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Welcome back to Hugo’s Habits! 🚀 

This week’s habit will be focusing on HAPPINESS.

(Estimated read time: 2 minutes)

Click the poll below and decide on next week’s habit! 👇️ 

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This Week’s Thoughts. 💭 

I plan on creating a lot more personal-brand-related content.

I don’t plan on becoming a TikTok influencer or starting dancing, but I want to get my name, and more importantly, my face, out there.

Unfortunately, in this world attention is the new currency.

We spend hours and hours every waking day watching people do things like a day in the life, an optimized morning routine, or a hydraulic press squashing a rubber duck.

I want to create a small corner of that web just about what I do, what I know, and what I can pass on to other people to make their lives a little better.

Any other business/brand start-up has operating costs, start-up costs, and other massive risks involved.

Creating content has literally 0 cost, with the only risk attached is being judged by your peers.

And I stopped caring about that long ago.

If you ain’t changing it, you're choosing it.

Take some risks in your life.

So keep your eyes peeled in the future for more content not just about building better habits, but for personal integrateable content from a normal fella.

See you all there!

Quote of the Week 💬 

Deep Dive on Dopamine:

Learn more about dopamine and the science behind why it drives our habits in this detailed article.

🧠 What is “Dopamine Stacking”?

Dopamine stacking is when we layer multiple stimulating activities or sources of dopamine—like watching TikTok while watching TV or eating snacks while scrolling social media.

This can lead to a temporary surge in dopamine, the “feel-good” neurotransmitter, which makes the experience feel more rewarding in the moment.

But, over time, this practice can reduce our ability to enjoy simpler, single activities and may even make it harder to stay focused on less stimulating tasks.

Here’s a closer look at why dopamine stacking can be problematic:

1. Reduced Reward Sensitivity:

Constant high levels of dopamine from stacking activities can make everyday tasks seem less rewarding.

Eventually, it might feel like we need to layer multiple activities just to feel engaged or interested.

2. Impact on Focus:

Stacking habits like listening to music while working or scrolling social media while watching TV train the brain to expect continuous stimulation.

This can reduce our ability to stay focused on a single task and make deep work or focused relaxation harder to achieve.

3. Increased Dopamine Tolerance:

Just like building a tolerance to caffeine, stacking dopamine-releasing activities can make us “tolerant” to dopamine surges.

Over time, we need more intense or complex stacking (e.g., TV and phone and snack) to feel the same sense of enjoyment.

💥 Breaking the Dopamine Stacking Habit.

Breaking the habit of dopamine stacking and building a more balanced, mindful relationship with stimulation is essential for long-term focus, mental clarity, and overall satisfaction with everyday tasks in your everyday life.

To start breaking the habit, first notice when you’re stacking.

Often, just being aware of it can help shift your focus.

Try single-tasking with simple moments.

Eat a meal without your phone or do a mini-task, like emptying dishwasher, with no music or podcasts etc.

This may seem stupid, but it’s a good first step to fixing your TikTok brain.

It may feel uncomfortable at first, but these small actions help retrain your brain to find contentment in quieter moments.

If you need extra support( like I do), set limits—turn on “Do Not Disturb,” put your phone out of reach, or even try a “no tech” hour each evening.

With practice, you’ll likely notice more focus and greater satisfaction in your daily life.

That’s all for this week! Any questions?

I answer all DMs on my socials, or reply to this email! 📨 

This newsletter is designed for you to introduce habits to allow every reader to be the happiest, healthiest, and wealthiest version of themselves! 

See you next week,

Hugo.

P.S. Take some time to check out the best links section below.

Some amazing reading in there! 👇️ 

Best Links This Week ⚡️ 

(Click “Link” to open the entire article. 😉 )