Dopamine is good for motivation, focus and satisfaction. We have to know how to control it.
There are things to get short term dopamine dose - chocolate, nicotine, caffeine, sex, some kind of narcotics, drugs. Quick boost of motivation, energy.
Short term dopamine boost current base dopamine level around 2-3 times, but quickly gets lower beyond the base level.
To get long term dopamine gain - getting exposed to cold water is the way.
It’s never getting comfortable to do that, huge increase of adrenaline, steady increase of dopamine evener than you get out from water.
Enjoy hard work while focusing on process, without seeking for reward, without any additional resource of dopamine.
If we decide that thing is good for a us, that we love if it’s easier to go through it.