How to train your Elephant aka How to build Habits

A metaphor for the human brain is a man riding an elephant. Our brain consists of two parts, the neocortex and the limbic system. The neocortex is used for planning, reasoning, and deliberate decision making / responses. The limbic system is responsible for the automatic / unconscious / habitual responses. The neocortex is represented in the image by the rider and the limbic system by the elephant. The elephant can easily toss the rider in such a scenario. Likewise, our impulsive self (limbic system) can easily dominate our controlled self (neocortex). I have read a number of books about forming habits and self-control:

1. Willpower: Rediscovering Our Greatest Strength by Roy F. Baumeister and John Tierney - Summary: Willpower: Rediscovering Our Greatest Strength by Roy F. Baumeister and John Tierney - Chester Grant

2. The Willpower Instinct by Kelly McGonigal - Notes : The Willpower Instinct by Kelly McGonigal - Chester Grant

3. The Power of Habit by Charles Duhigg - Summary: The Power of Habit by Charles Duhigg - Chester Grant 


4. Mini Habits by Stephen Guise - 26 Highlights from Mini Habits by Stephen Guise - Chester Grant 


What follows is my synthesis of the ideas presented in these books, and what has worked for me through trial and error. The fundamental premise of my approach is that the limbic system like the elephant is trainable and should be in subjection to the neocortex, the rider.


Why listen to me?

Take a look around at this blog. It’s a testament to the power of habits. I developed a habit for reading and documenting my readings. To add to this, this isn’t even my first blog. My first blog had more content than this. 



My approach

  1. Identify the habit you would like to form: reading or meditating or exercise etc.

  2. Mini-fy the habit - You are going to make the action so small that you can do it effortlessly everyday. For instance, aiming to read 2 pages per day or meditating for 5 mins per day or exercising for 5 mins per day. The key thing with forming habits is that your brain doesn’t need intensity to form a habit, it needs consistency. If every day you keep doing the same activity, a habit will form.

  3. Gradually Increase Effort - The mini-fied action is your baseline, your non-negotiable. You must at least do that much of the activity every day.  But this is not where you stop. Unless you want to only read 2 books per year, you need to gradually increase the intensity. Aim for 5-25% increase in effort each week. So, it is two things; one is you have a goal for effort each day, but some days you might not be able to accomplish that goal then you do the mini-fied action.

  4. No more than two min-days in a row - Take me at my word for this one.

  5. Habit Stacking - This concerns when you take action to implement the habit. Researchers have found it is easy to form a new habit if it is directly following an existing habit. So, let’s say you already have a habit of eating lunch at noon, you will simply place your reading habit directly after that or whatever habit that you are interested in forming. For me, I chained several habits together. First, I brush my teeth, then exercise, then read. Brushing my teeth was my initial habit then I just chained the rest to it.

  6. Habit Streaking - Get a habit app or calendar that tracks how many days in a row you have been consistent with the habit. There is a psychological bias we have called loss aversion. Once you have established the streak, you don’t want to lose it, hence you will persist with the habit until you achieve automaticity. 


I thought this might be useful to someone, or at least can serve as a reminder to myself of how to get back on track if I ever become lost.


Lessons learned in Compiling Veritas

Veritas: Truth Across Cultures is a book I compiled. It identifies common sayings/proverbs that have been independently discovered across cultures that I call Truths. It is my proposition that, due to our human nature and environment that common patterns recur, and cultures document these through their sayings. For instance, this Truth below:


This is a pattern that independent cultures have identified and documented that we tend to become like our associates. This is a pattern I already knew. What follows are patterns/Truths that I didn’t identify or acknowledge previously.


  1. People confuse kindness for weakness - I knew it was a thing, but I didn’t know it was this widespread. This is one of the Truths that has me updating my belief system. Boundaries are necessary because it’s human nature to take advantage of a situation. One can’t rely on others being considerate. But do like the Persians: “Do not be so sweet that you are swallowed up, nor so bitter that you are spit out.” It is something that requires balance.


  2. Easy sell - As the former President of Antigua and Barbuda Chess Federation, I had identified that Chess was an easy sell for me. What I mean by an easy sell is that it was easy for me to invite people to join the federation, enlist help from others, and charge others for services. Fundamentally, I believe that it is a net positive for anyone engaging in the federation’s activities; I was making people’s lives better. It is similar with Veritas; knowledge of these Truths will lead to people conducting their lives more wisely. At a minimum, they will be saving time on compiling the sayings.




3. Change is Hard - All the preceding Truths are based on habits. They all point out that once a habit has been set, it is hard to change. It makes sense. It has been estimated that human behaviour is 40%-50% habitual. Without these habitual behaviours, we wouldn’t be able to document them in Veritas, and choose how to move intentionally. Maybe the relevant question emerging from Veritas is what habits do I need to build for my long-term prosperity?

4. Leadership Isolates - This is something I knew through experience, but I hadn’t realised that it wasn’t just me; it was universal. It is a point to note if I keep going down this path of being in situations of leadership, isolation is something I would need to address. It wasn’t a one-off thing; it is something that is structurally built in.


If you’re interested in reading Veritas, you can purchase it here. And, if you do decide to purchase it, please leave a review along with a Truth that resonated with you. 


Why AI Will Not Replace the Classroom

Would you leave your infant in the care of a robot, assuming that the robot could perform every practical caregiving task that you could? I would venture that most of my readers would say no, although for varying reasons. In this post, I will outline why AI will not completely replace humans in education.

1. Biological responses

During human-to-human interaction, we are not merely conveying words. Touch and social contact can also trigger biological and hormonal responses. When a mother holds her infant, for example, skin-to-skin contact can stimulate oxytocin-related processes. Oxytocin is associated with bonding and attachment, while physical contact can help regulate an infant’s stress response.[1] Infants deprived of normal touch and sensory stimulation may experience developmental delays and difficulties with emotional and physiological regulation.[2]

You might say, “That applies to infants, but what about teenagers and adults?” Research suggests that loneliness and social isolation are associated with changes in gene expression and epigenetic markers.[3] These changes may be connected to accelerated biological ageing, increased inflammation, and altered immune function.  By replacing human interaction with machine interaction, we may be giving up something valuable. There is no free lunch: the more time devoted to interacting with machines, the less time may remain for interacting with other humans.

2. The expression of non-PC ideas

Your friendly neighbourhood AI tutor was developed by a company. That company does not want to be sued or become involved in activities that could tarnish its reputation. Consequently, the AI will be aligned, as the developers call it, with certain institutional values, limiting what it can say or discuss.

Learning could therefore be mediated by what a group of executives considers appropriate. What is said in a traditional classroom is also mediated, but students are not necessarily limited to the perspective of a single teacher.

Teachers also have skin in the game. On one side, they face the possibility of losing their jobs for expressing non-PC ideas. On the other, they may feel a responsibility to express truthful ideas that could make their students more capable and resilient in life.

Consider Richard Feynman’s idea of being “actively irresponsible.” Feynman explained that, as people become more successful, increasing demands are placed on their time. They are asked to sit on committees, accept administrative responsibilities, give interviews, and attend social events. These activities may appear to contribute to further success, but they can also prevent people from doing their most meaningful work. Can you imagine an AI recommending that you become actively irresponsible?

3. Building trust

If classroom education were strictly about acquiring subject knowledge, you could simply get a library card or, in modern times, watch YouTube videos. Classroom education, however, also includes mechanisms for establishing trust.

First, your grades provide a measure of how strongly a lecturer believes that you understand the material. Then there are recommendation letters, in which a teacher vouches, in their own words, for a student’s character and capabilities.

Teachers may also recommend students directly to employers and professional peers. Unlike a formal recommendation letter, this support may not be prompted by a request. It may arise because teachers genuinely want the best for their students. Students may similarly promote and recommend their classmates.

4. Status

We are already beginning to see a status distinction emerge. From the use of the term “AI slop” to the growing demand for proof that genuine care and effort went into something, AI-generated work is increasingly associated with lower effort and, in some contexts, lower status.

Just as people may choose between factory-manufactured furniture and handcrafted furniture, education could develop into a two-tier system. One tier would provide inexpensive and readily available AI tutoring. The other would provide expensive human instruction that signals class, care, and sophistication.

AI will not eliminate status competition. Although it may satisfy many basic needs, scarcity will continue to exist. For example, several people may be romantically interested in the same person. That person’s attention is scarce, and who ultimately attracts that person may be influenced partly by status.

AI has its place. Just as I would not place handcrafted furniture on a beach, there are circumstances in which traditional classroom education is unsuitable or impractical. Suppose, for instance, that I want to learn string theory. How many people in Antigua, where I am from, are qualified to teach it? This would be an ideal use of AI. My conclusion, however, is that AI will not fully replace classroom teachers. As outlined above, too much would be lost in the process.



[1] Scatliffe, N., Casavant, S., Vittner, D., and Cong, X. “Oxytocin and Early Parent-Infant Interactions: A Systematic Review.” International Journal of Nursing Sciences, 2019. 

[2] Ardiel, E. L., and Rankin, C. H. “The Importance of Touch in Development.” Paediatrics & Child Health, 2010. 

[3] Lynch, M., et al. “Associations Between Longitudinal Loneliness, DNA Methylation Age Acceleration, and Cognitive Functioning.” 2023. 



Post-Scarcity Still Has One Constraint: Land

Let’s do a Gedanken experiment, i.e. a thought experiment. Let’s assume that AI has advanced sufficiently to satisfy our physiological and safety needs. What would we then need to worry about? Again, we are going to use invariants to determine what may happen in the future. I previously discussed invariants as a means of predicting the future here.

Now, what is the invariant in this scenario? The invariant is land. The amount of land on Earth is unlikely to increase from now until the distant future. It may even decrease. I think it is reasonable to assume that we are not getting any more land on Earth. There are three scenarios to consider. The demand for land, driven partly by population size, may increase, decrease, or remain the same. In scenarios where the demand for land decreases or remains the same, there is no serious problem.

However, if the demand for land increases, we may eventually need to make some tough decisions. It is possible that demand could increase to such an extent that we would no longer be able to sustain ourselves collectively. Before AI, population growth was partly restrained by the fact that children had to be supported financially. Looking ahead, parents may limit the number of children they have if they do not possess the resources needed to provide for them. However, anyone who lives in the real world knows that some people ignore their lack of resources and continue having children they cannot adequately support. Now imagine this situation being intensified by AI covering the cost of food, clothing, and shelter.

“Hope for the best, but plan for the worst.” I certainly hope we reach a future in which the demand for land is lower or remains the same, but we should still plan for the worst-case scenario. In that scenario, I do not see how reproduction could avoid being controlled in some form. Can you think of an ethical solution to overpopulation that does not involve some form of reproductive control?

I am not suggesting that we should immediately impose reproductive controls. In fact, I may be discussing a problem that never arises. The current trend among people with greater economic resources is not to have more children, but fewer. Before considering stronger forms of reproductive control, voluntary methods should be used to encourage people to limit the number of children they have.


If you are interested in this type of thinking (invariants for analysing the future), I have written a book called Veritas: Truths Across Cultures. It catalogues 94 recurring sayings, truths, and invariants found across diverse cultures.

You can find samples of the book here. You can get a copy here.

Where is AI taking us?

It is my belief that, as a society, we are climbing Maslow’s hierarchy of needs.


Maslow’s hierarchy of needs:

1. Physiological Needs - Food, clothing, shelter, and the other basic requirements for survival.
2. Safety Needs - Personal safety, a stable environment, and protection from danger.
3. Love and Belonging - Friendship, family, romantic relationships, community, and the feeling of being accepted.
4. Esteem Needs - Self-respect, confidence, achievement, recognition, status, and the respect of others.
5. Self-Actualization - Becoming the fullest version of yourself by developing your talents and creativity, finding purpose, and pursuing meaningful goals.


I have a saying: “To think a thousand moves deep, think in terms of invariants.” If we think about what is not going to change, whether it is move 1, move 50, or move 1,000, then we can reason far into the future without having to predict every individual move.

Jeff Bezos applied a similar reasoning to Amazon. He asked what would not change about amazon customers. His answer was that customers would continue to want low prices, and fast delivery. Amazon could therefore invest heavily in those areas, knowing that customers were unlikely to ask for higher prices or slower delivery.

In light of the rapid development of artificial intelligence, what is not going to change about human beings? I propose that one consistent framework is Maslow’s hierarchy of needs. From now until the year one million, and beyond, these needs will still have to be satisfied.

Let us look at each level. I think AI can be used to satisfy our physiological and safety needs. At the higher levels of the hierarchy, however, this is where AI begins to tap out. I am speaking generally here, so do not come at me with edge cases. I do not see AI fully satisfying our need for love and belonging. I do not see it satisfying our need for esteem or self-actualization. In fact, I can see AI having a negative effect on some aspects of these needs. Imagine trying to gain the respect of your peers through artificially produced work, with little or no creative input from yourself. I do not see such a person being held in high regard, whether now or a thousand years from now.

Prediction: In the future, our physiological and safety needs will largely be met through AI and automation.  As a society, we will therefore largely pass levels one and two of Maslow’s hierarchy. However, our higher-order needs will still require significant investment from us. AI may help us communicate, create, and organize, but it cannot simply hand us genuine friendship, family, community, earned respect, purpose, or self-actualization.


Prescription: Find your tribe. If society is moving beyond levels one and two, then the next major challenge is level three: love and belonging. 


If you are interested in this type of thinking, I have written a book called Veritas: Truths Across Cultures. It catalogues 94 recurring sayings, truths, and invariants found across diverse cultures.

You can find samples of the book here. You can get a copy here.

Veritas

I have always been interested in ideas that have stood the test of time, particularly proverbs. If you have read enough proverbs, you may have noticed that independent cultures often discover the same underlying “truths.”

This book is my attempt to catalogue those truths. In total, I have compiled 94 truths across five categories: Human Nature; Power and Leadership; Effort, Time, and Discipline; Relationships and Reciprocity; and Courage and Action.

Here is a sample of three of those truths:





Read all 94 truths in Veritas: Truths Across Cultures.

7 Truths From Veritas by Chester Grant

I have always been interested in ideas that have stood the test of time, particularly proverbs. If you have read enough proverbs, you may have noticed that independent cultures often discover the same underlying “truths.”

This book is my attempt to catalogue those truths. In total, I have compiled 94 truths across five categories: Human Nature; Power and Leadership; Effort, Time, and Discipline; Relationships and Reciprocity; and Courage and Action.

Here is a sample of seven of those truths:

Read all 94 truths in Veritas: Truths Across Cultures.

Summary: Analytic Idealism in a Nutshell by Bernardo Kastrup

1. This is a book about the nature of reality. It elaborates on the best hypothesis we have today, based on leading-edge science and analytic reasoning, about what reality is.

2. The scientific method can only definitively answer questions of behavior: what nature does, as opposed to what it is.

3. After all, science is based on controlled empirical experimentation: it poses a question to nature in the form of an experiment, which nature then answers by doing something in response.

4. This doing is a behavior of nature, not an unambiguous expression of what nature is, as different hypotheses about the essence of reality may be equally consistent with the observed behavior. Moreover, the litmus test of scientific theories is their ability to predict what nature will do next, which again is a question of behavior.

5. Indeed, in addition to science, this book also leverages the methods of philosophy, particularly metaphysics, the area of philosophy dedicated to questions of being.

6. More specifically, beyond the empirical adequacy of the hypothes is it puts forward, this book also leverages softer truth guidelines such as conceptual parsimony, internal logical consistency, overall coherence, and explanatory power. These guidelines cannot lead us to definitive answers to questions of being, but surely allow us to rank the hypotheses at hand and figure out the most likely one. This is the spirit of this book.

7. This way, Analytic Idealism embraces realism (i.e., there is an external world out there, independent of our individual minds; independent of our observation, volition, fantasies, preferences, rituals, etc.), naturalism (i.e., the phenomena of the external world unfold spontaneously, according to nature’s own inherent dispositions, and not according to external intervention by a divinity outside nature), rationalism (human reason can recognize and model the regularities of nature’s behavior), and reductionism (complex phenomena can be explained in terms of simpler ones).

8. However, Analytic Idealism then infers that the external world is of the same ontic kind or essence as our individual minds. In other words, it posits that the world out there is mental

9. For now, though, notice that technology necessitates no ultimately correct understanding of the nature of reality; it only needs empirically convenient fictions. 

10.To see how, consider that a 5-year-old kid can be world champion playing a computer game without having the slightest idea of what the game actually is—that is, of the computer hardware and software that constitute the game. To  be world champion, all the kid needs is a convenient fiction in terms of which to relate to the game. 

11. And it may go like this: there is a little man inside the screen; I am that little man; if I shoot those other little men in the screen, I score points; if I get shot or touch this or that wall, I die; and so on. Each and every element of this fiction is utterly false: there is no little man inside the screen; you are not inside the screen; you are not shooting, or getting shot by, anyone; there are no walls to touch; and you don’t die from playing the game. 

12. Yet, the fiction is convenient in that the game behaves, for all applicable purposes, as if the fiction were true; and that’s all the kid needs to play it well and be crowned world champion.

13. We believe that our perception is a kind of transparent window into the world, revealing to us the world as it is in itself.

14. Take an airplane, for instance: it has a number of sensors—such as air speed, pressure, and orientation sensors—which measure the states of the sky outside the airplane. The resulting measurements are then displayed to the pilot in an encoded manner, in the form of dial indications in the airplane’s dashboard. As such, the airplane’s dashboard conveys accurate and important information about the sky outside, albeit in an encoded form. The pilot must take this encoded information seriously, lest the airplane crashes.

15. Just like the airplane, we, too, are equipped with sensors to collect information about the world surrounding us: our retinas, eardrums, taste buds, mucous lining of the nose, and outer surface of the skin make measurements of the states of the environment surrounding us. The results of these measurements are then represented on the screen of perception: what we see, hear, touch, taste, and smell. As such, the screen of perception is entirely analogous to the airplane’s dashboard: both display information about our environment that was collected by our sensors. 

16. Yet, as we’ve just seen, the airplane’s dashboard does not need to look like the sky to convey accurate, relevant, and actionable information about the sky.

17. Instead, perception is like a dashboard of dials: it contains information about the world only in an encoded form, thereby limiting the entropy of our internal states, just as a dashboard of dials intrinsically limits the entropy of information pilots have to contend with (incidentally, this is why flight manuals, despite being thick, are finite in length and do not have to tell the pilot what to do for every possible configuration of the sky).

18. To avoid this dysfunctional scenario, the computer’s operating system represents the files not as they actually are, but in an encoded form that conveys what is salient about them in an actionable manner; i.e., as little rectangular icons. The same goes for perception: if evolution had built our perceptual system to cognize the world as it really is, it stands to reason that we would be driven to extinction because of non-actionable information overload.

19. We are airplane pilots who were born in the cockpit of an airplane without windows; an airplane that can only be flown by instruments.

20. There surely is a real world out there, independent of perception; a world that would still be there even if we were not here to perceive it; a world that doesn’t care whether we like it or not, believe it or not, wish it to be different or not; a world that doesn’t change merely because we fantasize about its being different. 

21. But that real world is not the ‘physical’ world that appears on the screen of perception.

22. For the physicalist, the real world is physical not merely in the sense of being describable by physical quantities, but of being constituted by physical quantities.

23. The thing that is ultimately described through its physical representation—i.e., that which is represented—is out there, while the descriptions themselves are ‘in here,’ so to speak. But the physicalist flips this upside down or, rather, inside out: it is only the descriptions that are out there—i.e., the kilograms, the meters, the liters, the seconds, etc.—while the things described somehow arise from, and are given substance by, the descriptions. This is literally equivalent to stating that the map precedes the territory and somehow generates the territory.

24. Let us take memory, for instance: a core premise of Physicalism is that memory is information physically stored somewhere in the brain, just as your files are physically stored in your computer’s main storage drive. This premise has a scientific implication: we should be able to find memory information in physical brain states.

25. Science has been trying to find this secret information storage for well over a century, with results that often contradict the physicalist premise. For instance, in 2013 researchers reported on an amazing study: little aquatic flatworms called ‘planaria’—which have the remarkable ability to regrow amputated body parts, including their head—were trained to navigate an irregular surface to find food. The researchers then decapitated the planaria—thereby removing their neurons, which are in their head—and waited for two weeks until a new head grew. 

26. With a brand-new head in place, the planaria maintained their originally trained ability to navigate the rough surfaces to find their food, without additional training. Somehow the planaria remembered their training even after their head was severed, contradicting the premise that memories are physically stored in (networks of) neurons.

27. If a person becomes unable to recall short-term memories because of damage to certain areas of the brain, maybe ‘physical’ structures correlated with memory access have been compromised, not memory storage itself (otherwise, the well-known phenomenon of ‘terminal lucidity’—look it up—wouldn’t be possible).

28. Indeed, we’ve known at least since the late 1940s (arguably even as early as the late 1920s), with the advent of Quantum Electrodynamics, that what we call ‘particles’ aren’t particles at all: they are merely local patterns of excitation of a spatially unbound quantum field. Think of particles as ripples on a river: each ripple has a certain height, thickness, speed, and direction of movement, which are the ripple’s ‘physical’ properties.

29. “There’s a ripple!” Yet, there is nothing to the ripple but the river itself. The ripple is not a standalone entity, but a behavior of the river; it’s not a thing but a doing. This is why you cannot grab a ripple and lift it off the river.

30. At first sight, however, mind-space seems devoid of boundaries: I can seamlessly access my memories, thoughts, emotions, fantasies, ideas, etc., as if all these mental contents were part of a unitary database. I don’t need to open cognitive doors or pass through cognitive walls to access them. Yet, appearances are deceiving.

31. This ‘parking’ of a part of your mental inner life is the creation of a cognitive wall inside your mind. Psychiatrists call it ‘dissociation.’

32. People with DID present with multiple so-called ‘alters,’ or ‘alternate personalities.’ Each alter tends to think of itself as a distinct conscious agent, with its own volition and inner life, separate from the other alters and the host personality. Alters can alternate in taking executive control of the body. Often, they go by unique names and can also claim to have an age and gender different from those of the host personality. They sometimes are aware of the existence of other alters, but sometimes also not.

33. Technically, each alter is a segment of the host personality’s mind so severely dissociated from the rest that it acquires its own unique vantage point and sense of identity. As such, each alter becomes a distinct center of awareness within what is, otherwise, one single mind-space. The dissociative boundaries that separate alters from one another are thus cognitive boundaries, not physical or extended ones; alters are defined by cognitive isolation, not physical separation in spacetime.

34. In other words, according to Analytic Idealism, we are all dissociative processes—‘alters’—in the one mind of nature. The idea is that nature-at-large—which is a mind—undergoes a process analogous to human DID. Just as DID patients present with seemingly disjoint centers of awareness called ‘alters,’ nature-at-large also presents with multiple disjoint centers of awareness that we call us. Analogically speaking, we—and all other living beings—are alters of nature-at-large.

35. Under Analytic Idealism, nature is one spatially unbound field of subjectivity.

36. be. Particular experiential states are merely particular patterns of excitation, or ‘ripples,’ of this one natural subject. Each different pattern of excitation is thus a discernible, countable experiential state. That’s how the unfathomable variety and complexity of natural states is accounted for in terms of the simplicity of one field of subjectivity: just as a single guitar string can oscillate differently so to produce many different notes, the one subject of nature can ‘oscillate’ differently so to produce what is represented on our cognitive dashboard as blackholes, quasars, pulsars, nebulae, galaxies, stars, planets, moons, mountains, volcanoes, oceans, etc.

37. This is how we can visualize dissociation over a field: a particular alter in the mind of nature is akin to a ‘whirlpool’ in the ‘river’ of natural mentation.

38. In precisely the same way, there is nothing to an alter of the mind of nature but, well, the mind of nature. The alter is not a thing, but a doing of nature; and this particular kind of doing is what we call a dissociative process. Yet, we can point at an alter of nature and say, “There’s a person!” We can precisely determine its location and delineate its boundaries, just like a whirlpool in a river.

39. When a DID patient is cured, all alters are reintegrated into the host personality. At that point, the host remembers the memories of the alters, and realizes that each and every alter was the host all along. 

40. The patient doesn’t mourn the death of the alters, even though the alters indeed come to an end at the moment of reintegration. The reason why the host doesn’t mourn the death of the alters is that the illusion of dissociation is seen through, and the reality of each alter’s identity becomes evident: the dead alters weren’t actual entities, but mere doings of the host.

41. Here’s another example. When you dream while asleep, you experience a form of dissociation: you identify only with your dream avatar, but not with the rest of the dream. You don’t think that you are the buildings, trees, and people you see around you during the dream. Nonetheless, the buildings, trees, and people you see are being done by you, the dreamer—who else? When you wake up, the dissociation comes to an end and your dream avatar is toast. Yet, you don’t start crying and mourning the death of your dream avatar upon awakening. Why not? Because the end of the dissociation is structurally paired with a seeing through the illusion: immediately upon waking up, you know that your dream avatar wasn’t an entity, but just something you were doing; it was you all along, and you didn’t stop existing because you stopped doing your dream avatar.

42. It is thus reasonable to infer that, when the dissociative alter that goes by your name comes to its end at death, and the true you wakes up, you won’t mourn the death of your waking-life avatar. And you will still have its memories and insights, along with its core subjectivity.

Summary: The DOSE Effect by TJ Power

1. DOSE is an acronym for the four key chemicals that live within your brain and body. These are Dopamine, Oxytocin, Serotonin, and Endorphins.

2. Dopamine is responsible for creating the drive within us to complete the hard tasks that would keep us alive.

3. The key to understanding dopamine is that, to get it, you must focus on completing tasks that at first require effort, then gradually create a feeling of progress, thus making you really feel good after.

4. A simple example of this could be tidying your home– an activity that is easy to put off and avoid with procrastination.

5. During these highly pleasurable dopaminergic activities, your brain also produces an incredibly intelligent additional neurochemical called dynorphin. In order to further dissuade you from engaging too much in them, dynorphin is released, creating discomfort in your brain. 9 This discomfort may be experienced as depressive feelings and severe low mood– the kind of feeling that occurs the day after drinking too much alcohol, eating too much sugary food, or scrolling through social media videos for too long.

6. The six primary behaviours that will cause your dopamine levels to reduce are:

  • SUGARY FOODS 

  • ALCOHOL AND DRUGS (INCLUDING VAPES) 

  • PORNOGRAPHY 

  • SOCIAL MEDIA 

  • GAMBLING
  • ONLINE SHOPPING

7. Dopamine is a chemical that is designed to be slowly ‘earned’ through effort. 

8. Your brain and body are always seeking something called ‘homeostasis’, which simply means balance.

9. With this in mind, when dopamine levels increase incredibly fast when scrolling social media, the brain then thinks, ‘Wow, how are my dopamine levels so high?’ In order to achieve homeostasis, or balance, the dopamine then has to quickly drop an equal amount below your baseline level in order to rebalance, making you feel even worse than before you started scrolling. 

10. Natural forms of happiness include making deep social connections, moving your body, eating nutritious foods, reading books, sleeping deeply, taking care of your home, and working towards your goals.

11. Reducing engagement with quick dopamine behaviors increases your brain’s motivation and positivity over time.

12. Flow state is closely linked to your dopamine system; deep focus requires effort, which significantly boosts dopamine levels.

13. Tackling a challenging task early in the day can elevate dopamine levels for the rest of the day.

14. Make your bed first thing in the morning, before using your phone, to establish discipline and set a positive tone for the day.

15. In low dopamine states that feel lethargic, organizing your environment can help elevate dopamine in preparation for more effortful tasks like entering flow.

16. Short-form video platforms create intense dopamine spikes, leading to post-scroll dopamine crashes and lethargy.

17. After prolonged scrolling, your brain may feel depleted due to overconsumption of dopamine.

18. Notifications, messaging, news alerts, and social media scrolling all deliver short, frequent dopamine hits that can destabilize your mood and focus.

19. To improve your relationship with your phone, focus on two practices: phone fasting and mindful engagement.

20. Phone fasting involves intentional breaks from your phone to allow dopamine to replenish and restore balance.

21. Start phone fasting by avoiding phone use upon waking, when your brain has freshly regenerated dopamine.

22. Upon waking, choose either a cognitive or physical activity to build dopamine, rather than spiking and crashing it with phone use.

23. Build a consistent morning routine: make your bed, brush your teeth, splash cold water on your face, and avoid scrolling in the bathroom.

24. Replace phone use during idle morning moments with reading to activate your mind and elevate dopamine levels.

25. After your routine, either get fully ready for the day or spend time outside in natural light before checking your phone.

26. Use the mantra: “I must see sunlight before I see social media.”

27. In the evenings, aim for at least 60 minutes of screen-free time to support dopamine balance.

28. Exercise offers a prime opportunity to disconnect from your phone.

29. If using your phone during exercise, put it on airplane mode and avoid notifications or scrolling.

30. Use dinnertime to disconnect from your phone and be fully present.

31. Deep social connection is one of the key ingredients to long-term happiness and mental health.

32. Watching TV engages the brain more than social media, requiring some concentration and effort.

33. Turn off as many phone notifications as possible to reduce dopamine spikes and cravings.

34. Move social media apps into a folder on your second screen to reduce their accessibility.

35. Cold water exposure can increase dopamine levels by up to 2.5 times, similar to the effect of cocaine.

36. The body’s pain response to cold water triggers a rise in adrenaline, which in turn elevates dopamine, motivation, and focus.

37. After achieving major goals, mental health challenges can arise due to a lack of ongoing purpose or pursuit.

38. Humans are biologically wired to crave progress; lack of purpose can lead to demotivation and depression.

39. Building daily habits of accomplishment is essential to well-being and motivation.

40. Practicing silent reflection has been reported as one of the most impactful habits for mental health.

41. Oxytocin is released at childbirth to create strong bonds between mother and child.

42. As infants, we crave love and connection for safety and survival.

43. Early humans survived better in groups, making the need for social belonging deeply ingrained in us.

44. The fear of exclusion evolved to motivate us to reconnect with others and avoid isolation.

45. Low oxytocin levels can lead to loneliness, isolation, and a lack of confidence.

46. The first cause of low oxytocin is lack of social connection.

47. The second cause is using phones during moments of social interaction.

48. The third and fourth causes relate to your self-relationship: online comparison and self-criticism.

49. The formula “Happiness = Reality – Expectations” shows how unmet expectations cause dissatisfaction.

50. High oxytocin levels increase feelings of connection and boost self-confidence.

51. Helping others can produce a warm and calming internal feeling.

52. Giving meaningful gifts brings more joy than receiving, reinforcing the power of contribution.

53. Pro-social behaviors like empathy and cooperation significantly raise oxytocin levels.

54. Physical affection reduces cortisol and increases oxytocin, providing stress relief.

55. Cuddling pets also triggers oxytocin release and strengthens emotional well-being.

56. Physical touch in self-care routines, like moisturizing, also supports oxytocin levels.

57. Research shows that the strongest predictor of long-term happiness is the quality—not quantity—of close relationships.

58. Loving relationships buffer physical and psychological challenges as we age.

59. We must prioritize warm, connected relationships to thrive.

60. Shared physical activities like walking or foraging strengthen social bonds.

61. Socializing in nature enhances connection by fostering deeper attention and presence.

62. Listening to music together promotes bonding better than passive TV watching.

63. Call or video-call loved ones for stronger oxytocin effects than texting.

64. Sharing and receiving compliments raises oxytocin and improves social bonds.

65. Eye contact during conversation increases oxytocin and deepens connection.

66. Prioritize physical touch, such as hugging, when greeting loved ones.

67. Oxytocin is also built through self-love and self-connection.

68. Gratitude is a powerful tool to shift focus from unmet expectations to appreciation.

69. Expressing gratitude in relationships has been shown to boost oxytocin levels.

70. Dispositional gratitude—the habit of noticing positives—strengthens mental well-being.

71. Practicing specific gratitude, such as reflecting on why you’re thankful for someone, deepens emotional engagement.

72. Gratitude is a powerful antidote to emotional lows caused by stress, over-engagement, or comparison.

73. Practice gratitude in the morning to cultivate optimism.

74. Practice gratitude at night to calm racing thoughts before bed.

75. Celebrate daily accomplishments to build a positive self-image and counter negative self-talk.

76. Serotonin supports mood regulation and energy, making it vital for a healthy mental state.

77. Over 90% of serotonin is produced in the gut, so diet strongly influences mood and nervous system function.

78. Low serotonin levels can lead to anxiousness, low mood, and reduced energy.

79. Poor diet, lack of sleep, insufficient nature exposure, and limited sunlight are the main causes of low serotonin.

80. Sunlight exposure, even on cloudy days, is critical for serotonin production and mood regulation.

81. Forests emit phytoncides, which boost immune function and improve emotional well-being.

82. Shinrin-Yoku, or “forest bathing,” has been linked to reduced anxiety, depression, anger, and improved sleep.

83. Spend time in nature both alone and socially to maximize serotonin and connection.

84. Exposure to natural sunlight throughout the day supports energy and emotional balance.

85. Serotonin levels drop in winter, so outdoor time becomes even more essential.

86. Meta-studies suggest avoiding light at night and seeking daylight during the day improves mental health.

87. Eating whole foods supports gut health, which in turn boosts serotonin.

88. Overeating—even healthy food—can cause energy crashes and impact mood.

89. Slow your eating, chew thoroughly, and take pauses between bites to aid digestion and reduce fatigue.

90. Eat fruit instead of processed sugar to satisfy cravings and support gut health.

91. Combine fruit with healthy fats like yogurt or nuts to stabilize blood sugar and energy levels.

92. Choose foods with single ingredients—whole foods—as nature intended.

93. Intermittent fasting (IF) can enhance focus, energy, and slow aging, but is optional based on personal preference.

94. Probiotics, such as lactobacillus, support gut health and increase serotonin production.

95. Resonance breathing (4 seconds in, 6 seconds out) calms the nervous system and boosts mood.

96. Gratitude stabilizes the mind and reduces overthinking by highlighting life’s positive aspects.

97. Quality of sleep is more important than quantity; assess it based on how refreshed you feel upon waking.

98. Reading calms the mind and is one of the best pre-sleep activities.

99. Avoid charging or using your phone near your bed; screen exposure at night can trigger anxiety and depression.

100. Endorphins are the body’s natural painkillers and stress relievers, promoting physical and mental well-being.

101. Endorphins are released in response to stress and physical exertion, acting as natural painkillers to help you cope and survive.

102. Intentionally activating endorphins through healthy habits can reduce stress and promote relaxation.

103. Exercise is one of the most powerful ways to trigger endorphin release and boost mental and physical health.

104. Think of endorphins as your brain’s built-in stress-relief system—whenever you're overwhelmed, focus on boosting them.

105. Physical movement is an effective way to activate the endorphin system, especially when you push your body beyond comfort.

106. Low muscle mass is linked to higher mortality in older adults; maintaining strength is essential for long-term health.

107. Consuming excessive negative media content can condition your brain to expect negativity, impacting your worldview and emotions.

108. Your brain is highly impressionable; if it constantly receives messages about what's wrong in the world, it begins to view your life through the same lens.

109. Stay informed, but limit exposure to news and content that heightens stress and pessimism.

110. To feel calm and happy, you must intentionally reduce how much negative media you consume.