Building New Habits: Pay Upfront for Reward

Dopamine expert DR ANNA LEMBKE reveals how addiction is hijacking your brain, why dopamine addiction is rising fast, the danger of social media, porn, AI, GLP-1 drugs, and how to regain control FAST!

Dr Anna Lembke is Professor of Psychiatry and Medical Director of Addiction Medicine at Stanford University School of Medicine. She has spent over 25 years treating patients with substance and behavioral addictions and is the bestselling author of “Dopamine Nation”. 

She explains:

◼️Why endless pleasure quietly trains your brain to feel worse, not better

◼️How digital habits replace real connection with instant validation

◼️Why dopamine spikes always come with a hidden crash

◼️How easy comfort erodes discipline, motivation, and intimacy

◼️The practical reset that restores balance and control

00:00 Intro
03:05 Dopamine and Overabundance
04:22 How to Shake Bad Habits
06:16 Why Are Harmful Substances Addictive?
07:15 The Dangers of AI Simulating Human Connection
12:54 Sex Addiction Case Study
19:29 Elon Musk's Age of Abundance
22:23 We're Entertaining Ourselves to Death
23:35 How Our Brain Processes Pleasure and Pain
28:51 Why Do We Fall Off Our Good Habits?
30:40 When Are We Most Susceptible to Self-Destructive Behaviours
31:53 Who Is More Vulnerable to Addiction?
32:59 Link Between Addiction and People With ADHD
34:26 Link Between Childhood Trauma and Addiction
35:57 Parents Soothing Child’s Emotions With Technology
37:24 AI Replacing Parenting
40:05 Are You Hopeful People Will See the Downsides of AI?
43:23 Social Media Trials
45:12 Ads
46:07 The Science Behind How to Get Rid of Bad Habits
53:31 Is Addictive Personality a Real Thing?
54:20 4-Week Resolutions
56:24 Psychological Strategies for Adopting Good Habits
59:00 How to Trick Your Brain to Enjoy Doing Hard Things
01:02:06 How to Avoid Relapse
01:04:23 Is It Possible to Become Addicted to Good Things Too?
01:05:11 Daily Routines to Kick the Habit
01:07:10 The "Count Back" Trick to Start New Habits
01:10:24 Ads
01:12:24 Brains of Addicted vs. Non-Addicted People
01:17:42 Dopamine Research That Stood Out for You
01:19:22 Impact of Dopamine Addiction on Personal Relationships
01:22:52 Dopamine Agonist Drugs
01:26:27 Dopamine Release Associated With Learning and Impediments
01:32:13 Radical Honesty
01:37:06 What Is Agency and Why Does It Matter
01:38:58 The Biggest Problem With New Year’s Resolutions

Follow Dr Anna

Website - https://bit.ly/4pS0ckD

Stanford Medicine - https://stan.md/4oXiyzq 

Independent Research: https://stevenbartlett.com/wp-content/uploads/2026/01/DOAC-Anna-Lembke-2-Independent-Research-further-reading.pdf

You can purchase Dr Anna’s book, ‘The Official Dopamine Nation Workbook: A Practical Guide to Overcoming Addiction in the Age of Indulgence’, here: https://amzn.to/4oZKEdl 

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