Emily: Jessica, thank you for joining us today. Technology and modern-day stressors have definitely changed how we move through life. But let’s start at the beginning — how can someone tell if they’re stuck in a dopamine–cortisol loop? What are the signs?
Jessica: Emily, I’m so happy to be here and talk about this course. Most people notice the dopamine–cortisol loop as a mix of exhaustion and compulsion. You feel tired but wired, maybe scrolling late at night even though you’re exhausted, reaching for snacks you don’t even want or know aren’t good for you, or checking emails long after work hours. Physically, your body may feel tense or restless. Emotionally, there’s often irritability, anxiety, or a flat sense of “blah” even after things that should feel rewarding. These are signals that stress hormones and reward cues are running the show.
And it’s not a lack of willpower. When stress and stimulation repeat constantly over time, they train your brain to seek quick dopamine hits while extra cortisol keeps the body in survival mode. The result is a cycle of burnout and compulsion. Noticing the patterns is the first step, and once you have awareness you can start to use simple nervous system resets and tools to interrupt the pattern and re-train the brain and body towards balance.
Emily: What makes the nervous system such a powerful entry point for change when we are talking about this dopamine addiction?
Jessica: A lot of people try to change habits or mindset only at the level of thought. But if the body is stuck in a cycle of high stress chemistry, the mind will struggle to cooperate. The nervous system is the bridge between brain, body, and behavior. By calming cortisol, resetting breath, and gently rewiring dopamine cues, you change the foundation your habits sit on with a bottom-up approach.
This course teaches you to work directly with that foundation. When you shift your physiology, your thoughts and choices start to feel more possible. You’re not just “trying harder,” you’re actually giving your system the conditions it needs to choose differently and rebuild itself.
Emily: Let’s shift gears just a bit and talk about misconceptions. Through social media and viral videos, there is a lot of misinformation out there about dopamine. Why is dopamine often so misunderstood in pop psychology?
Jessica: Dopamine is sometimes painted as the “bad guy” — the source of our addiction, compulsion, and distraction. But in reality, dopamine is what gets you out of bed, what helps you learn and engage, and what helps bring excitement to your life. The issue isn’t the chemical dopamine itself; it’s how modern technology and overstimulation hijack the system with constant triggers.
When cues are engineered to deliver quick hits (think notifications, autoplay videos, processed foods, social media “likes”), the brain becomes hypersensitive to shallow rewards and dulled to deeper ones. That’s why the course focuses on restoring balance: reducing cue reactivity while reintroducing slower, more meaningful sources of pleasure. Dopamine isn’t the enemy. When harnessed with intention, it’s your ally in motivation, joy, and growth.
Emily: In your course, you talk about another ally — connection. How do boundaries and belonging affect stress and burnout?
Jessica: We tend to think of stress management as an individual practice, but our nervous system is deeply relational. Belonging, community, and safe connection with others lowers cortisol and signals to the brain that it’s okay to relax. On the other hand, rejection, neglect, or loneliness activate the same alarm centers that light up for physical pain and acute danger.
Boundaries are just as essential. Without them, connection can feel draining instead of nourishing. Overcommitting, people-pleasing, or staying plugged in to every demand keeps stress hormones high. This is even easier to do these days because we are so connected to technology. This course teaches how to cultivate both belonging and boundaries, so your nervous system has a balance of safety and choice, the two conditions it needs most to regulate.
Emily: Within each lesson, you share practices that we can do to reset our nervous system and build on our balance. Do we need prior experience with meditation or neuroscience to benefit from this course?
Jessica: Not at all. The practices are designed to be simple and accessible, even if you’ve never tried breathwork, meditation, or nervous system resets before. Each lesson combines a clear teaching with a guided practice, so you learn by doing rather than memorizing. The language is grounded in science, but it’s delivered in plain, practical terms that you can apply right away.
At the same time, experienced meditators and wellness practitioners will find depth here too. The course draws from both neuroscience and long-tested healing traditions, weaving them into tools that work in everyday life. Whether you’re brand-new or already on a path of self-care, you’ll come away with strategies you can use for the rest of your life.
Emily: What kinds of transformations can students expect from these practices?
Jessica: Students often report feeling calmer and more resilient within weeks. They begin to notice stress signals earlier, so they can intervene before spiraling into burnout. They find themselves able to focus longer, rest more deeply, and enjoy pleasures that used to feel out of reach. These shifts might seem subtle at first, but they build momentum quickly.
On a bigger scale, the work can change how you see yourself. Instead of identifying as “someone who’s always stressed,” or “someone who can’t stop scrolling,” or even “someone who’s broken or flawed,” you begin to identify as someone who has tools, awareness, and choice. That identity shift is what makes the changes stick. It's no longer just something you’re trying to do; it’s who you’re becoming.
