast enough?
Here’s what tends to go wrong:
We quit too early:
When the progress isn’t obvious we assume it’s not working so we abandon the plan before it has a chance to pay off.
We seek novelty over depth:
We jump from one thing to the next often mistaking constant motion for progress.
We burn out chasing highs:
Dopamine-fueled motivation is intense but short-lived and eventually the crash hits.
We never build real momentum:
Consistency compounds over time but if you keep resetting to zero then you never get to see it.
However, there is light at the end of the tunnel because once you understand the dopamine trap then you can learn to break free from it.
Want to build habits that actually stick and goals that actually get completed? Then here’s how:
1. Set Process-Based Goals
Focus on what you do and not just what you get or what the outcome is. Instead of “I want to lose 10kg,” try “I’ll walk 30 minutes every day.”
2. Celebrate Micro-Wins
Consistency is made of tiny victories and making sure that you track each little win helps to keep the motivation and dopamine stable.
3. Create a Reward System
Hack your brain by giving yourself small and healthy dopamine boosts, for example try crossing off a habit tracker or treating yourself after a week of consistency.
4. Detach From Constant Results
Growth isn’t always visible and just because you can’t see it doesn’t mean it’s not happening.
5. Build a Boredom Tolerance
Real success often looks boring because discipline isn’t exciting, it’s repeatable. And repetition is where the magic happens so make sure you set long term goals as well as the short term goals.
6. Limit Novelty Temptation
Try a 30-day “no new projects” rule to help you to finish what you started before becoming distracted. Prove to yourself you can stick with something and you will feel a huge amount of pride.
7. Track Consistency, Not Perfection
Miss a day? No problem. Don’t break the chain twice. Aim for “most days,” not “every day.”
8. Visualise Long-Term Wins
Remind yourself what you're working toward by painting a clear picture in your mind and revisiting it often.
9. Surround Yourself With Accountability
Tell someone your goal or even better why don’t you try completing it together. Shared goals = shared momentum.
10. Repeat Until It's Boring... Then Keep Going
That’s how transformation works.
Take a moment and reflect on these 3 key questions ;
💭 How often do you start new things but then stop when the buzz wears off?
💭 Are you confusing excitement with progress?
💭 What’s something you could achieve if you stayed consistent for just 90 days?
If your answers surprised you then this is good because it means you’re ready to shift gears and build the kind of momentum that actually changes your life.
The Anti-Dopamine Distraction Toolkit is your go-to system for rewiring your focus, boosting productivity, and regaining control over your habits. You don’t need more hustle. You need a better system.
Included in the bundle:
✅ Healthy Dopamine Reset Checklist
10 science-backed habits to help you reset your nervous system and feel grounded.
✅ The Weekly Dopamine Diet Day Guide
A simple weekly routine to reduce overstimulation and reconnect with real fulfilment.
✅ Digital Distraction Replacements
Swap unconscious scrolling for powerful, purposeful micro-actions.
✅ Weekly Wins Journal Template
Track your micro-victories and rewire your brain to recognise progress,Xeven on the tough days.
✅ Process-Based Goal Planner
Ditch outcome obsession. Focus on consistent behaviours that compound into lasting success.
Do The Work
by Steven Pressfield
This book is a sharp, no-nonsense guide for anyone who starts fast but loses steam. It dives into the exact challenge we’ve been talking about, how dopamine tricks us into chasing novelty and quitting when things get uncomfortable. Pressfield calls this invisible force “Resistance,” and his entire message is about pushing through it. Do the Work is a reminder that the boring part, the repetitive part, the part where no one’s watching, that’s where the real progress happens. If you’re serious about building consistency and breaking free from the quick-win cycle, this book will give you the straight-talking push you need.
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Quick wins are easy to chase but real success is slow-cooked. The people who achieve big things aren’t always the most talented, but they are the most consistent. You don’t need more excitement, you need more follow-through. Stay the course, because you’re closer than you think.
To your unstoppable success!
Writer, The Success Method
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