My Quick Fix “Dopamine Landscape” — instant reward, excitement, novelty) versus what delivers a sustained high (flow, purpose, deep satisfaction).
Activities that excite, stimulate, or reward you instantly — often connected to novelty, achievement, or social validation.
Creative/Artistic
Seeing a successful AI-generated image match your vision
Pulling a clean lino print or perfect chine-collé layer
Uploading or publishing a new post on your blog (and seeing likes or traffic)
Getting the colour balance or texture just right in Adobe Express or iMovie
Watching a Watersprites clip come together with sound and transitions
Finding an old diary entry that resonates or perfectly matches a story moment
Coaching/Performance
Seeing a swimmer execute a perfect turn, dive, or finish after your cue
Delivering an on-deck instruction that instantly changes an athlete’s technique
Seeing improvement in a stopwatch split, or a swimmer smile with pride
Receiving positive feedback from parents, athletes, or another coach
Personal/Aesthetic
Discovering an ancient or veteran tree that’s spectacularly formed
Getting an Ancient Tree Inventory pin accepted
Buying or unboxing new art materials, print paper, or swimming kit
Discovering a new technique or process video on YouTube (art or swim)
Getting recognition or a new follower on a creative or professional post
Relational/Social
Seeing a message or photo from an old friend or collaborator
Unexpected praise or affirmation from someone you respect
Making someone laugh with a dry or witty comment
Sustained Dopamine (long-term flow and fulfilment)
These are activities that build up deep satisfaction and ongoing motivation — slower to start, but longer-lasting.
Creative/Intellectual
Immersing in rewriting or re-structuring The Form Photo or The Girl in the Garden
Editing handwritten pages into typed form and seeing the story take shape
Designing a print series that interlocks (e.g., Hadrian’s Wall Triptych)
Revisiting diaries as part of your Fifty Years On project
Watching a full Watersprites scene flow seamlessly after weeks of tweaking
Coaching/Leadership
Seeing long-term swimmer development (from 9–10 years to County/Regional level)
Building squad culture and seeing peer support emerge
Completing Senior Coach portfolio milestones or Level 3 modules
Planning and executing a well-structured mesocycle and seeing it pay off at competition
Environmental/Community
Surveying ancient trees, recording data accurately, and entering submissions
Leading a guided walk and watching people see trees differently
Presenting at a local AGM or council meeting with clarity and purpose
Building long-term stewardship plans for town or woodland projects
Personal/Reflective
Revisiting and reframing childhood memories through narrative or art
Sitting quietly drawing a tree or revising a story by hand
Traveling with your wife — especially by slow routes (ferry, car, bike)
Returning from a gala, tired but fulfilled, knowing you gave everything
Possible Third Category: “Double-Phase Hits”
Some of your activities deliver both — a quick and sustained hit:
Completing a blog post or print and sharing it — instant reward + long-term portfolio growth
Building a P2 session plan — immediate creativity + delayed satisfaction when it runs well
Dream analysis or Jungian reflection — short curiosity spike + longer insight satisfaction
Revisiting filming or editing past experiences — nostalgia + mastery
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