Your dopamine doesn’t need intensity — it needs direction.

In this powerful episode, Emily shows you how to build a daily ritual that supports your focus, motivation, and emotional balance. You’ll learn how structure regulates your reward system, why small wins matter more than big breakthroughs, and how consistency reprograms your dopamine for long-term success. And yes — she drops The Dopamine Reset Workbook, built as your step-by-step blueprint to put everything from Season 1 into action.

This is dopamine discipline made doable.

Sources & Notes (Episode 10)

• Harvard Medical School (2023): Structured routines and dopamine stability.

• Stanford Behavior Design Lab (2022): Cue + reward systems and motivation.

• Frontiers in Psychology (2020): Sustained dopamine from consistent habits.

• UC Berkeley Neuroscience (2021): Morning movement and dopamine activation.

• Neurobiology of Stress (2022): Effort-rest balance and baseline recovery.

• Schultz W., Neuron (2016): Dopamine and reward prediction.

• Harvard Health Publishing (2022): Tech rest and receptor sensitivity.

• Emmons R., UC Davis (2019): Gratitude and neurochemical reward.