"The ability to observe without evaluating is the highest form of intelligence." — Jiddu Krishnamurti

Hi Reader,

Good morning, I hope the start of your year is settling into a decent rhythm. I was up really early this morning to have a moment before everyone woke up and noticed how much harder it is to find any peace or stillness once the emails and notifications start firing.

I was reminded of a research study I just read on dopamine published this month in the Journal of Neuroscience.

We usually view dopamine as a "feel-good" reward, but this new research suggests that in our executive brain, dopamine acts more like a generalized arousal signal. It isn't just telling you that something good happened; it’s telling your brain to stay alert.

For many of us, the struggle isn't an addiction to pleasure—it’s an addiction to being "on." The constant phone checking and frenetic energy aren't signs of productivity; they are signs of a system stuck in high arousal. When you can’t turn "off," you’ve lost your executive "brakes."

So strength isn't about how much information you can process or how long you can stay alert. It’s about the ability to down-regulate. You aren't in charge of your life if you can’t control your own "off" switch.

This week, I encourage you to notice where you are chasing arousal disguised as progress.

Cheers,

Dr. John Álvarez

P.S. If you’ve forgotten how to find the "off" switch and need some techniques or down-regulation training, you know where to find me. You can book a strategy session here: [Link: Book a Session]

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