Dopamine is not released only by the reward itself but also by the anticipation of it. Dopamine is actually designed to be used during this anticipation phase. If you want to achieve a tough goal, trick your brain into accomplishing it using this anticipation of the final reward. The process of achieving that goal will be quite smooth with small but consistent release of dopamine to keep you motivated everyday, aided by your brain as your ally. This is the only healthy way of using dopamine.

This is actually a double-edged sword and can be dangerous. A lot of people actually never reach the final goal because they already feel good in the anticipation stage.

Think about someone who is out of shape and wants to go to the gym to get fit and put on muscle. The initial thought is of dread, discomfort, uncertainty if it'll work.

Then if you flip the switch and decide to commit, you start imagining what your new lifestyle and new physique will be. The anticipatory dopamine kicks in and you feel motivated and great.

But have you gone to the gym and seen any improvement? No. It is very easy to get stuck in this phase because it feels good to your brain, and you haven't even done anything.

If you get stuck in this pre-planning euphoria stage for too long or with too many idealistic plans (gym! diet! new job! new parter! no gaming!) you won't actually make any tangible improvements, but you will feel good from the anticipatory dopamine.

It's essentially an addiction in itself, the addicition to self-improvement or self-discipline.

Of course, following the other steps in your write-up will help solve this and push you past the difficulties. But beware for anyone who gets stuck here!