Doomscrolling is out, meaningful mood-boosters are in
Whether it’s an energetic boost after a workout or a low after a lengthy scroll on Instagram, we’re often unaware of how dopamine dictates our mood. This is because dopamine, a type of hormone and a neurotransmitter, plays a key role in our brain’s reward system.
“It motivates us to repeat behaviours that bring pleasure, joy, or satisfaction,” says counsellor Lianne Terry. However, not all dopamine-inducing activities are equally beneficial. For example, exercise and social media both trigger dopamine release, but their individual impact is not the same.
Healthy dopamine tends to require effort, discipline, or time to achieve. On the flip side, when we opt for dopamine-boosting activities that offer immediate or effortless pleasure, the brain craves more without ever achieving a meaningful goal. Lianne explains that this can overstimulate the brain’s reward system, making it harder to enjoy ordinary, healthy activities. Plus, these activities are more likely to become addictive, because they provide instant pleasure without much effort.
So, how can you enjoy this happy hormone responsibly?
1. Move every day
Building some type of daily movement into your routine is crucial. “Any type of exercise stimulates the release of dopamine and other feel-good neurotransmitters,” Lianne notes. While a gym session or a long run can be good, a ‘little and often’ approach can be beneficial. For example, a short walk or some light stretching provides an immediate boost.
2. Set and achieve small goals
When you set a goal and stick to it, the process releases dopamine slowly, which is far healthier than immediate alternatives. Although working towards bigger life goals can release dopamine in the long term, smaller goals can be just as powerful.
“Breaking down tasks into bite-size and achievable goals will provide a sense of accomplishment when completed, which releases dopamine,” Lianne says. Try creating a ‘to-do’ list for your work day and enjoy the satisfaction of ticking off each task. Alternatively, write a list of small wellbeing goals for the week ahead and feel good each time you achieve one. Realistic goals – like making the bed each morning or tidying the kitchen before going to sleep – are a great place to start.
3. Try eating dopamine-boosting foods
Our diet impacts our dopamine production, and while unhealthy treats are fine in moderation and might give an instant hit of pleasure, other foods can boost dopamine levels without the downsides that come with these less-healthy options.
“Certain foods – such as almonds, bananas, avocados, eggs, and fish – will provide a natural increase in dopamine levels,” Lianne shares. Prioritise ways to build these ingredients into your meals and save the other stuff for special occasions.
4. Practise mindfulness or meditation
“Building mindful moments into your day can help to regulate dopamine release by reducing stress and increasing focus, which creates a sense of wellbeing,” Lianne says. Meditation has a multitude of benefits, even when you practise for just a few minutes. But other activities like a silent walk or simply concentrating on one routine task (e.g. washing the dishes) bring about this sense of being in the present moment.
5. Spend time in nature
There is a direct correlation between the great outdoors and dopamine production. “Spending time in green spaces or sunlight can boost dopamine production, enhance mood, and lower stress,” Lianne advises. Whether it’s a walk on your lunch break or twenty minutes in the garden, enjoying time outside is a mood-boosting essential.
6. Prioritise quality sleep
“Sleep helps to regulate dopamine receptors in the brain, improving mood and cognitive function. On the flip side, poor sleep disrupts the body’s natural dopamine cycle,” Lianne explains. To ensure you get some solid shut-eye, try to sleep and wake at a similar time each day whenever possible – and avoid screen time for the hour before you drift off.
7. Return to creative activities you used to love
Creative endeavours are another great example of putting in effort and working towards a goal, a key ingredient in creating healthy dopamine. “Engaging in creative outlets like drawing, writing, playing an instrument, dancing, or cooking will help to stimulate the brain and provide a healthy dopamine boost,” Lianne says. Think about what type of creative activities you enjoyed when you were younger and try to ring-fence a short window of time each day to tap into this childlike state of mind.
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