Dopamine doesn't respond to how good something is. It responds to the gap between what you expected and what you got. Same dinner, lower expectation, bigger hit. That part is textbook, from decades of animal work.
Using it on purpose in daily life is a neuroscientist's personal habit, not a studied intervention. Evidence: worth trying
Works best on small things: the weekend, a meal, a match. Not on your marriage.
Same theme: In your head
In your head
Flat can look like anger
Ask someone who sees you most days whether you've been shorter with people lately. Believe the answer.
2 minEvidence: decent
In your head
Name it in one word
When something's got you, say what it is, plainly. "Annoyed." "Embarrassed." "Scared." Out loud or on paper.
no timeEvidence: decent
In your head
Stay two minutes past the urge to leave
When you want out of a hard conversation (change the subject, pick up the phone, walk off), stay two more minutes and keep listening.
2 minEvidence: worth trying