Dopamine decoded: How to boost mood, sleep and more

It’s the humble brain chemical health experts can’t stop buzzing about. So we asked about fast, easy ways to harness it for maximum wellness benefits. Ready?

Words by Hannah Vanderheide for Body+Soul

If you’ve been on your phone or on social media lately (and let’s face it, who hasn’t?), then you’ve probably come across content about dopamine – the brain chemical commonly known as the ‘happy’ or ‘feel-good’ hormone that’s also behind so much more than just your mood (think motivation, memory, regulating movement – but more on that later).

It turns out that neuroscience is hot right now and this little neurotransmitter is really having a moment, with Google searches for ‘dopamine’ trending in Australia and searches for how to ‘boost’ dopamine reaching an all-time high elsewhere in the world earlier this year.

There’s good reason for this, says Tj Power, a neuroscientist and bestselling author of The Dose Effect: Small Habits to Boost Your Brain Chemistry, a book about the simple, everyday things you can do to help reset and balance your brain.

Power says our modern lifestyle has a lot to answer for when it comes to leaving people feeling like they need to ‘boost’ their dopamine and disrupting this vital chemical’s work.

“Dopamine evolved to give us a small burst of reward when we did something difficult, like hunting for food or building shelter,” he explains.

“That used to happen maybe two or three times a day. But now, with modern technology, we can trigger dopamine constantly. Every time we check our phone, scroll social media or open a new tab, we get a spike.”

The more we chase those quick hits of pleasure over more natural and sustained dopamine triggers, the more we risk disrupting our brain’s natural dopamine balance, which will eventually leave us feeling flatter in the long run.

This is a problem, because dopamine does more than just drive our reward system. It also helps regulate our movement, memory, attention, mood and can even help regulate certain things like our heart rate and kidney function. Dopamine is also a motivating force, says Dr Anastasia Hronis, a clinical psychologist and author of The Dopamine Brain: Your Science-Backed Guide to Balancing Pleasure and Purpose.

“Dopamine gives us the experience of short-term pleasure, helping us feel good in the moment. However, because dopamine is also active in the pursuit of pleasure, it’s involved in the development of addictions.”

So what happens in a world where ‘short-term pleasure’ is more accessible than ever? Power compares it to constantly revving a car.

“Eventually, the system gets depleted, which leads to low mood, poor motivation and a weakened ability to focus.”

But don’t stress, there are plenty of simple, science-backed ways to give your dopamine system a natural, sustainable boost. The only catch? According to Power, “the best way to rebalance it is to return to effort-based rewards”–  in other words, it’s time to swap quick hits for slow burns.  Ready for your dopamine boot camp? Then let’s begin.

First, step away from the phone

Recent research found our attention spans have dropped from an average of 2.5 minutes to just 45 seconds. The likely culprit? Those little black mirrors in our pockets – something that Power knows all too well.

“I’ve personally struggled with addiction across several areas – alcohol, smoking, pornography and especially my phone,” he shares.

“Of all of them, phone addiction has been the hardest to break. It’s incredibly integrated into our lives and I have experienced long periods of compulsive checking, constant scrolling and excessive screen time.

Ultimately,  it was breaking my phone addiction  that changed everything for me.”

The fix? Power is a big advocate of ‘phone fasting’.

““This means no phone for the first 15 minutes after waking, at least 60 minutes without it in the evening and, importantly, a couple of hours phone-free on the weekend.

That space gives your dopamine system a proper chance  to reset.

In one popular Instagram video for his 849,000 followers, Power suggests a ‘meals, bedroom, bathroom’ challenge, where phones are a no-go in those spaces, in an effort to help set boundaries around phone use at home.

Get moving – any way you like

Dr Simone Boer, neuroscientist and author of Ultimate Brain Hacks says, “Movement such as regular exercise, like walking, dancing or swimming, increases dopamine naturally and improves its sensitivity.”

And the science is there to back her up. A large systematic review looking at the impact of movement found strong evidence for physical activity improving dopamine levels. The even better part? The link has been observed across multiple forms of movement.

So next time your motivation slumps or you’re in a rut, opt for a 15-minute power walk rather than picking up your phone.

Escape your comfort zone

“Trying something new, setting a goal or learning a skill all trigger dopamine,” says Dr Boer. “Your brain loves progress.”

This will look different for everyone, but as long as you’re pulling yourself out of autopilot, you’ll feel the benefits. She also recommends building novelty into each day by trying a new cafe, taking a different route to work, mastering a new recipe or listening to new music.

This is why travelling to new or foreign places can be a major dopamine win. So if you didn’t already have a reason to – book that Europe flight, stat.

Find your flow state

Finding your ‘thing’ is another big dopamine booster, but sometimes that can be a lot easier said than done.

Can’t work out what lights you up? Power has a tip: “One simple way to discover it is to look at your social media feed. What kinds of videos do you watch again and again? Music, art, nature, sport? That’s likely your flow state, and instead of watching others do it, you need to go and do it in real life.”

Getting involved in a club like your local social sports team could be a gateway to both social connection and flow state in one – a definite plus.

Connect with others

Speaking of socialising, Dr Hronis says connecting with others can be a powerful way to boost our dopamine naturally, and scientists tend to agree. Research from Mount Sinai Hospital on Parkinson’s patients found that human contact spikes dopamine more than interaction with a computer, and researchers out of Northeastern University found dopamine is involved in human bonding. So try not to go a day without human contact. Even a chat with your barista could do the trick.

Eat to support joy

Several studies have linked probiotics with improved mood and cognitive function, and early research shows a promising connection between certain probiotics and dopamine production.

Research also points to tyrosine, an important precursor in the biosynthesis of dopamine, so be sure to include tyrosine-rich foods into your diet, like cheese, lean meats, fish, nuts and eggs, while limiting processed foods that can be known to cause dopamine crashes.

The best news? Your brain was built for joy. So put down your phone and give your brain what it’s really craving. Your future self will thank you for it.

Your ideal dopamine day

Want to harness the benefits? Here’s what an ideal dopamine-supporting schedule looks like, according to neuroscientist Tj Power

The Night Before

Charge your phone outside of the bedroom to avoid starting the next day in dopamine overload.
Morning

Wake up without checking your phone (aim for at least 15 phone-free minutes).

Splash cold water on your face, brush your teeth, make your bed.

Do 10 squats or press-ups to get your body and endorphins moving.

Only check texts or emails once you’re fully ready. No social media until after 10am!

Daytime

Eat protein-rich meals (think eggs, yoghurt, nuts, fish or lean meat with veg).

Focus on meaningful tasks (enter your flow state and keep your phone out of reach).
Get natural sunlight and move regularly (get your steps up or a solid workout).

Evening

Leave your phone in another room to help you unwind.
Avoid social media to give your brain a break from stimulation.
Embrace boredom – it’s good for dopamine and allows your brain to reset and recharge.

This article first appeared in bodyandsoul.com.au as Dopamine decoded: How to boost mood, sleep and more