In this episode, we beat the winter blues by cutting the dopamine spikes that secretly crash your mood. You’ll learn how the rollercoaster rule explains seasonal depression—and why staying cleaner keeps your baseline happiness steady. From double-screen doom scrolling, to “I deserve it” winter cravings, to the simple Spike Check habit, the big takeaway is simple: the more you avoid artificial highs, the less your mood crashes later.

⏰ TIMESTAMPS

00:00 The winter moment that didn’t make sense

00:47 The rollercoaster rule explained

02:55 Why winter cravings hit harder

04:40 The Spike Check habit

06:20 Ride the urge (daily call to action)

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