TEN WAYS TO INCREASE DOPAMINE IN YOUR BRAIN

“Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers.  Dopamine also helps regulate movement and emotional response, and it enables us not only to see rewards, but to take action to move toward them.” – Psychology Today 

Here’s something worth noting: Dopamine is a powerful neurotransmitter in the brain.  In fact, it’s the brain chemical directly responsible for motivation and focus.  Who doesn’t want to be more motivated and focused?

Another exciting thing is that dopamine can be increased! Yes, you can effectively improve your motivation, focus and mood by taking natural steps to increasing the dopamine levels in your brain.

So, let’s get to it!

HERE ARE 10 WAYS TO INCREASE DOPAMINE LEVELS AND BOOST PRODUCTIVITY:

1.      DON’T GET ADDICTED. Many people get addicted to something because it gives them some kind of instant gratification – drugs, alcohol, sex, pornography,  shopping and other addictive behaviors actually have the opposite effect on dopamine levels in the long-term.  In essence, when we get overly addicted to something, the “reward circuitry” of our brain kicks into overdrive and we crave the “quick hit”.  This is not a sustainable solution or dopamine production, which can and should be done naturally.

2.      CHECKLIST SMALL TASKS. Dopamine increases when we are organized and finish tasks – regardless if the task is small or large.  So don’t allow your brain to worry about things that need to be done.  Instead write these tasks down and then check them off one at a time.  It’s been shown that it’s more satisfying to the brain’s dopamine levels when we physically check something off of our to-do list.  Also, write down and check stuff off regardless if you can mentally remember the tasks.

3.      CREATE SOMETHING.  For us writers, painters, sculptors, poets, singers, dancers and other artists, we can identify with this.  When we’re in creative mode, we can become hyper-focused.  As a result, we can enter a state called flow. Dopamine is the brain chemical that allows us to achieve this state.  The lesson is this: take up a hobby or activity in which you actually create something tangible.  Try something like arts, crafts, auto repair, drawing, photography or something else that sounds interesting.

4.      EXERCISE.  Same ‘ole, same ‘ole, we know.  We’ve discussed repeatedly the importance and benefits of physical exercise and we’re just going to add to the list again.  So, not only does exercise help us relieve stress, achieve better physical health and make us more productive; it boosts our dopamine levels. More specifically, exercise increases multiple neurotransmitters – serotonin and endorphins, besides dopamine, receive a boost.

5.      GET A STREAK GOING. As with creating a checklist, getting a streak going is a great way to increase dopamine levels.  For the purpose of this article, a streak is a visual reminder of how many days in a row you’ve achieved something.  Get a calendar specifically for this purpose: write down whatever goal you have and the days of the week or month when they are scheduled.  For example, if you work out on Monday, Wednesday and Friday, mark these days on the calendar for the month.  As you finish a workout, mark it off on the calendar.  Keep a streak going and you’ll keep the dopamine coming. 

6.      INCREASE TYROSINE.  Of the chemicals that make up dopamine, none are more important than tyrosine.  In fact, tyrosine is considered the building bloc of dopamine.  Therefore, it is important that you get enough of this protein.  There’s a large list of foods that increase Tyrosine, including: Almonds, Avocados, Bananas, Beef, Chicken, Chocolate, Coffee, Eggs, Green Tea, Milk, Watermelon and Yogurt.  There’s a bunch of good stuff in there, so it shouldn’t be difficult finding something that’ll serve your dopamine levels well.

7.      LISTEN TO MUSIC.  Do you ever wonder why music makes you happy? I mean, we can be in the dumps one moment but once we put on our favorite jam, we’re swaying and shaking away… feeling pretty good about ourselves too!  The reason for this is that listening to music increases dopamine levels.  In fact, scientists say that listening to music has the same effect as eating our favorite foods or watching our favorite T.V. show.  So, when you’re feeling down, throw on some of your favorite tunes and rock out!

8.      MEDITATE.  As with exercise, we are discovering more and more benefits to meditation.  We are again adding to the list.  As we discussed, the human brain is susceptible to a variety of addictions.  One other addictive habit that we have is overthinking.  In fact, some Buddhists have a phrase for this addiction ‘monkey mind’.  Overthinking is not merely a distracting habit, it’s also a genuine compulsion that leaves us in a perplexing state, while also having a negative effect on our spiritual development.  However, scientists are finally catching up to what Buddhists have known for thousands of years: meditation and mindfulness are essential to a healthy mind. Also, prayer and self-reflection are show to increase dopamine levels.

9.      TAKE SUPPLEMENTS.  There are natural supplements on the market that have been shown to increase dopamine levels.  Here are a few:  Acetyl-l-tyrosine – a building block of dopamine.  A healthy dose of this makes it easier for the brain to produce dopamine.  Curcumin:  An active ingredient that’s also common in curry spices and turmeric.  Ginkgo Biloba:  A tremendously popular wonder supplement that’s also believed to boost dopamine levels and keep it circulating in the brain longer.  L-theanine: increases multiple neurotransmitters in the brain, including dopamine.  Green tea is a terrific source of this.

10.    TOXIC CLEANSING:  As miraculous as our bodies are, we do accumulate toxins and bacteria that is bad for us.  Endotoxins are the kind that can cause our immune systems to get out of whack and it also constrains the production of dopamine.  Here are a couple tips for helping cleanse the gut of endotoxins: eat fermented good, get enough sleep and resist the urge to indulge in fatty or sugary foods.  Perhaps the west way to rid our bodies of these rasty toxins is to do a toxic cleanse. Read up on the process and decide whether or not this is for you.