the 90-minute focus protocol:

brain runs in 90-min ultradian cycles. adenosine builds → focus crashes.

caffeine masks it. real fix: 10-20 min break, zero cognitive load.

work with your biology. ⚡

your brain deletes information that contradicts your beliefs.

confirmation bias = efficiency feature. contradictory info costs 30% more energy.

fix: one disagreeable source per week.

your brain optimizes for efficiency, not truth. 🎯

why you can't fall asleep after looking at your phone:

blue light = 3h melatonin suppression. but worse: scrolling triggers hunting behavior in your brain. cortisol + dopamine.

your phone isn't keeping you awake. your ancient brain is. 🧬

dopamine isn't your reward chemical.

it's your motivation chemical — released BEFORE the reward, not after.

that's why scrolling is addictive. anticipation, not satisfaction.

dopamine doesn't celebrate. it hunts. 🧠