4 Easy Ways To Naturally Increase Dopamine Levels

To start the year, I’ve gone all in on bio-hacking dopamine. to keep me going, keep me running at my highest capacity and thirdly, to quell the drag that the perpetual cloudy days can cast over my mood. Here are a few things I’ve started doing, and how they’ve worked for me.

1. Cold showers

   • Cold showers are something I’ve done in the past, but I used to do them after long runs in Florida or Arizona. Taking an ice cold shower Immediately after waking up in the morning is very different. First and foremost, this wasn’t my idea. This was a challenge started by my wife, but luckily, she pushes me and I get to reap the benefits. I’m not going to sit here and act like this is awesome. It sucks. I hate it, and I think it’s a really harsh way to start the day. BUT, whoever did this first and realized the benefits was on to something. After the shower, I’m happy and carry a dopamine hit for hours. I find I’m more patient, I’m more adept at accepting challenges, and I’m just generally ready to attack the day. It’s said that the most positive impacts happen if you can do a cold plunge of some variety for 11 minutes a week. 11 minutes for the entire week. So, 2 hard minutes a day and I’ll be gaining all the benefits of cold exposure. I’m taking my progress slow as I integrate it into my routine, but, so far so good. Other than the fact that, I hate getting into a cold shower with an undying passion.

2. Lifting weights.

   • I’ve told you guys about running and the impact it’s had on my overall health and fitness. Emotionally as well as physically. I get into such a zone and can really get into a good place mentally when I’m running. My best ideas, my major breakthroughs often happen when i’m in the midst of a nice long run. But recently, we’ve been going to the gym and I’ve been lifting weights in a way I haven’t in a long time. I’m getting back into squats, deadlifts, bench presses and all of the power lifts. I’ve felt the benefits in my mood compounding as I continue to lift and make progressions. Self confidence is getting boosted as well. I’ve kept running a major priority, but adding weights has me feeling really good due to the major dopamine hit I get for hours afterwards.

3. Music

   • Music and dance has been used as therapy for almost as long as humans have existed. Music is a great way to get a swift punch of dopamine. I’ve been curating playlists that are really centered on the activities I’m engaged in. I’m back in my 2006 mode of making ridiculously detailed playlists that really fit the mood I’m in. Listening to music that makes you want to move, that makes you dance, that illiciits a memory of a concert or a particular time in your life. This is a dopamine hack. Music is such a cheap and easy way to get little doses of dopamine throughout the day when you really need it.

4. Diet

   • I’ve done some research on foods that release dopamine and I’ve found a trend. The saying that “breakfast is the most important meal of the day” may make more sense if you pack that first meal with dopamine releasing foods. So, start your morning with a coffee and a bowl of oatmeal, a banana, or yogurt and mixed fruit, and you’re setting yourself up for a nice little dopamine hit to start your day.

Dopamine is the chemical that makes you feel enthused and gives you a feeling of reward and motivation. When you center your dopamine releases around being active and natural (preferably organic) diet choices, your brain wants you to repeat these actions which forms good habits. Being cooped up inside during the dog days of winter, can really be a drag on your mood, motivation and energy levels. Try to incorporate a couple of these tactics to keep a positive mood, and live a healthier and happier lifestyle. Over the long run, these small habits will provide wonderful results in your overall well-being.