Quench Thirst for Change: Dopamine Small Goals Hack | Thirsty Thursday
Discover the science-backed habit that Dr. Andrew Huberman says actually creates lasting motivation. Learn how small goals trigger dopamine and transform your daily productivity.
Quench Your Thirst for Change with the One Habit That Actually Works!
You've been lied to about success.
We've all been sold the same dream—chase the big win, hustle until you drop, and one day you'll finally feel fulfilled. The promotion. The six-figure income. The perfect body. The viral moment.
But here's what nobody tells you: that high is fleeting, and the crash is absolutely brutal.
I know because I lived it. For years, I chased achievement after achievement, substance after substance, looking for that feeling of being on top of the world. And every single time, I ended up right back where I started—empty, exhausted, and desperately thirsty for something more.
Then I discovered something that changed everything. Not a new productivity app. Not another morning routine from some billionaire CEO. Something so stupidly simple that I almost dismissed it entirely.
The small, daily task.
The Addiction Nobody Warns You About
Here's my confession: Yes, I used to drink too much. Yes, in the past, I experimented with other substances. I was constantly searching for that next hit of dopamine, that feeling of euphoria, the grand slam, the game winning touchdown, first place in a race! You know.
Today? I get high off completing stupid little daily tasks.
I know how ridiculous that sounds. But it's totally amazing what happens when you find something to celebrate that keeps you elevated all day long. It's absolutely krazy!
I get more done before most people wake up now. And here's the wildest part—I actually want to get up in the morning. It's automatic. I actually want to do this stuff because it makes me feel on top of the world. ( It definately helps that my work is positive and transformational! )
The click of the pen checking off a box. The save button on a draft. The rush from finding a simple shortcut. These tiny moments have become my new addiction—and unlike my old ones, this one actually builds something lasting. I challenge you to simply... try it. What if it works?
The Science Behind Your Motivation Crisis
"The process of pursuing a goal is what releases dopamine, not the achievement of the goal itself. This is crucial to understand if you want to stay motivated."—Dr. Andrew Huberman
Watch Dr. Andrew Huberman explain the fascinating neuroscience behind why small goals create sustainable motivation—and how you can use this dopamine system to transform your productivity.
When you set and complete small goals, your brain releases dopamine not just when you finish, but throughout the entire process!!
Dr. Andrew Huberman, neuroscientist and host of the acclaimed Huberman Lab podcast, has revolutionized how we understand motivation and goal-setting. His research reveals something that completely flips conventional wisdom on its head.
It's not the achievement that drives us—it's the pursuit.
When you set and complete small goals, your brain releases dopamine not just when you finish, but throughout the entire process. This creates what Huberman calls a "dopamine schedule" that keeps you engaged, focused, and genuinely motivated.
Create a steady IV-drip of motivation that never runs dry!
Think about it: When you finally achieve that massive goal you've been chasing for years, there's a brief spike of pleasure followed by... what? Often emptiness. The "now what?" feeling. Sometimes even depression.
But when you structure your day around completing small, meaningful tasks? You're essentially creating a steady IV-drip of motivation that never runs dry.
This isn't just theory. Dr Joe Dispenza recently highlighted a collaboration with the University of California San Diego (UC San Diego,) which suggests our thoughts can influence our physical health in the release of healing chemicals. We have far more control over our internal pharmacy than we ever imagined. Time to Wake Up!
Why Little Goals Are So Ridiculously Effective
Dr. Huberman's research points to several key reasons why small goals hack our motivation system:
1. Dopamine Rewards the Pursuit, Not Just the Prize
Your brain doesn't wait until you cross the finish line to reward you. Every small milestone along the way triggers a dopamine release. Small goals mean more frequent rewards, which means sustained motivation.
2. Achievability Creates Momentum
When a goal feels attainable, you're more likely to start. And starting is where most people fail. Small goals remove the psychological barrier to entry.
3. Completion Builds Identity
Every time you complete a task—no matter how small—you reinforce the belief that you're someone who finishes what they start. This compounds over time into an unstoppable identity shift.
4.The Compound Effect Is Real
Small daily improvements of just 1% add up to massive transformation over time. This isn't motivational fluff—it's mathematics.
How to Actually Apply This (Without Overcomplicating It)
Here's where most productivity advice fails: it's too complicated to actually implement. So let's keep this dead simple.
Step 1: Shrink Your Goals Until They're Almost Embarrassing
Don't commit to writing a book. Commit to writing one sentence. Don't promise yourself an hour at the gym. Promise yourself you'll put on your workout shoes. The goal should be so small that not doing it feels ridiculous.
Step 2: Create Physical Evidence of Completion
There's neurological magic in the physical act of checking a box, crossing out a line, or pressing a button. Use paper checklists, habit tracking apps, or even a simple whiteboard. Your brain needs to see the completion.
Step 3: Celebrate Immediately
This is where most people drop the ball. When you complete a task, take a moment to acknowledge it. A fist pump. A "yes!" A moment of genuine satisfaction. You're training your brain to associate task completion with reward.
Step 4: Stack Your Wins
Connect small tasks to create chains of accomplishment. One checkbox leads to another, and suddenly you've built momentum that carries you through the entire day.
Your 5-Minute Action Plan (Start Right Now)
You don't need to wait until Monday. You don't need a new journal or a fancy app. Here's what to do in the next five minutes:
Grab any piece of paper and write down three small tasks you can complete today. Make them almost ridiculously simple.
Complete one of them right now. Seriously. Before you finish reading this article.
Draw a checkbox next to each task. There's power in the visual representation.
When you complete a task, physically check the box and allow yourself to feel the satisfaction.
Tomorrow morning, create a new list before you check your phone or email.
That's it. That's the whole system. The chemistry of mastery isn't about rare hits of achievement—it's about the steady, reliable drip of process. Get hooked on that, and you won't just reach your goals... You'll outgrow them entirely!
Frequently Asked Questions
Q: How small should my "small goals" actually be?
A: Small enough that you could complete them even on your worst day. If you're just starting, think 2-minute tasks. The key is building the habit of completion first, then gradually increasing complexity. Dr. Huberman emphasizes that the dopamine system responds to any perceived progress, regardless of scale.
Q: Won't I just end up doing a bunch of meaningless tasks and never accomplish anything big?
A: This is the beautiful paradox—small tasks compound into massive results. Every book ever written started with a single sentence. Every business started with a single action. The small goals aren't the end; they're the vehicle that carries you to destinations you couldn't reach through willpower alone.
Q: How long until I start feeling the motivational effects?
A: Most people notice a shift within the first few days. The dopamine response is immediate, but the real transformation happens around the 2-3 week mark when the behavior becomes more automatic. That's when you start waking up wanting to tackle your list—not because you have to, but because your brain has learned to crave the completion!!
The Bottom Line
You're not broken. You're not lazy. You're not lacking motivation.
You've just been playing the wrong game.
Stop chasing the distant high of massive achievements. Start building the daily practice of small wins.
Get addicted to the checkbox, the save button, the crossed-out line.
This is your permission to think smaller—so you can finally achieve bigger than you ever imagined. Seriously.
✅Your thirst for change ends here. One small goal at a time.
Huberman Lab's research on dopamine and motivation continues to influence how we understand productivity and goal-setting. Follow along every Thirsty Thursday for more science-backed strategies to transform your daily habits.
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~Brett
TheMorningMotivator.com · CompleteBusinessFitness.com
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