Never in a mood to act towards your goals? Say “NO” to explosive rewards.

Understanding Chronic Tiredness

Chronic Tiredness is a condition characterized by persistent fatigue/demotivation despite adequate sleep. It leads to difficulties in concentrating on work or studies and a general lack of motivation to pursue goals. Research suggests this is more psychological than physical, linked to the brain’s reward system and dopamine levels, which can be desensitized by modern low-effort, high-reward activities like social media scrolling [American Psychological Association]. This issue remains relevant, with reports highlighting its prevalence, such as a UKG India workforce survey finding 78% of Indian employees feeling burned out due to tiredness.

Please note that this conversation of chronic tiredness is limited to a perspective of self-help and individual-responsibility. Kindly seek professional help for systemic factors such as societal pressures or medical conditions like anemia or mononucleosis.

The Central Governor Model

Proposed by Dr. Timothy Noakes, the Central Governor Model suggests that the brain regulates physical exertion to prevent harm, producing feelings of fatigue as a protective mechanism. While initially applied to physical activity, this model can be extended to mental tasks. When the brain perceives an imbalance between effort and reward, it induces fatigue to deter further action.

Brain Regions at Play

Before talking further, let’s briefly talk about some scientific jargon and how our brain has three different personas conflicting like in a “Saas-and-Bahu” show. 

Limbic System

It is the brain’s emotional center, responsible for impulses, cravings, and seeking immediate gratification. It’s ancient, reactive, and doesn’t care about tomorrow.
Picture this as the monkey in the wild—jumping from tree to tree, grabbing the nearest banana without a second thought. Instant reward? Yes please!

Prefrontal Cortex

It is the brain’s CEO, handling rational thinking, self-control, long-term planning, and weighing pros and cons. It’s the part that says, “Wait, maybe saving that banana for later is smarter.”
Picture this as the monkey that graduated from Harvard, wearing glasses, sipping espresso, and planning a 5-year banana investment strategy.

Insula

The Insula is like your internal body-mind translator. It scans your bodily sensations—heartbeat, gut tension, breath, temperature—and interprets them emotionally to guide your decisions. It’s the system that senses, “I have butterflies in my stomach… is it love or anxiety?”
Picture this as the monkey who became a therapist, sitting calmly, asking, “And how does that banana make you feel… in your stomach?”

• Limbic Monkey: “I want the banana! Now!”
• Prefrontal Monkey: “Let’s trade that banana for three coconuts tomorrow.”
• Insula Monkey: “I don’t know, guys… I’m getting a weird vibe from that banana.”

Excessive indulgence in instant gratification can weaken the Prefrontal Cortex-Insula connection, diminishing self-control and increasing impulsivity.

Two Types of Reward Systems

Explosive 

Explosive rewards ignite the brain’s limbic system, specifically targeting the mesolimbic dopamine pathway, which connects the ventral tegmental area (VTA) to the nucleus accumbens (NAcc). This reward circuit is engineered for instant gratification, exploding the brain with dopamine whenever we indulge in activities like eating sugary snacks, scrolling through social media feeds, playing video games, smoking a cigarette or watching adult scenes. The result is a sharp, exhilarating spike of joy, but it’s fleeting. As dopamine levels plummet post-spike, a “crash” ensues, leaving behind cravings for more stimulation to recapture that high. Over time, this rollercoaster can desensitize dopamine receptors, dulling our ability to enjoy subtler pleasures and fostering impulsive habits. 

Picture yourself binge-watching a gripping TV series. Each episode dangles a cliffhanger, sparking a dopamine surge that screams, “Keep watching!” The suspense hooks you, delivering a rush of excitement as you click “next episode” to unravel the plot. Hours slip by unnoticed, fueled by the promise of resolving that tension. But when the screen finally goes dark, exhaustion creeps in. You might feel drained, foggy, or even regretful for ignoring chores or sleep. 

Sustainable 

Sustainable rewards, in contrast, call on the prefrontal cortex (PFC), the brain’s command center for planning, decision-making, and self-discipline. Rather than a dopamine deluge, these rewards dish out the neurotransmitter in a slow, steady drip, tied to pursuits like mastering a skill, building relationships, or chasing long-term goals. Activities such as learning a musical instrument or sticking to a workout routine strengthen ties between the PFC and the limbic system, with the anterior cingulate cortex (ACC) playing referee to keep motivation humming. This gradual release, paired with boosts from serotonin and endorphins, cultivates a deep-seated sense of well-being—not just a flash of fun. Over time, this rewires the brain for resilience and fulfillment, reducing reliance on constant thrills and fostering a reward system that’s built to last.

Consider someone training for a marathon. It’s a grind—weeks of early mornings, sore muscles, and incremental progress. There’s no instant dopamine jackpot after a single run; instead, the reward unfolds slowly. Each milestone—running an extra mile, shaving seconds off a pace—builds quiet confidence and strength. Crossing the finish line after months of effort delivers not just a fleeting high but a profound sense of triumph, bolstered by improved health and self-worth. Unlike the binge-watching spiral, this satisfaction sticks around, fueling motivation for new challenges.

Dopamine and Modern Life

Dopamine, a neurotransmitter, as researched by Kent Berridge, drives “wanting” rather than “liking,” making it crucial for motivation. However, constant stimulation from instant gratification sources can lead to dopamine desensitization, making effortful tasks feel unrewarding.

A McKinsey research on social media use, supports this, showing altered dopamine pathways leading to addiction-like behaviors. For example, 30 minutes of social media might yield quick dopamine, while 8 hours of studying offers delayed rewards, and the brain often favors the former.

Social Media offers a dopamine buffet—projection of amazing lives of sexy men and women—providing quick pleasure shots with minimal efforts. This over-stimulates the limbic system, leading to desensitization. The brain then struggles to find motivation for long-term, effortful tasks, contributing to chronic tiredness.

Strategies against Demotivation

Adopting a growth mindset, where abilities are seen as developable through effort, can boost resilience and motivation, as per Carol Dweck’s research. Building habits like morning workouts or journaling can rewire the brain, strengthening connections between the prefrontal cortex and insula for better self-control. Practices like meditation and yoga also help recondition dopamine receptors, enhancing focus and patience. Also, mindfully resisting the urge to seek explosive rewards can work wonders on breaking the habit. Hence, the next time your mind asks you for a 20 minute gaming session, say “No”.

Key Summary

Key Citations

• Chronic Fatigue Syndrome in Young People
• Social Media and Dopamine Impact on Teens
• Central Governor Model in Neuroscience
• Gen Z Mental Health and Social Media Impact
• Carol Dweck’s Growth Mindset Research
• Meditation Effects on Dopamine Receptors
• Fatigue Causes and Symptoms
• Kent Berridge’s Dopamine Motivation Research
• Immediate vs. Delayed Reward Brain Systems
• Headspace Meditation App for Daily Practice
• GetSetFlyScience YouTube Channel