> The off-ramp is learning how to derive dopamine (aka "motivation") from the actual activity itself

So, just start liking the things you don't like? Sure, ideally that's the solution you want, but it's not exactly actionable advice.

People are adaptable. Likes and dislikes and comfort zones are all malleable. I never liked working out in the slightest. Never stuck to any sort of "gym routine" more than a few days. Did most of the Couch to 5k program in college but never kept running. Just...never liked it. I had lots of friends in high school and college who ran Cross Country, and was always a bit baffled about the appeal. It seemed terrible, honestly.

When my friend randomly suggested that we try a very ambitious hiking route, I knew it would absolutely suck if I didn't train for it. I got a gym membership and told myself I'd at the very least set foot in the gym 7 days a week for the first few weeks, just to build the habit of going. I was motivated to make sure I didn't slack off and ruin the hike for the group by being undertrained. A few months of that and the hike went great.

When we got back, though, I found it felt weird to not go to the gym in the mornings before work (as a decidedly NON-morning person my friends and family looked at me like I'd grown a second head when they heard me say I was working out before work). I started running outside on days the gym was crowded, and it felt good! In the nearly eight years since then, there have been only a handful of weeks where I didn't go for a run—I genuinely really enjoy it, no motivational tricks required.

My 2 cents : I make it a game or I find beauty in it.

As a more concrete example, as soon as you learn to enjoy learning as an activity, it becomes fun, whatever you are studying. So you only need to learn to have fun while learning. Start with simple things, make it a game, find beauty in what you are learning.

If you want actionable advice, forget about motivation and stick to discipline instead.

Do you want to do it or not? If you actually want to do it you should be able to obtain some satisfaction from getting it done, however distasteful the task itself. Sometimes it's as simple as that: either realising you really do want to do it or realising you really don't and reconsidering why you're trying to make yourself do it in the first place.

But sometimes the problem isn't motivation. Sometimes it's energy. Sometimes you really do want to do it, to the core of your being, but you're just too fucking tired. That's a very different problem.

Yeah, the ancient stoics made a whole philosophy about it.