We live in a world that often glorifies end results. We care about winning the trophy, getting the promotion, achieving the perfect score. By doing this, many of us unknowingly sabotage our ability to truly enjoy effort and sustain it. But what if we could rewire our brains to find pleasure in the process itself? The science of dopamine and our reward system suggests that we can.
The Neural Mechanisms of a Growth Mindset
At the core of developing an authentic growth mindset is the ability to access rewards from effort and action. It is important not to rely solely on the outcome. It requires engaging the prefrontal part of the mesolimbic circuit—a pathway in the brain responsible for motivation and reward. By training ourselves to perceive effort itself as rewarding, we can enhance our ability to persist in challenging tasks.
This process isn’t easy. When exerting effort—whether in physical exercise, studying, or creative work—you are likely to experience discomfort. Your brain naturally wants to avoid that discomfort, leading to a desire to quit. However, over time, you can train yourself to associate effort with dopamine release. This process effectively rewires your brain to enjoy the challenge itself.
The Downside of Only Focusing on the End Goal
Your journey may be unnecessarily painful if your only source of motivation is the reward at the finish line. You deplete your mental energy when you constantly push toward a distant goal. You also strain your physical energy. Learn to enjoy the process to avoid this depletion. Your body becomes dependent on external stimulants—coffee, loud music, social encouragement—just to muster the motivation to keep going.
Additionally, dopamine plays a key role in marking time. If you’re focused solely on the reward, your brain sees effort as a means to an end. It does not recognise effort as something valuable on its own. This can make each challenge feel increasingly difficult over time, reducing your overall efficiency and resilience.
How to Rewire Your Brain for Effort-Based Rewards
The key to long-term motivation is learning to derive satisfaction from the act of effort itself. Here’s how you can start:
Avoid External Dopamine Triggers Before and After Effort
Don’t rely on an energy drink before a workout or a promise of a post-work reward to push through. Instead, let the challenge itself be the source of satisfaction.
Mentally Re-frame Friction as a Positive Experience
In moments of intense difficulty, tell yourself, “This is good. This is what growth feels like.”
Recognize that the pain you feel now will lead to an increase in dopamine release later, making future efforts easier.
Make Effort the Reward
Rather than chasing external validation, shift your mindset to enjoying the process. This is a skill that can be cultivated over time.
Repeat and Reinforce
The more you practice this, the more automatic it becomes. Over time, your brain will naturally release dopamine during effort, reinforcing the cycle of intrinsic motivation.
Real-World Examples of This Mindset
We admire those who master this process. Take David Goggins, for example—a former Navy SEAL who has built a career on mental toughness and embracing discomfort. He and others like him have trained their brains to associate effort with internal reward. This allows them to push past limits that most people never reach.
Even from an evolutionary standpoint, humans have always revered those who pushed beyond comfort. Hunters, gatherers, and caretakers who endure hardships for the group’s gain. Their ability to find satisfaction in effort itself was a key factor in their survival.
The Takeaway: Accessing Dopamine Through Effort
The ability to access dopamine from effort is one of the most powerful tools in our brain and body. It’s not reserved for elite athletes or high achievers—it’s available to all of us. But to tap into this mechanism, we must be mindful of how we structure our motivation.
Don’t chase dopamine before effort.
Don’t rely on rewards after effort.
Learn to spike dopamine from the act of effort itself.
Embrace this mindset. You can build a more resilient, self-sustaining motivation system. This system makes effort feel rewarding rather than exhausting. In doing so, you’ll unlock a level of potential that many never reach.
Thanks to Andrew Huberman for introducing me to this concept on one of his episodes of the Huberman Lab. I have been trying to apply it to my life ever since. I think it has made a real difference. I’d be curious to hear if other people have tried this too, and if they think it helps.
50. The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results by Gary Keller and Jay Papasan
Goodreads.com star rating = 4.13/5
In a world of endless distractions, Keller argues that extraordinary results come from identifying your most important task. Focusing on this task above all else can lead to great achievements. Success is built sequentially, not simultaneously—like dominoes, small focused efforts compound into extraordinary outcomes.
What makes it special: This book challenges the modern myth of multitasking. It questions work-life balance. Instead, it advocates for intentional imbalance and extreme focus during crucial periods. The “focusing question” provides a daily compass for decision-making.
Perfect for: Entrepreneurs, professionals, creatives, or students who feel overwhelmed, distracted, or busy but unproductive. It is also ideal for anyone looking to achieve extraordinary success by simplifying their focus. Readers of Atomic Habits, Deep Work, or Essentialism will find this beneficial.
Key takeaway: Ask daily: “What’s the ONE Thing I can do right now, such that by doing it, everything else becomes easier or unnecessary?” Time-block your first 4-5 hours for this priority.
49. Transcend: The New Science of Self-Actualization by Scott Barry Kaufman
Goodreads.com star rating = 4.13/5
Kaufman updates Maslow’s hierarchy of needs with modern research, revealing that human needs aren’t linear but fluid. Self-actualization isn’t a destination but a continual unfolding of your authentic potential, balancing security needs with growth aspirations.
What makes it special: This book corrects decades of misunderstanding about Maslow’s work while integrating cutting-edge positive psychology research. It shows how trauma blocks growth but can be healed, and how transcendence serves something greater while including the self.
Perfect for: Psychologists, therapists, and coaches interested in positive psychology and human potential. It is also ideal for anyone seeking personal growth, healing, and purpose beyond material success. Fans of Maslow, Carl Rogers, The Road to Character, or Man’s Search for Meaning should like it.
Key takeaway: Self-actualization requires balancing security (safety, connection, self-esteem) with growth (exploration, love, purpose, creativity). Peak experiences can be cultivated through mindfulness, art, nature, and helping others.
48. The Hero With a Thousand Faces by Joseph Campbell
Goodreads.com star rating = 4.13/5
Campbell’s groundbreaking work reveals that myths from every culture share the same basic structure—the Hero’s Journey. This monomyth of Departure, Initiation, and Return is not just a story formula. It is a map of psychological and spiritual growth that we can all experience in our lives.
What makes it special: This book fundamentally influenced modern storytelling (Star Wars, Harry Potter, The Matrix). It also provides a profound framework for understanding personal transformation. It connects ancient wisdom to modern psychology through the lens of mythology.
Perfect for: Writers, creators, and filmmakers who want to understand story structure and mythology. Thinkers, seekers, and therapists interested in personal transformation. Anyone on a journey of healing, growth, or purpose who wants a map for the inner quest.
Key takeaway: We are all the hero of our own journey. Every challenge signifies a “threshold” to cross. Transformation requires facing our fears. We must let old versions of ourselves “die” to be reborn into a fuller life.
47. The Status Game: On Social Position and How We Use It by Will Storr
Goodreads.com star rating = 4.13/5
Storr claims that status—being respected and valued by others—is a fundamental human drive. It shapes everything from social media behaviour to political tribalism. We play three types of status games: dominance (power-based), prestige (skill-based), and virtue (morality-based).
What makes it special: This book explains seemingly irrational human behaviours through the lens of status competition. It offers insights into online outrage, cancel culture and political polarisation. It’s social psychology that makes sense of our current cultural moment.
Perfect for: Anyone interested in psychology, social behaviour, or culture wars. It is ideal for leaders, educators, and creators who want to understand group dynamics and motivation. You might also like it if you have enjoyed reading Sapiens, The Righteous Mind, or The Elephant in the Brain.
Key takeaway: You can’t opt out of status games, but you can choose wisely. Focus on prestige games that help others rise with you, rather than dominance or virtue games that keep others down.
46. No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model by Richard C. Schwartz and Alanis Morrisette
Goodreads.com star rating = 4.14/5
Schwartz shows that our minds contain different “parts” using the Internal Family Systems model. These parts include the Inner Critic, Worrier, and Protector. They often conflict but try to help us. Healing happens when our Compassionate Self befriends and leads these parts rather than fighting them.
What makes it special: This revolutionary therapeutic approach treats internal conflict with curiosity instead of judgment. It recognises that every part was formed with a positive intention initially. It makes complex psychology accessible and practical.
Perfect for: Trauma survivors, therapists, and anyone interested in self-compassion and inner healing. It is also suitable for people who struggle with internal conflict, self-criticism, or emotional overwhelm. Fans of mindfulness, psychotherapy, and integrative approaches to mental health will also find it appealing.
Key takeaway: No part of you is “bad”—each has a role and positive intent. Healing requires gentle dialogue with your parts, acknowledging their fears and allowing them to relax and cooperate.
45. Self Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
Goodreads.com star rating = 4.14/5
Neff’s research-backed approach to self-compassion involves three core elements. The first is self-kindness instead of self-criticism. The second is common humanity, recognizing that suffering is universal. The third is mindfulness, which is balanced awareness of painful experiences.
What makes it special: Unlike self-esteem, which depends on success and comparison, self-compassion is unconditional. It actually encourages growth rather than complacency. Neff debunks myths while providing practical tools backed by rigorous research.
Perfect for: Anyone struggling with self-criticism, perfectionism, anxiety, or depression. It is also suitable for people seeking greater emotional resilience and well-being. Therapists and coaches wanting practical tools to help clients cultivate kindness could benefit too.
Key takeaway: Self-compassion reduces anxiety and depression while fostering resilience and motivation. Treat yourself with the same kindness you’d show a good friend facing difficulties.
44. Tiny Habits: The Small Changes That Change Everything by BJ Fogg
Goodreads.com star rating = 4.14/5
Fogg’s behaviour change method focuses on starting tiny. It recommends two push-ups, not a workout. You should anchor new habits to existing routines. Celebrate right after you have successfully done what you said you would do. This approach reduces resistance and allows habits to grow naturally over time.
What makes it special: This method is based on decades of Stanford research. It works because it aligns with how the brain actually forms habits. It’s sustainable because it doesn’t rely on willpower but on smart design and environmental cues.
Perfect for: This is ideal for anyone struggling to build new habits. It also suits those trying to sustain behaviour change. People overwhelmed by big goals will find it offers a simple, effective approach. It’s also perfect for coaches, therapists, and productivity seekers who are looking for practical habit strategies.
Key takeaway: Start so small you can’t fail, anchor to existing routines, and celebrate immediately. Focus on the behaviour, not the outcome—habits will grow naturally as confidence increases.
43. The Imp of the Mind: Exploring the Silent Epidemic of Obsessive Bad Thoughts by Lee Baer
Goodreads.com star rating = 4.15/5
Baer normalizes the universal experience of unwanted, disturbing thoughts—the mind’s mischievous “imp.” These intrusive thoughts don’t show our desires or intentions. They’re just mental events that become problematic when we try to suppress or fight them.
What makes it special: This book addresses a “silent epidemic” that most people suffer with in shame and isolation. Baer explains why thought suppression backfires and provides hope through evidence-based treatment approaches like Exposure and Response Prevention.
Perfect for: People suffering from OCD, intrusive thoughts, or anxiety. It is also ideal for therapists and clinicians treating obsessive-compulsive and related disorders. Finally, it suits anyone wanting to understand why unwanted thoughts happen and how to reduce their power.
Key takeaway: You are not your thoughts. Intrusive thoughts are normal mental events, not reflections of your character or desires. Acceptance and mindfulness reduce their emotional impact more effectively than suppression.
42. Triumphs of Experience: The Men of the Harvard Grant Study by George E. Vaillant
Goodreads.com star rating = 4.15/5
Vaillant draws from the Harvard Grant Study, which followed men for over 75 years. He reveals what actually predicts happiness and health. These predictors include close relationships and emotional intelligence. Healthy coping mechanisms, continued learning, and adaptability are also important.
What makes it special: This is one of the most comprehensive longitudinal studies ever conducted. It provides unprecedented insights into what makes life worth living. The findings often contradict popular assumptions about success and happiness.
Perfect for: This book is ideal for anyone interested in psychology, aging, relationships, and well-being. It suits therapists and researchers focused on long-term mental health. It also appeals to readers seeking evidence-based insights on what leads to a meaningful, happy life.
Key takeaway: Good relationships are the strongest predictor of happiness and health. Career success, wealth, and fame don’t strongly correlate with life satisfaction—purpose, meaning, and emotional maturity do.
41. The Obstacle is the Way: The Timeless Art of Turning Trials Into Triumph by Ryan Holiday
Goodreads.com star rating = 4.15/5
Drawing from ancient Stoic philosophy, Holiday shows how to transform obstacles into opportunities. This is achieved through three disciplines. The first one is Perception, which is about controlling your mindset. The second is Action, which involves taking persistent steps. The last one is Will, which means cultivating inner strength and accepting what you can’t control.
What makes it special: This book makes ancient Stoic wisdom applicable to modern challenges. It uses historical examples to show how great leaders turned adversity into advantage. It’s philosophy that works in practice.
Perfect for: This is ideal for anyone facing challenges or setbacks. It’s suitable for leaders, entrepreneurs, athletes, and creatives looking for mental toughness. It will also appeal to fans of Stoic philosophy or books like Meditations by Marcus Aurelius.
Key takeaway: Practice “amor fati” (love of fate)—embrace obstacles as opportunities to build character. Focus only on what you can control: your attitude, actions, and responses to circumstances.
These books reveal several powerful patterns for advanced personal development:
Focus creates extraordinary results – Concentrating effort leads to success. The One Thing emphasises singular focus. Tiny Habits highlights the power of small changes.
Integration beats suppression – From self-compassion to internal parts work, healing comes through acceptance and integration, not fighting or denial.
Ancient wisdom applies to modern challenges – Stoic philosophy, mythological patterns, and humanistic psychology offer timeless frameworks for contemporary struggles.
Understanding human nature enables better choices. Awareness of status games, intrusive thoughts, or relationship patterns improves decision-making. Understanding how we function (not just how we think we function) leads to wiser decisions.
Remember: personal transformation isn’t about perfection. It’s about understanding yourself and others more deeply. Then, applying that understanding with patience, compassion, and persistent action.
This is the third part in my top 100 non-fiction books countdown. Feel free to check out part one and part two if you haven’t yet.
Hopefully they can give you some good ideas if you are looking for a good non-fiction book to check out.
All books have been personally read over the past eight years. Here’s books 80 to 71…
80. So You’ve Been Publicly Shamed by Jon Ronson
Goodreads.com star rating = 3.93/5
Ronson explores how online mobs can destroy lives over mistakes or misunderstandings, revealing the dark side of digital justice. He shows how social media amplifies traditional shaming exponentially, often without due process or path to redemption.
What makes it special: It is a compassionate examination of modern mob justice. It balances accountability with mercy. It highlights the lasting psychological harm of viral shaming.
Perfect for: Anyone navigating social media, psychologists studying modern social dynamics, and readers interested in technology’s impact on human behaviour.
Key takeaway: While the internet was supposed to democratize voice and justice, it has failed in this mission. It has created a new form of mob justice. This new form often lacks mercy, proportionality, or the possibility of redemption.
79. This Is Marketing: You Can’t Be Seen Until You Learn to See by Seth Godin
Goodreads.com star rating = 3.93/5
Godin reframes marketing as creating meaningful change rather than just selling. He emphasizes serving your smallest viable audience, building trust through empathy, and telling authentic stories that resonate with people’s values.
What makes it special: Ethical marketing treats customers as humans. It does not view them as targets. This approach focuses on long-term relationship building over quick wins.
Perfect for: Entrepreneurs, small business owners, creatives, and anyone interested in how psychology shapes buying decisions.
Key takeaway: Marketing has evolved from a game of attention-grabbing. It is now a practice of building trust. It focuses on creating value and serving communities of people who share common values and aspirations.
78. From Strength to Strength: Finding Success, Happiness and Deep Purpose in the Second Half of Life by Arthur C Brooks
Goodreads.com star rating = 3.94/5
Brooks explores how success evolves from fluid intelligence (quick thinking) in youth to crystallized intelligence (wisdom) in later life. He shows how embracing this transition leads to deeper fulfillment through relationships, mentorship, and purpose.
What makes it special: A hopeful guide to thriving beyond traditional career achievements. It emphasizes the “second curve” of life focused on meaning over status.
Key takeaway: The second half of life can be the most fulfilling. This is possible if we’re willing to redefine success. We should embrace our changing strengths. It’s important to focus on contribution over achievement.
77. The Courage to Be Disliked by Fumitake Koga and Ichiro Kishimi
Goodreads.com star rating = 3.94/5
This dialogue-style book is based on Adlerian psychology. It argues that happiness comes from choosing your own life. It suggests you find happiness rather than being controlled by past experiences. It emphasises taking responsibility, separating your tasks from others’, and having the courage to live authentically.
What makes it special: A philosophical approach to self-help that challenges victim mentality while promoting personal responsibility and authentic living.
Perfect for: People seeking freedom from past burdens, those interested in philosophical psychology, and readers wanting practical wisdom about relationships.
Key takeaway: Happiness and freedom come from taking responsibility for your own life. Avoid taking responsibility for others’ lives. Have the courage to live authentically, regardless of others’ approval.
76. The Artist’s Way: A Spiritual Path to Higher Creativity by Julia Cameron
Goodreads.com star rating = 3.95/5
Cameron presents creativity as a spiritual practice, introducing tools like Morning Pages (stream-of-consciousness writing) and Artist Dates (solo creative outings). She helps readers recover from creative blocks and criticism to reconnect with their artistic selves.
What makes it special: It offers a secular yet spiritual approach to creativity. This approach treats artistic expression as essential to human well-being. It is not just a professional pursuit.
Perfect for: Anyone feeling creatively blocked, artists struggling with perfectionism, and people seeking to reconnect with play and purpose.
Key takeaway: Everyone is creative by birthright. However, most people have been disconnected from this creativity through criticism, practicality, or neglect. Through consistent spiritual and creative practices, anyone can recover their creative voice and live a more authentic, fulfilling life.
75. The Rational Optimist: How Prosperity Evolves by Matt Ridley
Goodreads.com star rating = 3.97/5
Ridley argues that human progress is real and accelerating, driven by exchange and specialization. He challenges pessimistic narratives by showing how trade, innovation, and human cooperation have consistently improved living standards throughout history.
What makes it special: Evidence-based optimism that counters doomsday thinking while acknowledging real problems, emphasizing human ingenuity and market solutions.
Perfect for: Sceptics of progress, economists, entrepreneurs, and anyone overwhelmed by negative media coverage who wants a data-driven counter-narrative.
Key takeaway: Human progress is not accidental but stems from our unique capacity for exchange and specialisation. We must maintain free trade and open communication for things to keep improving. If we do so, the future will be better than the past. This improvement will occur not despite problems, but because problems create opportunities for innovation and improvement.
74. Bittersweet: How Sorrow and Longing Make Us Whole by Susan Cain
Goodreads.com star rating = 3.97/5
Cain explores how sorrow and longing contribute to human wholeness, challenging Western culture’s obsession with positivity. She shows how embracing the bittersweet in life—the mix of joy and sadness—leads to deeper creativity, connection, and meaning.
What makes it special: It beautifully defends emotional depth. It validates melancholy and sensitivity as sources of strength. These are seen as strengths rather than weaknesses.
Perfect for: Sensitive people who feel “too emotional.” It’s great for creatives drawing from personal struggles. Anyone grieving will find it helpful. Those sceptical of toxic positivity will also benefit.
Key takeaway: Life’s most profound experiences and greatest achievements often come from our capacity to feel deeply. We must embrace complexity and transform our longing and pain into something meaningful and beautiful. The goal isn’t constant happiness but rather a rich, authentic engagement with the full spectrum of human experience.
73. Talking to Strangers: What We Should Know About the People We Don’t Know by Malcolm Gladwell
Goodreads.com star rating = 3.99/5
Gladwell reveals why we’re bad at understanding people we don’t know. He explores our “default to truth” bias and the myth of transparency. Through cases like Sandra Bland and Amanda Knox, he shows how misreading strangers can have tragic consequences.
What makes it special: It challenges assumptions about reading people. It emphasizes the importance of context over character judgments. This has profound implications for law enforcement and cross-cultural communication.
Perfect for: Psychology enthusiasts, professionals in law enforcement or criminal justice, people working across cultures, and fans of true crime.
Key takeaway: Our evolved psychological mechanisms for dealing with strangers are poorly adapted to modern life. As a result, we systematically misunderstand others. Recognising these limitations can help us make better decisions and avoid tragic mistakes when encountering people we don’t know.
72. At Home: A Short History of Private Life by Bill Bryson
Goodreads.com star rating = 3.99/5
Bryson takes readers on a room-by-room journey through domestic life, revealing the extraordinary histories behind ordinary things. He examines everything from beds to salt to staircases. He shows how our homes reflect broader social, technological, and economic changes throughout history. This is all delivered with his signature wit and humour.
What makes it special: It makes history accessible and entertaining by focusing on the familiar. It reveals how recent many “basic” comforts really are. Bryson’s engaging, ironic tone transforms learning about mundane topics like dust, sewage, and wallpaper into an oddly addictive experience.
Perfect for: Curious learners who enjoy witty nonfiction. History buffs interested in domestic life. Teachers and trivia fans seeking memorable anecdotes. Anyone renovating or obsessed with homes who wants historical context for their spaces.
Key takeaway: We take for granted the comfort and privacy in modern homes. These conveniences are incredibly recent innovations. For most of human history, even the wealthy lived in conditions we’d consider uncomfortable, unsafe, and unsanitary.
71. The Year I Met My Brain: A Travel Companion for Adults Who Have Just Found Out They Have ADHD by Matilda Boseley
Goodreads.com star rating = 4.00/5
Boseley’s memoir explores adult ADHD diagnosis, particularly in high-functioning women who often mask their struggles. She shows how getting diagnosed provided relief and self-understanding rather than defeat, challenging stereotypes about neurodivergence.
What makes it special: It provides an honest and relatable account of late ADHD diagnosis. This reduces stigma and offers hope for adults who’ve struggled with shame and self-criticism.
Perfect for: Adults suspecting they have ADHD, recently diagnosed individuals, high-achievers feeling perpetually unsettled, and mental health professionals.
Key takeaway: Receiving an adult ADHD diagnosis can be overwhelming and life-changing. However, with research, understanding, and practical strategies, it can also be empowering. It can lead to better self-awareness and life management. The book combines personal experience with practical advice for others on similar journeys.
Stay tuned for the next installment in the countdown next week…
Damon Ashworth Psychology 
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