Have you ever felt like you’re in a race against yourself? You have a list of things to do—from a big project at work to a simple chore like doing the dishes—and all you want to do is get it done. You rush through it, your mind already on the next thing, just to feel the relief of checking it off the list.
The problem is, by racing to the finish line, you’re missing out on something vital. You’re missing the very moments that could make you feel better right now.
The Secret of the Satisfaction Signal
Our brains have a built-in reward system. When we accomplish something, our brain releases a chemical called dopamine. This chemical makes us feel good, gives us a sense of achievement, and motivates us to do more. It’s the “I did it!” feeling.
The traditional thinking is that this dopamine hit only comes from the final result. You finish the report, and you feel good. You take out the trash, and you feel a sense of relief. But what if you could get those feelings of satisfaction throughout the entire process, not just at the end?
Escaping the Rush Trap
When we rush through a task, our brain is focused on only one thing: the outcome. It’s so focused on getting to the finish line that it ignores all the small steps along the way. We grab the trash bag, tie it up, and toss it in the bin without a second thought. Our brain doesn’t get a chance to acknowledge the small, satisfying moments of the process itself, like the feeling of the bag being full, the sound of it being tied, or the sight of a clean floor where the trash once was.
Because we only get the big reward at the end, our brain is always looking for the next big thing to feel good. This can leave us feeling a sense of constant dissatisfaction and can make us feel bored or “heavy” when we have nothing to do.
The Power of Conscious Completion
The secret is to not just do the task, but to be present with the process. You can train your brain to get small, consistent hits of dopamine by consciously acknowledging each step.
For example, the next time you clean a surface, don’t just rush to get it wiped down. Instead, pay attention to these small moments:
- The feel of the spraying in your hand.
- The sight of the cleaner lifting the grime.
- The feeling of the cloth moving across the surface.
- The final sight of a sparkling, clean countertop.
By doing this, you’re not just getting the reward of a clean kitchen. You’re getting four or five small rewards along the way. This helps your brain feel a constant sense of satisfaction, making you less likely to feel apathetic or look for other ways to fill that emotional void.
This approach is about more than just staying busy. It’s about giving your brain what it truly craves—not a distraction, but a continuous and sustainable sense of purpose and accomplishment. By slowing down and noticing the little things, you make every task a source of joy.
Carmen 