Dopamine: A quick guide to the 'motivator' hormone
Feeling unmotivated? You might need a dopamine boost.
Meet dopamine, the ‘motivator’ hormone. Dopamine is a feel-good hormone that helps you get off the couch and do things you enjoy.
Dopamine is one of your brain’s ‘happy chemicals’ like serotonin. It’s a feel-good hormone associated with satisfaction, pleasure, and reward.
Higher levels of dopamine often make you feel more motivated, including for movement (e.g., getting off the couch).
Dopamine comes from specific ‘pleasure centres’ of the brain. Even anticipating something you are looking forward to can flood the brain with dopamine.
Why is dopamine important?
The whole pleasure-reward system has developed in humans to keep us on-task with things we need to flourish: to find the motivation to go out and find food to eat, to have sex, etc.
Have you wondered why you can remember stuff that interests you but not the boring stuff? That’s because you’re motivated by the reward (the dopamine surge from satisfying a personal interest).
Dopamine also plays an important role in focus, learning, and memory.
If dopamine had an emoji, it would probably be the smug/satisfied face rather than the smiley face. 😏
Can I upsize my dopamine?
Most likely! By paying attention to your lifestyle and trying out some new ways to trigger your brain’s pleasure-reward system, you should be able to boost your production of dopamine.
Here are some techniques to try.
Perform random acts of kindness. Even small acts like offering to pick up a friend’s groceries and drop it on their doorstep, can boost dopamine.
Get natural sunlight every day (it will also help with your sleep).
Spend some time on a new skill, hobby or creative activity. You’ll get a hit of dopamine when you anticipate progress, and again when you notice results.
Eat a healthy diet. Protein-rich foods such as turkey, soy, avocado and legumes can lift dopamine levels.
Limit high-fat processed foods. These can interfere with dopamine production.
Exercise regularly and recognise your achievements. Even increasing the distance you walk each week can be helpful. Stopped exercising? Learn how to restart.
Get enough quality sleep. Good sleep makes you more receptive to dopamine.
Meditate or try yoga. Meditation is shown to raise dopamine levels.
Listen to your favourite music, especially those emotive or instrumental songs.
When you know what it is that gives you that pleasurable reward or sense of progress or achievement, you’ll look forward to it and how it makes you feel.
And here’s the bonus, the anticipation alone can give you a dopamine boost. By anticipating the positives that come from your new routine, you will also feel more optimistic and better about yourself.