Sustained effort with low rewards requires a high dopamine reserve, as shown in a rat study. Engaging in high dopaminergic activities depletes dopamine, leaving little for sustained efforts. Maintaining high dopamine levels allows for strong reinforcement of actions and increased motivation. Productive activities early in the day are crucial to preserve dopamine reserves and support sustained effort, suggesting the need to limit technology use and engage in non-dopaminergic activities for at least four hours in the morning.