Future Brent – A Mental Model: A 1% Nudge Toward a Kinder Tomorrow

December 9, 2025December 9, 2025 / lbhuston / Leave a comment

On Not Quite Random, we often wander through the intersections of the personal and the technical, and today is no different. Let me share with you a little mental model I like to call “Future Brent.” It’s a simple yet powerful approach: every time I have a sliver of free time, I ask, “What can I do right now that will make things a little easier for future Brent?”

ChatGPT Image Dec 9 2025 at 10 23 45 AM

It’s built on three pillars. First, optimizing for optionality. That means creating flexibility and space so that future Brent has more choices and less friction. Second, it’s about that 1% improvement each day—like the old adage says, just nudging life forward a tiny bit at a time. And finally, it’s about kindness and compassion for your future self.

Just the other day, I spent 20 minutes clearing out an overcrowded closet. That little investment meant that future mornings were smoother and simpler—future Brent didn’t have to wrestle with a mountain of clothes. And right now, as I chat with you, I’m out on a walk—because a little fresh air is a gift to future Brent’s health and mood.

In the end, this mental model is about blending a bit of personal reflection with a dash of practical action. It’s a reminder that the smallest acts of kindness to ourselves today can create a more flexible, happier, and more empowered tomorrow. So here’s to all of us finding those little 1% opportunities and giving future us a reason to smile.

Hybrid Work, Cognitive Fragmentation, and the Rise of Flow‑Design

December 8, 2025 / lbhuston / Leave a comment

Context: Why hybrid work isn’t just a convenience

Hybrid work isn’t a fringe experiment anymore — it’s quickly becoming the baseline. A 2024–25 survey in the U.S. shows that 52% of employees whose jobs can be remote work in a hybrid mode, and another 27% are fully remote.

Other recent studies reinforce the upsides: hybrid arrangements often deliver similar productivity and career‑advancement outcomes as fully on-site roles, while improving employee retention and satisfaction.

Redheadcoffee

In short: hybrid work is now normal — and that normalization brings new challenges that go beyond “working from home vs. office.”

The Hidden Cost: Cognitive Fragmentation as an Engineering Problem

When organizations shift to hybrid work, they often celebrate autonomy, flexibility, and freedom from commutes. What gets less attention is how hybrid systems — built around multiple apps, asynchronous communication, decentralized teams, shifting time zones — cause constant context switching.

Each time we jump from an email thread to a project board, then to a chat, then to a doc — that’s not just a change in window or tab. It is a mental task switch.
Such switches can consume as much as 40% of productive time.
Beyond lost time, there’s a deeper toll: the phenomenon of “attention residue.” That’s when remnants of the previous task linger in your mind, degrading focus and decreasing performance on the current task — especially harmful for cognitively demanding or creative work.

If we think about hybrid work as an engineered system, context switching is a kind of “friction” — not in code or infrastructure, but in human attention. And like any engineering problem, friction can — and should — be minimized.

Second‑Order Effects: Why Cognitive Fragmentation Matters

Cognitive fragmentation doesn’t just reduce throughput or add stress. Its effects ripple deeper, with impacts on:

Quality of output: When attention is fragmented, even small tasks suffer. Mistakes creep in, thoughtfulness erodes, and deep work becomes rare.
Long-term mental fatigue and burnout: Constant switching wears down cognitive reserves. It’s no longer just “too much work,” but “too many contexts” demanding attention.
Team performance and morale: At the organizational level, teams that minimize context switching report stronger morale, better retention, and fewer “after‑hours” overloads.
Loss of strategic thinking and flow states: When individuals rarely stay in one mental context long enough, opportunities for deep reflection, creative thinking, or coherent planning erode.

In short, hybrid work doesn’t just shift “where” work happens — it fundamentally alters how work happens.

Why Current Solutions Fall Short

There are many popular “help me focus” strategies:

The classic — Pomodoro Technique / “deep work” blocks / browser blockers.
Calendar-based time blocking to carve out uninterrupted hours.
Productivity suites: project/task trackers like Asana, Notion, Linear and other collaboration tools — designed to organize work across contexts.

And yet — these often treat only the symptoms, not the underlying architecture of distraction. What’s missing is a system‑level guidance on:

Mapping cognitive load across workflow architecture (not just “my calendar,” but “how many systems/platforms/contexts am I juggling?”).
Designing environments (digital and physical) that reduce cross‑system interference instead of piling more tools.
Considering second‑ and third‑order consequences — not just “did I get tasks done?” but “did I preserve attention capacity, quality, and mental energy?”

In other words: we lack a rationalist, engineered approach to hybrid‑work life hacking.

Toward Flow‑Preserving Systems: A Pareto Model of Attention

If we treat attention as a finite resource — and work systems as pipelines — then hybrid work demands more than discipline: it demands architecture. Here’s a framework rooted in the 80/20 (Pareto) principle and “flow‑preserving design.”

1. Identify your “attention vector” — where does your attention go?

List the systems, tools, communication modes, and contexts you interact with daily. How many platforms? How many distinct contexts (e.g., team A chat, team B ticket board, email, docs, meetings)? Rank them by frequency and friction.

2. Cull ruthlessly. Apply the 80/20 test to contexts:

Which 20% of contexts produce 80% of meaningful value? Those deserve high-bandwidth attention and uninterrupted time. Everything else — low‑value, context‑switch‑heavy noise — may be candidates for elimination, batching, or delegation.

3. Build “flow windows,” not just “focus zones.”

Rather than hoping “deep work days” will save you, build structural constraints: e.g., merge related contexts (use fewer overlapping tools), group similar tasks, minimize simultaneous cross-team demands, push meetings into consolidated blocks, silence cross‑context notifications when in flow windows.

4. Design both digital and physical environments for flow.

Digital: reduce number of apps, unify communications, use integrated platforms intelligently.
Physical: fight “always on” posture — treat work zones as environments with their own constraints.

5. Monitor second‑order effects.

Track not just output quantity, but quality, mental fatigue, clarity, creativity, and subjective well‑being. Use “collaboration analytics” if available (e.g., data on meeting load, communication frequency) to understand when fragmentation creeps up.

Conclusion: Hybrid Work Needs More Than Tools — It Needs Architecture

Hybrid work is now the baseline for millions of professionals. But with that shift comes a subtle and pervasive risk: cognitive fragmentation. Like a system under high load without proper caching or resource pooling, our brains start thrashing — switching, reloading, groggy, inefficient.

We can fight that not (only) through willpower, but through design. Treat your mental bandwidth as a resource. Treat hybrid work as an engineered system. Apply Pareto-style pruning. Consolidate contexts. Build flow‑preserving constraints. Track not just tasks — but cognitive load, quality, and fatigue.

If done intentionally, you might discover that hybrid work doesn’t just offer flexibility — it offers the potential for deeper focus, higher quality, and less mental burnout.

References

Great Place to Work, Remote Work Productivity Study: greatplacetowork.com
Stanford University Research on Hybrid Work: news.stanford.edu
Reclaim.ai on Context Switching: reclaim.ai
Conclude.io on Context Switching and Productivity Loss: conclude.io
Software.com DevOps Guide: software.com
BasicOps on Context Switching Impact: basicops.com
RSIS International Study on Collaboration Analytics: rsisinternational.org

Support My Work

If this post resonated with you, and you’d like to support further writing like this — analyses of digital work, cognition, and designing for flow — consider buying me a coffee: Buy Me a Coffee ☕

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

When the Machine Does (Too Much of) the Thinking: Preserving Human Judgment and Skill in the Age of AI

December 1, 2025 / lbhuston / Leave a comment

We’re entering an age where artificial intelligence is no longer just another tool — it’s quickly becoming the path of least resistance. AI drafts our messages, summarizes our meetings, writes our reports, refines our images, and even offers us creative ideas before we’ve had a chance to think of any ourselves.

Convenience is powerful. But convenience has a cost.

As we let AI take over more and more of the cognitive load, something subtle but profound is at risk: the slow erosion of our own human skills, craft, judgment, and agency. This article explores that risk — drawing on emerging research — and offers mental models and methodologies for using AI without losing ourselves in the process.

SqueezedByAI3

The Quiet Creep of Cognitive Erosion

Automation and the “Out-of-the-Loop” Problem

History shows us what happens when humans rely too heavily on automation. In aviation and other high-stakes fields, operators who relied on autopilot for long periods became less capable of manual control and situational awareness. This degradation is sometimes called the “out-of-the-loop performance problem.”

AI magnifies this. While traditional automation replaced physical tasks, AI increasingly replaces cognitive ones — reasoning, drafting, synthesizing, deciding.

Cognitive Offloading

Cognitive offloading is when we delegate thinking, remembering, or problem-solving to external systems. Offloading basic memory to calendars or calculators is one thing; offloading judgment, analysis, and creativity to AI is another.

Research shows that when AI assists with writing, analysis, and decision-making, users expend less mental effort. Less effort means fewer opportunities for deep learning, reflection, and mastery. Over time, this creates measurable declines in memory, reasoning, and problem-solving ability.

Automation Bias

There is also the subtle psychological tendency to trust automated outputs even when the automation is wrong — a phenomenon known as automation bias. As AI becomes more fluent, more human-like, and more authoritative, the risk of uncritical acceptance increases. This diminishes skepticism, undermines oversight, and trains us to defer rather than interrogate.

Distributed Cognitive Atrophy

Some researchers propose an even broader idea: distributed cognitive atrophy. As humans rely on AI for more of the “thinking work,” the cognitive load shifts from individuals to systems. The result isn’t just weaker skills — it’s a change in how we think, emphasizing efficiency and speed over depth, nuance, curiosity, or ambiguity tolerance.

Why It Matters

Loss of Craft and Mastery

Skills like writing, design, analysis, and diagnosis come from consistent practice. If AI automates practice, it also automates atrophy. Craftsmanship — the deep, intuitive, embodied knowledge that separates experts from novices — cannot survive on “review mode” alone.

Fragility and Over-Dependence

AI is powerful, but it is not infallible. Systems fail. Context shifts. Edge cases emerge. Regulations change. When that happens, human expertise must be capable — not dormant.

An over-automated society is efficient — but brittle.

Decline of Critical Thinking

When algorithms become our source of answers, humans risk becoming passive consumers rather than active thinkers. Critical thinking, skepticism, and curiosity diminish unless intentionally cultivated.

Society-Scale Consequences

If entire generations grow up doing less cognitive work, relying more on AI for thinking, writing, and deciding, the long-term societal cost may be profound: fewer innovators, weaker democratic deliberation, and an erosion of collective intellectual capital.

Mental Models for AI-Era Thinking

To navigate a world saturated with AI without surrendering autonomy or skill, we need deliberate mental frameworks:

1. AI as Co-Pilot, Not Autopilot

AI should support, not replace. Treat outputs as suggestions, not solutions. The human remains responsible for direction, reasoning, and final verification.

2. The Cognitive Gym Model

Just as muscles atrophy without resistance, cognitive abilities decline without challenge. Integrate “manual cognitive workouts” into your routine: writing without AI, solving problems from scratch, synthesizing information yourself.

3. Dual-Track Workflow (“With AI / Without AI”)

Maintain two parallel modes of working: one with AI enabled for efficiency, and another deliberately unplugged to keep craft and judgment sharp.

4. Critical-First Thinking

Assume AI could be wrong. Ask:

What assumptions might this contain?
What’s missing?
What data or reasoning would I need to trust this?
This keeps skepticism alive.

5. Meta-Cognitive Awareness

Ease of output does not equal understanding. Actively track what you actually know versus what the AI merely gives you.

6. Progressive Autonomy

Borrowing from educational scaffolding: use AI to support learning early, but gradually remove dependence as expertise grows.

Practical Methodologies

These practices help preserve human skill while still benefiting from AI:

Personal Practices

Manual Days or Sessions: Dedicate regular time to perform tasks without AI.
Delayed AI Use: Attempt the task first, then use AI to refine or compare.
AI-Pull, Not AI-Push: Use AI only when you intentionally decide it is needed.

Team or Organizational Practices

Explain-Your-Reasoning Requirements: Even if AI assists, humans must articulate the rationale behind decisions.
Challenge-and-Verify Pass: Explicitly review AI outputs for flaws or blind spots.
Assign Human-Only Tasks: Preserve areas where human judgment, ethics, risk assessment, or creativity are indispensable.

Educational or Skill-Building Practices

Scaffold AI Use: Early support, later independence.
Complex, Ambiguous Problem Sets: Encourage tasks that require nuance and cannot be easily automated.

Design & Cultural Practices

Build AI as Mentor or Thought Partner: Tools should encourage reflection, not replacement.
Value Human Expertise: Track and reward critical thinking, creativity, and manual competence — not just AI-accelerated throughput.

Why This Moment Matters

AI is becoming ubiquitous faster than any cognitive technology in human history. Without intentional safeguards, the path of least resistance becomes the path of most cognitive loss. The more powerful AI becomes, the more conscious we must be in preserving the very skills that make us adaptable, creative, and resilient.

A Personal Commitment

Before reaching for AI, pause and ask:

“Is this something I want the machine to do — or something I still need to practice myself?”

If it’s the latter, do it yourself.
If it’s the former, use the AI — but verify the output, reflect on it, and understand it fully.

Convenience should not come at the cost of capability.

Support My Work

Support the creation of high-impact content and research. Sponsorship opportunities are available for specific topics, whitepapers, tools, or advisory insights. Learn more or contribute here: Buy Me A Coffee

References

Macnamara, B. N. (2024). Research on automation-related skill decay and AI-assisted performance.
Gerlich, M. (2025). Studies on cognitive offloading and the effects of AI on memory and critical thinking.
Jadhav, A. (2025). Work on distributed cognitive atrophy and how AI reshapes thought.
Chirayath, G. (2025). Analysis of cognitive trade-offs in AI-assisted work.
Chen, Y., et al. (2025). Experimental results on the reduction of cognitive effort when using AI tools.
Jose, B., et al. (2025). Cognitive paradoxes in human-AI interaction and reduced higher-order thinking.
Kumar, M., et al. (2025). Evidence of cognitive consequences and skill degradation linked to AI use.
Riley, C., et al. (2025). Survey of cognitive, behavioral, and emotional impacts of AI interactions.
Endsley, M. R., Kiris, E. O. (1995). Foundational work on the out-of-the-loop performance problem.
Research on automation bias and its effects on human decision-making.
Discussions on the Turing Trap and the risks of designing AI primarily for human replacement.
Natali, C., et al. (2025). AI-induced deskilling in medical diagnostics.
Commentary on societal-scale cognitive decline associated with AI use.

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

Build Systems for Your Worst Days, Not Your Best

November 3, 2025 / lbhuston / Leave a comment

I’ve had those days. You know the ones: back-to-back meetings, your inbox growing like a fungal bloom in the dark, and just a single, precious hour to get anything meaningful done. Those are the days when your tools, workflows, and systems either rise to meet the challenge—or collapse like a Jenga tower on a fault line.

And that’s exactly why I build systems for my worst days, not my best ones.

When You’re Running on Fumes, Systems Matter Most

It’s easy to fall into the trap of designing productivity systems around our ideal selves—the focused, energized version of us who starts the day with a triple espresso and a clear mind. But that version shows up maybe one or two days a week. The other days? We’re juggling distractions, fighting fatigue, and getting peppered with unexpected tasks.

Those are the days that test whether your systems are real or just aspirational scaffolding.

My Systems for the Storm

To survive—and sometimes even thrive—on my worst days, I rely on a suite of systems I’ve built and refined over time:

Custom planners for project, task, and resource tracking. These keep my attention on the highest-leverage work, even when my mind wants to wander.
Pre-created GPTs and automations that handle repetitive tasks, from research to analysis. On a rough day, this means things still get done while I conserve cognitive bandwidth.
Browser scripts that speed up form fills, document parsing, and other friction-heavy tasks.
The EDSAM mental model helps me triage and prioritize quickly without falling into reactive mode. (EDSAM = Eliminate, Delegate, Simplify, Automate, Maintain)
A weekly review process that previews the chaos ahead and lets me make strategic decisions before I’m in the thick of it.

These aren’t just optimizations—they’re insulation against chaos.

The Real ROI: More Than Just Productivity

The return on these systems goes well beyond output. It’s about stress management, reduced rumination, and the ability to make clear-headed decisions when everything else is fuzzy. I walk into tough weeks with more confidence, not because I expect them to be easy—but because I know my systems will hold.

And here’s something unexpected: these systems have also amplified my impact as a mentor. By teaching others how I think about task design, tooling, and automation, I’m not just giving them tips—I’m offering frameworks they can build around their own worst days.

Shifting the Culture of “Reactive Work”

When I work with teams, I often see systems built for the ideal: smooth days, few interruptions, time to think. But real-world conditions rarely comply. That’s why I try to model and teach the philosophy of resilient systems—ones that don’t break when someone’s sick, a deadline moves up, or a crisis hits.

Through mentoring and content, I help others see that systems aren’t about rigidity—they’re about readiness.

The Guiding Principle

Here’s the rule I live by:

“The systems have to make bad days better, and the worst days minimally productive—otherwise, they need to be optimized or replaced.”

That sentence lives in the back of my mind as I build, test, and adapt everything from automations to mental models. Because I don’t just want to do great work on my best days—I want to still do meaningful work on my worst ones.

And over time, those dividends compound in ways you can’t measure in a daily planner.

Support My Work

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

The Dopamine Management Framework: A Rationalist’s Guide to Balancing Reward, Focus, and Drive

October 27, 2025 / lbhuston / Leave a comment

Modern knowledge‑workers and rationalists live in a gilded cage of stimulation. Our smartphones ping. Social apps lure. Productivity tools promise efficiency but bring micro‑interruptions. It all feels like progress — until it doesn’t. Until motivation runs dry. Attention flattens. Dissatisfaction sets in.

Yes, you already know that the neurotransmitter Dopamine is often called the brain’s “reward” signal. But what if you treated your dopaminergic system like budget, or like time—with strategy, measurement, and purpose? Not to eliminate pleasure (this isn’t asceticism) — but to reclaim control over what motivates you, and how you pursue meaningful goals.

MentalModels

In this post I’ll introduce a practical four‑step framework: Track → Taper → Tune → Train. One by one we’ll unpack how these phases map to your environment, habits, and long‑term motivation architecture.

Why This Matters

Technology has turned dopamine hijacking into default mode.
When you’re not just distracted — when your reward system is distorted — you may see:

shorter attention spans
effort‑aversion to sustained work
a shift toward quick‑hit gratification instead of the rich, long‑term satisfaction of building something meaningful
And for rationalists — who prize clarity, deep work, coherent motivation — this is more than nuisance. It becomes structural.

In neuroscience terms, dopamine isn’t simply about pleasure. It plays a key role in motivating actions and associating them with value. PNAS+2PMC+2 And when we flood that system with high‑intensity, low‑effort reward signals, we degrade our sensitivity to more subtle, delayed rewards. Penn LPS Online+1

So: the problem isn’t dopamine. The problem is unmanaged dopamine.

The Framework: Track → Taper → Tune → Train

1. Track – Map Your Dopamine Environment

Key Idea: You can’t manage what you don’t measure.

What to do:

Identify your “dopamine hotspots”: e.g., social media scrolls, email pings, news bingeing, caffeine hits, instant feedback tools.
Categorize each by intensity (for example: doom‑scrolling social feed = high; reading a print journal = medium; writing code without interruption = low but delayed).
Track “dopamine crashes” — times when your motivation, energy or focus drops sharply: what preceded them? A 10‑minute feed of pointless info? A high‑caffeine spike?
Use a “dopamine log” for ~5 days. Each time you get a strong hit or crash, note: time, source, duration, effect on your focus/mood.

Why this works:
Neuroscience shows dopamine’s role in signalling future reward and motivating effort. PMC+1 If your baseline is chaotic — with bursts and dips coming from external stimuli — your system becomes reactive instead of intentional.

Pro tip: Use a very simple spreadsheet or notebook. Column for “stimulus,” “duration,” “felt effect,” “focus after”. Try to track before and after (e.g., “30 min Instagram → motivation drop from 8→3”).

2. Taper – Reduce Baseline Dopamine Stimuli

Key Idea: A high baseline of stimulation dulls your sensitivity to more meaningful rewards — and makes focused work feel intolerable.

Actions:

Pick one high‑stimulation habit to taper (don’t go full monk‑mode yet).
- Example: replace Instagram scrolling with reading a curated newsletter.
- Replace energy drinks with green tea in the afternoon.
Introduce “dopamine fasting” blocks: e.g., one hour per day with no screens, no background noise, no caffeine.
Avoid the pitfall: icy abstinence. The goal is balance, not deprivation.

Why this matters:
The brain’s reward pathways are designed for survival‑based stimuli, not for an endless stream of instant thrills. Artificially high dopaminergic surges (via apps, notifications, etc.) produce adaptation and tolerance. The system flattens. Penn LPS Online+1 When your brain expects high‑intensity reward, the normal things (writing, thinking, reflecting) feel dull.

Implementation tip: Schedule your tapering. For example: disable social apps for 30 minutes after waking, replace that slot with reading or journaling. After two weeks, increase to 45 minutes.

3. Tune – Align Dopamine with Your Goals

Key Idea: You can train your brain to associate dopamine with meaningful effort, not just passive inputs.

Actions:

Use temptation bundling: attach a small reward to focused work (e.g., write for 30 minutes and then enjoy an espresso or a favorite podcast).
Redefine “wins”: instead of just “I shipped feature X” (outcome), track process‑goals: “I wrote 300 words”, “I did a 50‑minute uninterrupted session”.
Break larger tasks into small units you can complete (write 100 words instead of “write article”). Each completion triggers a minor dopamine hit.
Create a “dopamine calendar”: log your wins (process wins), and visually see consistency over intensity.

Why this works:
Dopamine is deeply tied into incentive salience — the “wanting” of a reward — and prediction errors in reward systems. Wikipedia+1 If you signal to the brain that the processes you value are themselves rewarding, you shift your internal reward map away from only “instant high” to “meaningful engagement”.

Tip: Use a simple app or notebook: every time you finish a mini‑task, mark a win. Then allow yourself the small reward. Over time, you’ll build momentum.

4. Train – Build a Resilient Motivation System

Key Idea: Sustained dopamine stability requires training for delayed rewards, boredom tolerance — the opposite of constant high‑arousal stimulation.

Actions:

Practice boredom training: spend 10 minutes a day doing nothing (no phone, no music, no output). Just sit, think, breathe.
Introduce deep‑focus blocks: schedule 25‑90 minute sessions where you do high‑value work with minimal stimulation (no notifications, no tab switching).
Use dopamine‑contrast days: alternate between one “deep focus” day and one “leisure‑heavy” day to re‑sensitise your reward system.
Mindset shift: view boredom not as failure, but as a muscle you’re building.

Why this matters:
Our neurobiology thrives on novelty, yet adapts quickly. Without training in low‑arousal states and delayed gratification, your motivation becomes brittle. The brain shifts toward short‑term cues. Neuroscience has shown that dopamine dysregulation often involves reduced ability to tolerate low stimulation or delayed reward. Penn LPS Online

Implementation tip: Start small. Two times a week schedule a 20‑minute deep‑focus block. Also schedule two separate 10‑minute “nothing” blocks. Build from there.

Real‑Life Example: Dopamine Rewiring in Practice

Here’s a profile: A freelance developer found that by mid‑afternoon, her energy and motivation always crashed. She logged her day and discovered the pattern: morning caffeine + Twitter + Discord chat = dopamine spike early. Then the crash happened by 2 PM.

She applied the framework:

Track: She logged each social/communication/caffeine event, noted effects on focus.
Taper: Reduced caffeine, postponed social scrolling to after 5 PM. Introduced a 15‑minute walk + journaling break instead of Twitter at lunch.
Tune: She broke her workday into 30‑minute coding sprints, each followed by a small reward (a glass of water + 2‑minute stretch). She logged each sprint as a “win”.
Train: Added a daily 20‑minute “nothing” block (no tech) and scheduled two deep focus blocks of 60 minutes each.

Results after ~10 days: Her uninterrupted focus blocks grew by ~45 minutes; she described herself as “more driven but less scattered.”

Metrics to Track

To see if this is working for you, here are metrics you might adopt:

Focus duration without switching: how long can you work before you switch tasks or get distracted?
Number of process‑wins logged per day: the small completed units.
Perceived energy levels (AM vs. PM): rate from 1–10 each day.
Mood ratings before and after key dopamine events: note spikes and crashes.

Track weekly. Look for improvement in focus duration, fewer mid‑day crashes, and a more stable mood curve.

Next Steps

Here’s a roadmap:

Audit your top 5 dopamine sources (what gives you quick hits, what gives you slow/meaningful reward).
Pick one high‑stimulation habit to taper this week.
Set up a simple win‑log for process goals starting today.
Introduce a 5‑minute boredom session each day (just 5 minutes is fine).
At the end of the week, reassess: What improved? What got worse? Adjust.

Remember: dopamine management is iterative. It’s not about perfection or asceticism — it’s about designing your internal reward system so you drive it, instead of being driven by it.

Closing Thought

Managing dopamine isn’t about restriction. It’s about deliberate design. It’s about aligning your reward architecture with your values, your goals, your energy rhythms. It’s about reclaiming autonomy.

When the world’s stimuli are engineered to hijack your motivation, the only honest defense is a framework: one that lets you track what’s actually happening, taper impulsive rewards, tune process‑based wins, and train your system for deep, sustained focus.

If you’re someone who cares about clarity, meaning, and control—this isn’t optional. It’s foundational.

Here’s to managing our dopamine, instead of letting it manage us.

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

The Dopamine Management Framework: A Rationalist’s Guide to Balancing Reward, Focus, and Drive

October 27, 2025 / lbhuston / Leave a comment

MentalModels

Why This Matters

Technology has turned dopamine hijacking into default mode.
When you’re not just distracted — when your reward system is distorted — you may see:

shorter attention spans
effort‑aversion to sustained work
a shift toward quick‑hit gratification instead of the rich, long‑term satisfaction of building something meaningful
And for rationalists — who prize clarity, deep work, coherent motivation — this is more than nuisance. It becomes structural.

So: the problem isn’t dopamine. The problem is unmanaged dopamine.

The Framework: Track → Taper → Tune → Train

1. Track – Map Your Dopamine Environment

Key Idea: You can’t manage what you don’t measure.

What to do:

Identify your “dopamine hotspots”: e.g., social media scrolls, email pings, news bingeing, caffeine hits, instant feedback tools.
Categorize each by intensity (for example: doom‑scrolling social feed = high; reading a print journal = medium; writing code without interruption = low but delayed).
Track “dopamine crashes” — times when your motivation, energy or focus drops sharply: what preceded them? A 10‑minute feed of pointless info? A high‑caffeine spike?
Use a “dopamine log” for ~5 days. Each time you get a strong hit or crash, note: time, source, duration, effect on your focus/mood.

2. Taper – Reduce Baseline Dopamine Stimuli

Key Idea: A high baseline of stimulation dulls your sensitivity to more meaningful rewards — and makes focused work feel intolerable.

Actions:

Pick one high‑stimulation habit to taper (don’t go full monk‑mode yet).
- Example: replace Instagram scrolling with reading a curated newsletter.
- Replace energy drinks with green tea in the afternoon.
Introduce “dopamine fasting” blocks: e.g., one hour per day with no screens, no background noise, no caffeine.
Avoid the pitfall: icy abstinence. The goal is balance, not deprivation.

3. Tune – Align Dopamine with Your Goals

Key Idea: You can train your brain to associate dopamine with meaningful effort, not just passive inputs.

Actions:

Use temptation bundling: attach a small reward to focused work (e.g., write for 30 minutes and then enjoy an espresso or a favorite podcast).
Redefine “wins”: instead of just “I shipped feature X” (outcome), track process‑goals: “I wrote 300 words”, “I did a 50‑minute uninterrupted session”.
Break larger tasks into small units you can complete (write 100 words instead of “write article”). Each completion triggers a minor dopamine hit.
Create a “dopamine calendar”: log your wins (process wins), and visually see consistency over intensity.

Tip: Use a simple app or notebook: every time you finish a mini‑task, mark a win. Then allow yourself the small reward. Over time, you’ll build momentum.

4. Train – Build a Resilient Motivation System

Key Idea: Sustained dopamine stability requires training for delayed rewards, boredom tolerance — the opposite of constant high‑arousal stimulation.

Actions:

Practice boredom training: spend 10 minutes a day doing nothing (no phone, no music, no output). Just sit, think, breathe.
Introduce deep‑focus blocks: schedule 25‑90 minute sessions where you do high‑value work with minimal stimulation (no notifications, no tab switching).
Use dopamine‑contrast days: alternate between one “deep focus” day and one “leisure‑heavy” day to re‑sensitise your reward system.
Mindset shift: view boredom not as failure, but as a muscle you’re building.

Implementation tip: Start small. Two times a week schedule a 20‑minute deep‑focus block. Also schedule two separate 10‑minute “nothing” blocks. Build from there.

Real‑Life Example: Dopamine Rewiring in Practice

She applied the framework:

Track: She logged each social/communication/caffeine event, noted effects on focus.
Taper: Reduced caffeine, postponed social scrolling to after 5 PM. Introduced a 15‑minute walk + journaling break instead of Twitter at lunch.
Tune: She broke her workday into 30‑minute coding sprints, each followed by a small reward (a glass of water + 2‑minute stretch). She logged each sprint as a “win”.
Train: Added a daily 20‑minute “nothing” block (no tech) and scheduled two deep focus blocks of 60 minutes each.

Results after ~10 days: Her uninterrupted focus blocks grew by ~45 minutes; she described herself as “more driven but less scattered.”

Metrics to Track

To see if this is working for you, here are metrics you might adopt:

Focus duration without switching: how long can you work before you switch tasks or get distracted?
Number of process‑wins logged per day: the small completed units.
Perceived energy levels (AM vs. PM): rate from 1–10 each day.
Mood ratings before and after key dopamine events: note spikes and crashes.

Track weekly. Look for improvement in focus duration, fewer mid‑day crashes, and a more stable mood curve.

Next Steps

Here’s a roadmap:

Audit your top 5 dopamine sources (what gives you quick hits, what gives you slow/meaningful reward).
Pick one high‑stimulation habit to taper this week.
Set up a simple win‑log for process goals starting today.
Introduce a 5‑minute boredom session each day (just 5 minutes is fine).
At the end of the week, reassess: What improved? What got worse? Adjust.

Remember: dopamine management is iterative. It’s not about perfection or asceticism — it’s about designing your internal reward system so you drive it, instead of being driven by it.

Closing Thought

If you’re someone who cares about clarity, meaning, and control—this isn’t optional. It’s foundational.

Here’s to managing our dopamine, instead of letting it manage us.

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

The Dopamine Management Framework: A Rationalist’s Guide to Balancing Reward, Focus, and Drive

October 27, 2025 / lbhuston / Leave a comment

MentalModels

Why This Matters

Technology has turned dopamine hijacking into default mode.
When you’re not just distracted — when your reward system is distorted — you may see:

shorter attention spans
effort‑aversion to sustained work
a shift toward quick‑hit gratification instead of the rich, long‑term satisfaction of building something meaningful
And for rationalists — who prize clarity, deep work, coherent motivation — this is more than nuisance. It becomes structural.

So: the problem isn’t dopamine. The problem is unmanaged dopamine.

The Framework: Track → Taper → Tune → Train

1. Track – Map Your Dopamine Environment

Key Idea: You can’t manage what you don’t measure.

What to do:

Identify your “dopamine hotspots”: e.g., social media scrolls, email pings, news bingeing, caffeine hits, instant feedback tools.
Categorize each by intensity (for example: doom‑scrolling social feed = high; reading a print journal = medium; writing code without interruption = low but delayed).
Track “dopamine crashes” — times when your motivation, energy or focus drops sharply: what preceded them? A 10‑minute feed of pointless info? A high‑caffeine spike?
Use a “dopamine log” for ~5 days. Each time you get a strong hit or crash, note: time, source, duration, effect on your focus/mood.

2. Taper – Reduce Baseline Dopamine Stimuli

Key Idea: A high baseline of stimulation dulls your sensitivity to more meaningful rewards — and makes focused work feel intolerable.

Actions:

Pick one high‑stimulation habit to taper (don’t go full monk‑mode yet).
- Example: replace Instagram scrolling with reading a curated newsletter.
- Replace energy drinks with green tea in the afternoon.
Introduce “dopamine fasting” blocks: e.g., one hour per day with no screens, no background noise, no caffeine.
Avoid the pitfall: icy abstinence. The goal is balance, not deprivation.

3. Tune – Align Dopamine with Your Goals

Key Idea: You can train your brain to associate dopamine with meaningful effort, not just passive inputs.

Actions:

Use temptation bundling: attach a small reward to focused work (e.g., write for 30 minutes and then enjoy an espresso or a favorite podcast).
Redefine “wins”: instead of just “I shipped feature X” (outcome), track process‑goals: “I wrote 300 words”, “I did a 50‑minute uninterrupted session”.
Break larger tasks into small units you can complete (write 100 words instead of “write article”). Each completion triggers a minor dopamine hit.
Create a “dopamine calendar”: log your wins (process wins), and visually see consistency over intensity.

Tip: Use a simple app or notebook: every time you finish a mini‑task, mark a win. Then allow yourself the small reward. Over time, you’ll build momentum.

4. Train – Build a Resilient Motivation System

Key Idea: Sustained dopamine stability requires training for delayed rewards, boredom tolerance — the opposite of constant high‑arousal stimulation.

Actions:

Practice boredom training: spend 10 minutes a day doing nothing (no phone, no music, no output). Just sit, think, breathe.
Introduce deep‑focus blocks: schedule 25‑90 minute sessions where you do high‑value work with minimal stimulation (no notifications, no tab switching).
Use dopamine‑contrast days: alternate between one “deep focus” day and one “leisure‑heavy” day to re‑sensitise your reward system.
Mindset shift: view boredom not as failure, but as a muscle you’re building.

Implementation tip: Start small. Two times a week schedule a 20‑minute deep‑focus block. Also schedule two separate 10‑minute “nothing” blocks. Build from there.

Real‑Life Example: Dopamine Rewiring in Practice

She applied the framework:

Track: She logged each social/communication/caffeine event, noted effects on focus.
Taper: Reduced caffeine, postponed social scrolling to after 5 PM. Introduced a 15‑minute walk + journaling break instead of Twitter at lunch.
Tune: She broke her workday into 30‑minute coding sprints, each followed by a small reward (a glass of water + 2‑minute stretch). She logged each sprint as a “win”.
Train: Added a daily 20‑minute “nothing” block (no tech) and scheduled two deep focus blocks of 60 minutes each.

Results after ~10 days: Her uninterrupted focus blocks grew by ~45 minutes; she described herself as “more driven but less scattered.”

Metrics to Track

To see if this is working for you, here are metrics you might adopt:

Focus duration without switching: how long can you work before you switch tasks or get distracted?
Number of process‑wins logged per day: the small completed units.
Perceived energy levels (AM vs. PM): rate from 1–10 each day.
Mood ratings before and after key dopamine events: note spikes and crashes.

Track weekly. Look for improvement in focus duration, fewer mid‑day crashes, and a more stable mood curve.

Next Steps

Here’s a roadmap:

Audit your top 5 dopamine sources (what gives you quick hits, what gives you slow/meaningful reward).
Pick one high‑stimulation habit to taper this week.
Set up a simple win‑log for process goals starting today.
Introduce a 5‑minute boredom session each day (just 5 minutes is fine).
At the end of the week, reassess: What improved? What got worse? Adjust.

Remember: dopamine management is iterative. It’s not about perfection or asceticism — it’s about designing your internal reward system so you drive it, instead of being driven by it.

Closing Thought

If you’re someone who cares about clarity, meaning, and control—this isn’t optional. It’s foundational.

Here’s to managing our dopamine, instead of letting it manage us.

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

Why Humans Suck at Asymmetric Risk – And What We Can Do About It

July 2, 2025 / lbhuston / Leave a comment

Somewhere between the reptilian wiring of our brain and the ambient noise of the modern world, humans lost the plot when it comes to asymmetric risk. I see it every day—in security assessments, in boardroom decisions, even in how we cross the street. We’re hardwired to flinch at shadows and ignore the giant neon “Jackpot” signs blinking in our periphery.

The Flawed Lens We Call Perception

Asymmetric risk, if you’re not familiar, is the art and agony of weighing a small chance of a big win against a large chance of a small loss—or vice versa. The kind of math that makes venture capitalists grin and compliance officers lose sleep.

But here’s the kicker: we are biologically terrible at this. Our brains were optimized for sabertooth cats and tribal gossip, not venture portfolios and probabilistic threat modeling. As Kahneman and Tversky so elegantly showed, we’re much more likely to run from a $100 loss than to chase a $150 gain. That’s not risk aversion. That’s evolutionary baggage.

Biases in the Wild

Two of my favorite culprits are the availability heuristic and the affect heuristic—basically, we decide based on what we remember and how we feel. That’s fine for picking a restaurant. But for cybersecurity investments or evaluating high-impact, low-probability threats? It’s a disaster.

Anxiety, in particular, makes us avoid even minimal risks, while optimism bias has us chasing dreams on gut feeling. The result? We miss the upsides and ignore the tripwires. We undervalue data and overvalue drama.

The Real World Cost

These aren’t just academic quibbles. Misjudging asymmetric risk leads to bad policies, missed opportunities, and overblown fears. It’s the infosec team spending 90% of their time on threats that look scary on paper but never materialize—while ignoring the quiet, creeping risks with catastrophic potential.

And young people, bless their eager hearts, are caught in a bind. They have the time horizon to tolerate risk, but not the experience to see the asymmetric goldmines hiding in plain sight. Education, yes. But more importantly, exposure—to calculated risks, not just textbook theory.

Bridging the Risk Gap

So what do we do? First, we stop pretending humans are rational. We aren’t. But we can be reflective. We can build systems—risk ladders, simulations, portfolios—that force us to confront our own biases and recalibrate.

Next, we tell better stories. The framing of a risk—description versus experience—can change everything. A one-in-a-thousand chance sounds terrifying until you say “one person in a stadium full of fans.” Clarity in communication is power.

Finally, we get comfortable with discomfort. Real asymmetric opportunity often lives in ambiguity. It’s not a coin toss—it’s a spectrum. And learning to navigate that space, armed with models, heuristics, and a pinch of skepticism, is the real edge.

Wrapping Up

Asymmetric risk is both a threat and a gift. It’s the reason bad startups make billionaires and why black swan events crash markets. We can’t rewire our lizard brains, but we can out-think them.

We owe it to ourselves—and our futures—to stop sucking at asymmetric risk.

Shoutouts:

This post came from an interesting discussion with two friends: Bart and Jason. Thanks, gentlemen, for the impetus and the shared banter!

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

The Mental Models of Crypto Compliance: A Hacker’s Perspective on Regulatory Risk

June 30, 2025 / lbhuston / Leave a comment

Let’s discuss one of the most complex and misunderstood frontiers in tech right now: cryptocurrency regulation.

This isn’t just about keeping up with new laws. It’s about building an entire mental framework to understand risk in an ecosystem that thrives on decentralization but is now colliding head-on with centralized enforcement.

Thinking

I recently gave some thought to the current state of regulation in the industry and came up with something crucial that has been missing from mainstream discourse: how we think about compliance in crypto matters just as much as what we do about it.

Data Layers and the Devil in the Details

Here’s the first truth bomb: not all on-chain data is equal.

You’ve got raw data — think: transaction hashes, sender/receiver addresses, gas fees. Then there’s abstracted data — the kind analysts love, like market cap and trading volume.

Regulators treat these differently, and so should we. If you’re building tools or making investment decisions without distinguishing between raw and abstracted data, you’re flying blind.

What struck me was how clearly this breakdown mirrors infosec risk models. Think of raw data like packet captures. Useful, granular, noisy. Abstracted data is your dashboard — interpretive and prone to bias. You need both to build situational awareness, but you’d better know which is which.

Keep It Simple (But Not Simplistic)

In cybersecurity, we talk a lot about Occam’s Razor. The simplest explanation isn’t always right, but the most efficient solution that meets the requirements usually is.

Crypto compliance right now? It’s bloated. Teams are building Byzantine workflows with multiple overlapping audits, clunky spreadsheets, and policy documents that look like the tax code.

The smarter play is automation. Real-time compliance tooling. Alerting systems that spot anomalies before regulators do. Because let’s be honest — the cost of “too late” in crypto is often existential.

Reverse Engineering Risk: The Inversion Model

Here’s a mental model that should be part of every crypto project’s DNA: Inversion.

Instead of asking “What does good compliance look like?”, start with: “How do we fail?”

Legal penalties. Reputation hits. Token delistings. Work backward from these outcomes and you’ll find the root causes: weak KYC, vague policies, and unauditable code. This is classic hacker thinking — start from the failure state and reverse engineer defenses.

It’s not about paranoia. It’s about resilience.

Structured Due Diligence > FOMO

The paper references EY’s six-pillar framework for token risk analysis — technical, legal, cybersecurity, financial, governance, and reputational. That’s a solid model.

But the key insight is this: frameworks turn chaos into clarity.

It reminds me of the early days of PCI-DSS. Everyone hated it, but the structured checklist forced companies to at least look under the hood. In crypto, where hype still trumps hard questions, a due diligence framework is your best defense against FOMO-driven disaster.

Global Regulation: Same Storm, Different Boats

With MiCA rolling out in the EU and the US swinging between enforcement and innovation depending on who’s in office, we’re entering a phase of compliance relativity.

You can’t memorize the rules. They’ll change next quarter. What you can do is build adaptable frameworks that let you assess risk regardless of the jurisdiction.

That means dedicated compliance committees. Cross-functional teams. Automated KYC that actually works. And most importantly: ongoing, not one-time, risk assessment.

Final Thoughts: The Future Belongs to Systems Thinkers

Crypto isn’t the Wild West anymore. It’s more like the early days of the Internet — still full of potential, still fragile, and now squarely in regulators’ crosshairs.

The organizations that survive won’t be the ones with the flashiest NFTs or the most Discord hype. They’ll be the ones who take compliance seriously — not as a bureaucratic burden, but as a strategic advantage.

Mental models like inversion, Occam’s Razor, and structured due diligence aren’t just academic. They’re how we turn regulatory chaos into operational clarity.

And if you’re still thinking of compliance as a checklist, rather than a mindset?

You’re already behind…

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.

Tool Deep Dive: Mental Models Tracker + AI Insights

June 19, 2025 / lbhuston / Leave a comment

The productivity and rational-thinking crowd has long loved mental models. We memorize them. We quote them. We sprinkle them into conversations like intellectual seasoning. But here’s the inconvenient truth: very few of us actually track how we use them. Even fewer build systems to reinforce their practical application in daily life. That gap is where this tool deep dive lands.

The Problem: Theory Without a Feedback Loop

You know First Principles Thinking, Inversion, Opportunity Cost, Hanlon’s Razor, the 80/20 Rule, and the rest. But do you know if you’re actually applying them consistently? Or are they just bouncing around in your head, waiting to be summoned by a Twitter thread?

In an increasingly AI-enabled work landscape, knowing mental models isn’t enough. Systems thinking alone won’t save you. Implementation will.

Why Now: The Implementation Era

AI isn’t just a new toolset. It’s a context shifter. We’re all being asked to think faster, act more strategically, and manage complexity in real-time. It’s not just about understanding systems, but executing decisions with clarity and intention. That means our cognitive infrastructure needs reinforcing.

The Tracker: One Week to Conscious Application

I ran a simple demo: one week, one daily journal template, tracking how mental models showed up (or could have) in real-world decisions.

A decision or scenario I encountered
Which models I applied (or neglected)
The outcome (or projected cost of neglect)
Reflections on integration with MATTO

You can download the journal template here.

AI Prompt: Your On-Demand Decision Partner

Here’s the ChatGPT prompt I used daily:

“I’m going to describe a situation I encountered today. I want you to help me analyze it using the following mental models: First Principles, Inversion, Opportunity Cost, Diminishing Returns, Hanlon’s Razor, Parkinson’s Law, Loss Aversion, Switching Costs, Circle of Competence, Regret Minimization, Pareto Principle, and Game Theory. First, tell me which models are most relevant. Then, walk me through how to apply them. Then, ask me reflective questions for journaling.”

Integration with MATTO: Tracking the True Cost

In my journaling system, I use MATTO (Money, Attention, Time, Trust, Opportunity) to score decisions. After a model analysis, I tag entries with their relevant MATTO implications:

Did I spend unnecessary attention by failing to invert?
Did loss aversion skew my sense of opportunity?
Was trust eroded due to ignoring second-order consequences?

Final Thought: Self-Awareness at Scale

We don’t need more models. We need mechanisms.

This is a small experiment in building them. Give it a week. Let your decisions become a training dataset. The clarity you’ll gain might just be the edge you’re looking for.

Support My Work

* AI tools were used as a research assistant for this content, but human moderation and writing are also included. The included images are AI-generated.