After Billable Hours: Spirals, Dopamine Menus & Persistent Drive for Autonomy

Conscious Mental Health

Send us a text

In this “After Billable Hours” episode, Juniper and Laurel banter about anxiety, guilt, and productivity, exploring how societal expectations (a.k.a. the Protestant work ethic and more) can turn even the smallest bit of relaxation or pleasure into a source of stress.
Juniper shares a story about their most recent spirals, while Laurel drinks Grandma Chai tea and discovers her personal brand, “tired.” Together, they embrace their "not-so guilty" pleasures and create “dopamine menus.” With a few random side-quests and practical tips, they share how they personalize ways to recharge without turning it into another to-do list. Spoiler - snacking ranks high on the list.
Random choice generator, in case you can't make up your mind - https://www.textfixer.com/tools/random-choice.php
Key points extracted by our AI assistant Fred:
🎙️ Introduction and Disclaimer (00:10 - 03:01)

🤣 Meme of the Week (03:01 - 07:42)

•Break down a meme about how anxiety turns every little pleasure into a guilt trip.

•Share personal anecdotes about dealing with this anxiety paradox.

•Discuss the never-ending pressure to be productive, especially during the pandemic.

🧠 Dopamine Menus (07:42 - 21:56)

•Introduce the concept of a “dopamine menu”—think of it as a mood-boosting cheat sheet.

•Lay out the categories: starters, entrees, sides, and desserts (because who doesn’t need dessert for their brain?).

•Share personal examples of activities that pack a dopamine punch.

•Highlight the importance of prepping your “ingredients” to make it easier to recharge.

🌀 Spiral Lists and Disrupting the Thought Tornado (21:56 - 30:12)

•Dive into personal experiences with anxiety spirals and how they mess with your day.

•Introduce strategies to interrupt negative thought patterns.

•Reveal the “spiral list” as a tool for turning that mental chaos into something more manageable.

🚿 Facing the Struggle to Recharge (30:12 - 39:18)

•Discuss the very real resistance to doing things that should help you feel better but somehow don’t.

•Share relatable stories about the battle of shower routines and the shock of cold water therapy.

•Emphasize the importance of finding what actually works for you, even if it’s unconventional.

🎲 Roll the Dice: Gamifying the Dopamine Menu (39:18 - 49:08)

•Discuss specific strategies for making your dopamine menu work for you.

•Share quick-hit ideas for instant mood boosts and more involved activities when you have the time.

•Introduce the idea of using dice to turn choosing an activity into a game.

🔄 Wrap-up and What’s Next (49:08 - 56:53)

Please share your voice with us! We would love to hear from you!
Record a voice message here.
Send us a comment here.
Apply to be a guest on this podcast here.
Would you like to share your work with the Conscious Mental Health Community ? We offer both paid and free sponsorship opportunities. To apply click here.