In today’s fast-paced world, finding a balance between productivity and relaxation is a challenge many of us face. I believe scheduling both micro breaks and macro breaks can make all the difference.
Micro Breaks: Small but Powerful
Micro breaks happen more frequently throughout the week — like my Mondays and Fridays, which I dedicate to working out, blogging, watching Netflix, and unwinding for a few hours. These small pauses create a rhythm of rest that keeps me motivated and energized, even on busy days.
Macro Breaks: The Big Reward
Macro breaks are those larger moments of rest we give ourselves after completing major goals. For example, when I have a big deadline like submitting a portfolio, I dive in with full focus and effort. After I finish, I reward myself — maybe by booking a flight to a quiet place to recharge. This bigger “breathing window” helps me celebrate the hard work and reset for the next challenge.
Inspired by Don’t Eat the Marshmallow Yet
This approach reminded me of Don’t Eat the Marshmallow Yet, a legendary childhood book about delaying gratification for greater happiness and success. It teaches that sometimes saying “not yet” to immediate pleasure helps us achieve bigger goals.
In this light, every break—whether macro or micro—is like a small marshmallow that keeps us moving toward a larger purpose. But if you give yourself a bigger marshmallow than you’ve earned, you risk losing the motivation to keep striving for the greater reward.
It’s about finding the right dose of dopamine to stay on track—enough to keep going, but not so much that you lose the drive to pursue something greater.
“The ability to delay gratification is the master skill that leads to success.”
Don’t Eat the Marshmallow Yet by Joachim de Posada
Give Yourself Credit
I believe many of us practice this balancing act, even without realizing it. Simply recognizing the value of these breaks adds motivation and a sense of accomplishment.
So to all the readers who’ve been grinding hard — take pride in your efforts and enjoy those well-earned breaks. You deserve it.
Book review: Kabasawa, S. (2018). Your Brain Wants Optimization. Sam & Parkers.
Understanding your brain’s chemistry
Our brain operates through a complex network of neurotransmitters that control our emotions, motivation, memory, and overall cognitive abilities. This book simplifies the intricate workings of the brain, focusing on seven key neurotransmitters that play a vital role in optimizing performance and productivity.
The seven key neurotransmitters
1. Dopamine: The Motivation Booster
Dopamine is the chemical that fuels our drive to achieve. It is released when we set and accomplish goals, reinforcing a sense of reward and success. However, excessive dopamine can lead to dependency, while a deficiency can result in movement disorders like Parkinson’s disease.
2. Norepinephrine: The Focus Enhancer
This neurotransmitter is crucial for alertness and concentration. It regulates the body’s fight-or-flight response and plays a role in stress management. Long-term overproduction, however, is linked to increased anxiety and depression.
3. Serotonin: The Mood Stabilizer
Serotonin helps regulate emotions, ensuring balance and mental well-being. It counteracts the effects of dopamine and norepinephrine, preventing excessive highs and lows. A deficiency can lead to depression and mood disorders.
4. Adrenaline: The Energy Surge
Adrenaline prepares the body for action, increasing heart rate and energy levels. While it can be beneficial in short bursts, prolonged exposure can lead to chronic stress and burnout.
5. Acetylcholine: The Memory Catalyst
This neurotransmitter is essential for learning, memory, and creativity. It enhances cognitive function and helps the brain retain information efficiently.
6. Melatonin: The Sleep Regulator
Melatonin controls sleep cycles and recovery. Proper sleep is crucial for brain function, and disturbances in melatonin production can lead to insomnia and cognitive decline.
7. Endorphins: The Natural Painkillers
Endorphins generate feelings of happiness and euphoria while reducing pain perception. They are released through activities like exercise, laughter, and social bonding.
Balance is the key
The key to peak brain performance lies in maintaining the right balance of these neurotransmitters. Modern lifestyle factors such as stress, poor diet, and irregular sleep disrupt this delicate balance, affecting mental clarity and emotional stability.
How can we use these to our benefit? Let’s take a look at dopamine.
Dopamine plays a crucial role in motivation and achievement. By understanding how it works, we can use it to our advantage.
1. Goal Setting
Set clear and achievable goals to trigger dopamine release.
Instead of overwhelming long-term goals, break them down into small, manageable steps.
Each milestone reached reinforces motivation and sustains long-term progress.
2. Visualizing Your Success
The brain responds positively to visualized achievements.
Creating a mental picture of success enhances commitment and focus.
3. Boosting Learning Efficiency
Enjoying the learning process increases dopamine, leading to better comprehension and memory retention.
Engaging, interactive, and rewarding study methods help sustain motivation.
For me, this blog is the perfect example of having a regular, steady, fixed dose of dopamine. Each weekly post gives me that small but satisfying reward, fueling my motivation and helping me stay focused on my long-term goals. It’s a simple yet effective way to keep the momentum going while improving my communication skills and mental well-being.
Final thoughts
Life is a series of rewarding challenges, and by treating each day as an opportunity to balance and boost my brain chemistry, I’m constantly evolving into the best version of myself.
I hope learning about these magical substances inspires you to explore your own brain’s potential. Maybe some of you need to boost serotonin to lift your mood, while others might benefit from decreasing an overflow of norepinephrine. Whatever it is, recognizing when your balance is off is the first step toward change.
Take a moment each day to check in with yourself. Notice if you feel a little off-balance and consider the role your brain’s chemistry might be playing. Small adjustments in your routine – whether it’s more sleep, a brisk walk, or a mindful pause – can help recalibrate your neurotransmitters. By understanding and respecting your brain’s needs, you’re not just surviving each day-you’re setting the stage for continual growth and lasting well-being.
Here’s to embracing each challenge as an opportunity to nurture our minds and transform our lives. Happy optimizing!
A journey in ink 
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