Thread by @LORWEN108

The most misunderstood dopamine problem is:

Chronic Procrastination.

It's why your immune system is in chaos and you stay anxious.

Here are 7 steps to break this habit (share with someone you love): 🧵

Step 1: Protect Your Sleep Architecture.

Every all-nighter depletes tomorrow's motivation.
Every sleep debt compounds procrastination.

"Getting sufficient sleep each night literally restores your dopamine reserves."

7-9 hours isn't optional—neurologists say it's a MUST.

Step 2: Practice Non-Sleep Deep Rest (NSDR)

This isn't meditation, it's yoga nidra-- something more powerful--a rotation of consciousness.

• Lie down
• Body scan
• Long exhales
• Let go without sleeping

10 minutes of yoga nidra can increase dopamine by up to 65%.

Step 3: Get Morning Sunlight Exposure.

5-10 minutes of morning sun (no sunglasses) triggers a dopamine cascade that lasts all day.

Cloudy day?
Go for 20 minutes.

Your retinal cells signal your brain to produce motivation molecules: ↓

Procrastination usually isn’t “low dopamine.”
It’s a Protection Pattern.

Overthinking? People-pleasing? Perfectionism?
Each one creates a different procrastination loop.

Find yours → (Protection Pattern Quiz) offers.lorwenharrisnagle.com/protection-pat…

Step 4: Eat Tyrosine-Rich Foods.

Tyrosine is dopamine's building block. Without it, your brain can't manufacture motivation.

• Parmesan cheese
• Lean meats
• Almonds
• Avocados

You can't build neurotransmitters from thin air.

Step 5: Walk outdoors (no devices).

Movement regulates dopamine + stabilizes mood.

• 5x/week minimum
• Cardio + resistance

Feel air on your face. Ground under your feet.

Barefoot on grass/sand if safe.

Step 6: Break the All-or-Nothing Cyclical Thinking.

Here's where philosophy meets neuroscience:

Procrastinators often think in extremes.
"If I can't do it perfectly, why start?"

But dopamine responds to progress, not perfection.

Small actions create upward spirals.

Step 7: A tiny act of “will” reclaims your inner life. (2 minutes)

When you avoid, the unconscious runs your whole day.

When you choose one small difficulty, you return to presence.

Do one thing that your pattern hates—briefly, cleanly—
and the spell breaks.

If this thread hit home, you don’t need more tips.

You need a container that rewires the pattern.

Enrollment opens for Alchemical ART (3 months) on Mar 23–Apr 5.
Community begins Mon Apr 6 (12pm ET).

25 seats.

Reply ALCHEMY and I’ll send the details.

And, please follow @Lorwen108 for more insights on the journey to a better you.

Repost this for someone stuck in their head. 🙏