# #153: ☀️ Are You Wasting Your Dopamine Budget Before Breakfast?

Page: https://stenobird.com/podcast/nina-s-notes-podcast-6700445/153-are-you-wasting-your-dopamine-budget-before-breakfast
Text version: https://stenobird.com/podcast/nina-s-notes-podcast-6700445/153-are-you-wasting-your-dopamine-budget-before-breakfast.md
Podcast: [Nina’s Notes Podcast](https://stenobird.com/podcast/nina-s-notes-podcast-6700445)
Published: 2025-10-08T07:55:00+00:00
Episode link: https://www.ninasnotes.xyz/p/153-are-you-wasting-your-dopamine-b18
Audio file: https://api.substack.com/feed/podcast/177352417/8471bb25688bc5ce99d4812a5c488451.mp3
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JSON: https://stenobird.com/v1/public/podcasts/nina-s-notes-podcast-6700445/episodes/153-are-you-wasting-your-dopamine-budget-before-breakfast
Duration seconds: 1046

## Resource

In this episode, Dr. Nina Patrick breaks down the science of “cheap” vs “expensive” dopamine, and why the way you start your morning literally rewires your brain. If you wake up scrolling, snoozing, or stressing, you’re training your brain to crave instant rewards all day. But if you start your morning with sunlight, movement, and stillness, you’re building resilience , focus , and long-term motivation. Learn how to: ✨ Stop flooding your brain with cheap dopamine 🌞 Build a morning routine that boosts your natural motivation 💪 Rewire your brain for focus and fulfillment It’s not magic. It’s neuroscience. Recommended Timestamps: * 00:00 Introduction to Dopamine Budgeting * 02:06 Morning Routines and Dopamine * 05:48 Identifying Cheap Dopamine Sources * 07:52 Breaking Bad Morning Habits * 11:45 Rebalancing with Expensive Dopamine * 13:46 Book of the Week * 14:55 Check This Out Links: Subscribe for more insights on neuroscience, brain health, and longevity: www.ninasnotes.xyz Click here to work with me as a mentor to build resilient minds: https://bit.ly/4nZEGZS Nina’s Notes #122: Brain Hacks for Habit Change: https://www.ninasnotes.xyz/p/122-brain-hacks-for-habit-change Nina’s LinkedIn: https://www.linkedin.com/in/ninapatrick/ Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

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## Transcript

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