Dopamine and Motivation: Finding Reward in Everyday Life

If homework, chores, or everyday tasks feel strangely hard to start (even when you care) you’re not alone. Many people describe knowing what they should do, but feeling unable to make their brain cooperate.

Dopamine is often called the “feel-good chemical,” but it’s really about motivation, drive, focus, and reward. It helps your brain decide what’s worth the effort. When dopamine isn’t flowing in a steady or predictable way, tasks like homework or follow-through can feel overwhelming, boring, or impossible, not because you’re lazy, but because your brain is struggling to engage.

Understanding how dopamine works can help make sense of patterns like bursts of motivation, late-night scrolling, or avoiding tasks that matter to you. From there, we can start looking at more compassionate ways to work with your brain, rather than pushing against it.

Why do I get a burst of energy when I start something new but can’t sustain it?

Because novelty is energizing! When you try something new, your brain releases a surge of dopamine (and serotonin, another “feel good” neurotransmitter). That burst tells you this experience is exciting.

But as you get used to an activity, your brain anticipates what’s coming. The novelty fades, and so does the dopamine spike. The key isn’t chasing endless highs but finding balance. Sustainable motivation is more like pacing yourself in a marathon rather than sprinting until you crash. Building steady habits, setting small goals, and celebrating progress can help keep your energy steady.

Why are small tasks (like paying bills) so hard even when I know they’re important?

Many people, especially those with ADHD, notice that urgent or exciting things grab their attention, while routine tasks don’t. Paying bills rarely gives your brain a “reward buzz,” so motivation is low until the due date creates stress.

That rush you feel when a deadline is near? That’s cortisol, a stress hormone, kicking you into gear. Procrastination isn't about laziness, it’s your nervous system looking for a spark.

To help yourself out, create a gentle sense of urgency before stress builds up. Set reminders, give yourself a small reward after finishing, or make it social (like body doubling, more on that below). It’s about working with your brain, not against it.

Does dopamine and motivation explain why I binge on food, gaming, or scrolling late at night?

Yes, these are everyday examples of how we pursue dopamine. Foods high in sugar or fat, video games, and endless social feeds give us quick bursts of reward. Each hit can feel good, but the more you chase them, the more your baseline dopamine dips.

That dip can leave you feeling restless or irritable, pushing you back for “just one more” video or snack. It’s a cycle of chasing the next little lift.

If you’ve noticed your mind buzzing after a scroll or a binge, it’s a sign you’re overstimulated. Try slowing things down: read a book, do a puzzle, or listen to music without looking at a screen. Giving your brain time to settle helps you come back to a calmer, steadier state.

Is there a way to make the “boring stuff” feel doable?

Absolutely. There are practical ways to give boring tasks a dopamine boost:

• Pair a reward with the task. Listen to a favourite playlist while cleaning or cooking.

• Body double. Sit with a friend or colleague while you each tackle your own work. Their presence adds just enough stimulation and accountability to help you focus.

• Break big tasks into smaller steps. Laundry isn’t one job, it’s several small ones: sort, wash, dry, fold, put away. Every small win gives you a micro-reward and keeps overwhelm at bay.

Remember, the goal isn’t to love every chore but to make it manageable. Small tweaks can turn “impossible” into “doable.”

Putting It All Together

Understanding dopamine isn’t about blaming yourself for bad habits or lack of motivation. It’s about learning how your brain responds to rewards and pressure, and then working with it.

You deserve tools that make life feel more manageable. Start small: notice what sparks your energy, where you get stuck, and how little shifts (like pairing music with chores or putting your phone down at night) can make a difference.

And if these challenges feel too big to handle alone, therapy can help you explore what’s underneath, build healthier routines, and stay connected to your goals.

About the Author

Orli is a Registered Clinical Counsellor (RCC) with over 12 years of experience helping hundreds of clients find long-term sustainable recovery from addiction. She is passionate about providing a safe space for her clients to explore the deepest parts of themselves so they can experience the freedom of living as authentically as possible. Research shows that we develop additional dopamine and serotonin receptors when we’re in meaningful connection with others so if you or someone you know is struggling with addiction or ADHD, please reach out because connection is the foundation of recovery.