what do today smart people (who know unhealthy habits are unhealthy) do if their work/life is generally unpleasant, so they need a quick jolt of pleasure injected into themselves after work?
The obvious answer to me seems like "exercise", although that doesn't really fit your category of being something one may as well do on the subway back home (though walking or cycling home instead of getting on the subway might fit). Maybe more relevant to someone with a desk job than someone who's already been moving around all day in some manner for work.
No, exercise is a long-term mood stabilizer / antidepressant, but it does not have any immediate effects. At least my box training and push-ups done at home not. And should it be? Can you imagine an animal running around euphoric just because it is running?
What I am looking for is things comparable to downing a few drinks, doing drugs or rocking out to music, I don't think exercise can have that kind of very quickly kicking in and very intense pleasure.
And yes desk job. Does something as simple as walking have a mood effect on you? For me walking is something the autopilot does, it does not launch me out of my thoughts into enjoying the here and now.
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