The reason most people don't achieve their goals is that their brains are fried. To build the life you want, you need to focus on one task for hours, days, or weeks on end. Today, I'll show you how to rewire your brain in 7 steps to help you achieve this focus.

Let’s go.

Chase Real Dopamine

You will never reach your full potential if fake dopamine is within reach. Real dopamine is essential for maintaining motivation, keeping you engaged, and focused on your goal. When you rely on fake dopamine, you feel drained and unfulfilled.

3. Signs You’ve Been Chasing Fake Dopamine Your Whole Life:

1. You always feel tired.

2. You feel depressed all the time.

3. You have no motivation to do anything.

If you fit into any of these it is a clear sign that you've been seeking dopamine from the wrong places.

But don't worry; I've got your back. Because there are certain activities you can do to naturally produce good dopamine, which allows you to keep sustained levels that will keep you motivated

5 Activities to Elevate Good Dopamine Levels:

1. Sunlight exposure

2. Sauna

3. Weightlifting

4. Listening to calm music

5. Cold plungeResearch from the National Library of Medicine found that exposure to cold increases dopamine by 250%, similar to the levels produced by cocaine. The difference is, you won’t mess up your brain, and you’ll feel amazing afterward.

Consume Foods That Supercharge Your Brain

If you don't consume foods that contain the vitamins your brain needs, you're always going to experience brain fog. One of the most important nutrients for your brain is antioxidants, which promote better focus, retention, and memory.

Ten Brain Foods to Start Supercharging Your Brain:

1. Avocado

2. Blueberries

3. Broccoli

4. Olive Oil

5. Eggs

6. Green Leafy Vegetables

7. Wild Salmon

8. Turmeric

9. Walnuts

10. Dark Chocolate

By incorporating these Foods into your diet every day you'll be one step closer to rebalancing the chemicals in your brain.

But I'm not done cuz I'm still going to show you how to create a music playlist to focus and even how to fall asleep when you don't want to.

Stop Being Alone

Loneliness is toxic for human beings. According to science, you need at least 4 friends to max out your oxytocin levels. Most men think they can only find friends at school, but that’s not true. There are three other places where you can make better friends.

Now this is important because oxytocin is a hormone that releases in our bloodstream to help build better connections with people however with male loneliness epidemic on a rise oxytocin deficiency in us men is increasing which is leading to more anxiety and depression. So you might be wondering where do I find 4 friends:

3 Best Places to Make Friends:

1. Fitness Groups: Join a local fitness group in your area. Most cities have groups that run 5k's almost every Saturday or Sunday morning.

2. Dinners: Organise dinners with friends and encourage them to bring others. This builds a strong social network and increases oxytocin.

3. Traveling: Traveling exposes you to new cultures, stories, and experiences, making you a more interesting person.

Use Music for Unlimited Focus

We’re going to create a focused playlist together that will help save your short attention span. Research from the National Library of Medicine found that music can enhance brain function by triggering the release of acetylcholine, which enhances focus. So whenever you need to focus and be productive such as study or working on your side hustle or your business you have to listen to music that have temples between 100 and 138 beats per minute that also contain no words

10. Songs for Your Focus Playlist:

1. "Cornfield Chase" from the Interstellar soundtrack

2. "Time" from the Inception soundtrack

3. Turkish March

4. Für Elise (any song)

5. Mozart (any song)

6. The Social Network soundtrack (any song)

7. The Halo theme song

8. "Mirror" by Justin Timberlake

9. Lofi Beats

By choosing the right music, you’ll elevate your focus, stay more engaged with your tasks, and even see improvements in your overall mood.

Learn to Fall Asleep When Your Mind Doesn’t Want To

If you have trouble falling asleep, it’s often because your mind is flooded with thoughts that keep you awake. You can combat this by boosting your melatonin production with a technique called cognitive shuffling.

How to Do Cognitive Shuffling:

1. Start by picking a letter in the alphabet.

2. Count your heartbeats.

3. After every eighth beat, think of a new word that starts with that letter.

This technique mimics micro-dreams, putting your brain into a state conducive to sleep.

Try it out.

Wake Up Correctly

The first five minutes after you wake up are the most important of your day. If you start by thinking negative thoughts, you’re setting yourself up for a stressful day. According to the University of New England, showing gratitude can reduce stress and combat depression.

Morning Routine:

• Wake up without reaching for your phone.

• Think of something you’re genuinely grateful for.

This simple practice can make a significant difference in your day.

There’s only one thing left to fix your brain for ever.

Lower Your Brain’s Degeneration By Doing Something That Fills You With Awe

To slow down brain degeneration, do something that fills you with awe. This could be as simple as going for a walk in nature, which boosts serotonin levels. For an even greater effect, try something profound and new that touches your mind, body, and spirit.

You’ve now got the blueprint to unf*ck your brain and take control of your life. These seven steps aren’t just tips—they’re a roadmap to becoming the best version of yourself.

But remember, none of this matters if you don’t take action. It’s easy to keep doing what you’ve always done, but real change comes from stepping out of your comfort zone and committing to something bigger.

Cheers,

Jonas