Stop rewarding yourself with games or music after tasks — you'll cheat eventually. Tie dopamine to uncheatable results: email replies, small wins & progress.
Cut distractions completely.
Make work the fun part!

Your brain craves dopamine.
But external rewards like video games after tasks fail long-term.
You can easily cheat & grab the reward without effort.
Just like a monkey ignoring the button when the banana is accessible.
Instead, tie dopamine to results only achievable through work.
Celebrate small wins: a reply to your email, a conversation starting, skill improvement.
Cut out distractions like games, social media & music as rewards.
Make them foreign so you do not crave them.
Focus on the joy from progress & client responses.
This way, you get addicted to the work itself.
No policing needed; winning becomes easy & natural.
Start chasing those uncheatable rewards today.

Assignment for the day: Identify one work task today & celebrate only a real result from it, like a response or improvement noticed; ignore external treats.