Choosing not to: slow-dopamine rewards

In this episode, Catherine Gray discusses her new book about “little addictions” and the big impact of transforming your habits for a healthier life. She explores how everyday compulsions like excessive screen time, snacking, or people pleasing are driven by ancient brain wiring and dopamine. Catherine shares practical strategies for managing these habits, emphasizing environmental changes, self-compassion, and shifting reward systems. The conversation highlights the importance of awareness, reframing language, and building mental strength, offering listeners actionable tools to regain control over their “tiny but mighty” compulsions and make more intentional choices.

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Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

• Exploration of “little addictions” and their impact on daily life.
• Discussion on the neuroscience of addiction, particularly the role of dopamine.
• Examination of the difference between “little addictions” and clinical addictions.
• Strategies for managing compulsive behaviors and creating healthier habits.
• The importance of environmental factors in shaping behavior and habits.
• Insights on the internal conflict between the impulsive limbic system and the self-regulating prefrontal cortex.
• The concept of “dopamine shifting” to redirect reward systems toward healthier activities.
• Personal anecdotes illustrating the challenges and successes in overcoming compulsions.
• The significance of language in framing choices around habits and self-control.
• Practical tools and apps to help manage technology and behavioral addictions.

For full show notes:⁠⁠ click here!⁠⁠

If you enjoyed this conversation with Catherine Gray, check out these other episodes:

Understanding Identity and How Our Past Shapes Who We Become with Catherine Gray

Rethinking Addiction and Identity with Catherine Gray

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