Front-Load the Pain, Feel the Gain 💪🔥

Ben Maher
Jul 1
3 min read

A dopamine trick for anyone chasing more energy, better habits, and less burnout

Let’s get something straight:You’re not lazy. You’re not unmotivated.You’re just chasing dopamine in all the wrong places.

Scrolling, snacking, snoozing the alarm — they all give you that sweet hit of dopamine… but they leave you feeling flat, foggy, and frustrated.

The fix?Do something hard — first.

Not first thing in the morning.Just first thing when you start to feel stuck.That’s where The 5PM Club kicks in.

man in ice bath — Ice baths to front load

This Isn’t About Time. It’s About Timing.

The 5PM Club isn’t tied to a clock.It’s a mindset. A reset button.You hit it when the slump hits you — whether that’s 2:45pm after the lunch rush, 5:30pm before dinner service, or 9:00pm post-bedtime routine.

Whenever that “ugh, not again” moment creeps in…That’s your moment.Time to reset. Time to front-load a little pain, so you can feel the gain.

What Is Dopamine Front-Loading?

It’s simple: you trick your brain into releasing dopamine from effort, not avoidance.

That means doing something hard or slightly uncomfortable — like moving your body, deep breathing, journaling, or taking a cold shower — before you grab the easy hit.

Why it works:

Rewires your reward system
Builds grit and resilience
Creates real momentum, not just a sugar-high
Helps anyone beat the slump — from chefs to teachers to desk warriors

Wim Hof: The Iceman’s Mental Reset

Wim Hof doesn’t just do cold plunges for the hell of it.

His philosophy? Run at the uncomfortable things.

Cold showers. Ice baths. Deep breath holds.It’s all about facing physical stress to strengthen mental resilience.

And guess what?That discomfort is the dopamine front-load.When you conquer the cold, the hard thing, the resistance — you send a clear signal to your brain: “I do hard things. Let’s go.”

Your 5PM Club Reset: The 20/10/20/10 Method

This is your structured reboot.One hour. Four blocks. Total recalibration.

🕔 20 min MovementWalk, stretch, gym, dance in your kitchen — just get the blood moving. It shifts your state fast.

🧠 10 min MindWim Hof breathing, journaling, or simple box breathing — clear the fog and calm the chaos.

🎧 20 min ContentListen to a podcast, read a blog, watch something that fuels you — not numbs you.

🔧 10 min 1% BetterAsk: What’s one small thing I can do today that makes tomorrow easier?Clean one shelf, prep a lesson, check in with a team member, or fix that one clunky system.No overhaul. Just progress.

Try This Tonight (or Whenever You Need It)

✅ Cold rinse at the end of your shower — start with 15 seconds

✅ Wim Hof breathing — Guided Wim Hof Method Breathing

✅ Journal prompt – “What uncomfortable thing am I avoiding that would help me grow?”

✅ Small action – Rework a menu item, batch your social posts, sharpen your knives, adjust your seating plan, prep tomorrow’s outfit, or book that physio appointment.

Something small. Something forward.