Boost your dopamine levels the healthy way from AM to PM – with NO doomscrolling in sight

WE live in a world where we can have whatever we want, whenever we want.

Whether this is food or likes on social media, what we’re essentially craving is a “hit” of dopamine, AKA the brain chemical that plays a role in sleep, mood, learning and pleasurable reward.

“When you do something you enjoy, it’s the dopamine released that creates the feel-good factor, making you want to do it more,” says cognitive rehabilitation therapist Natalie Mackenzie.

But not all dopamine hits are equal.

Some, such as alcohol, drugs or nicotine, are harmful long-term, while others, such as social media scrolling or a chocolate bar, can leave us in a dopamine-hunting cycle, constantly looking for instant gratification.

While there is space for these short, sharp hits in our lives, there are more healthy, natural ways to trigger dopamine release.

“To support optimal mental health and overall wellbeing, you want a stable dopamine level, not spikes and peaks, and knowing what makes you feel good, and how, is key to establishing healthy habits,” says Natalie.

Here, the experts share their top dopamine boosters to take you through the day.

MORNING

It might be tempting to stew under your duvet while doomscrolling, especially at this time of year.

But Dr Anna Lembke, a psychiatrist and author of Dopamine Nation and The Official Dopamine Nation Workbook, suggests getting up within a minute of waking, and not snoozing.

“The longer we linger, the harder it is to get up,” she says. “Instead of reaching for your phone, tell Alexa: ‘Play a feel-good playlist to kick-start the day,’” adds Natalie.

“Create a morning routine your brain associates with something positive and pleasurable,” says Aroosha Nekonam, a PT at Ultimate Performance.

“That could be lifting weights, yoga, stretching, a run – anything that gives you that natural release of endorphins will start your day off in the right way.”

If the idea of a workout feels too much, then simply wrap up and get outside.

“Getting natural light exposure early in your day is important to maintain a healthy circadian rhythm and sleeping patterns – an hour’s worth if you can.”

Choosing what to wear isn’t typically a pleasurable morning task.

“Dopamine dressing is an easy way to add a bit of sunshine to your day,” says Ellie Middleton, author of How To Be You.

“Wear co-ords to look put together without having to think about it too much.

“And pick a couple of colours that complement each other and feel like dopamine dressing to you.”

When choosing brekky, avoid sweet cereals or croissants, which give instant gratification but a sugar crash soon after.

“Go for a protein-rich breakfast, such as natural yoghurt topped with berries, peanut butter or eggs on toast, or overnight oats with protein powder,” says Jenna Hope, registered nutritionist and author of How To Stay Healthy.

AFTERNOON

Getting a break from work at lunchtime is a dopamine boost in itself, but think carefully about what food you’re tucking into.

Focus on dopamine-boosting foods – and we’re not talking doughnuts and cookies!

“Beef contains all nine essential amino acids, one of which is tyrosine, which is involved in the creation of dopamine,” says Anna.

“Other tyrosine-rich foods that might naturally boost dopamine include salmon, lean chicken breast, avocado, banana, sesame seeds, almonds and ricotta.”

It’s easy to look for the negatives in life, but try to notice glimmers of positivity throughout your day instead.

“Glimmers are micro-moments of joy that help us to feel calm and safe by soothing our nervous system, giving us an instant mood boost,” says Ciara McGinley, meditation practitioner and founder of Findingquiet.co.uk.

“This might be hearing your favourite song or perhaps the feeling of the sun on your skin.

“The more you intentionally look for glimmers, the more you’ll naturally start to spot them.”

When you feel an afternoon dip in energy, get outside for a walk if possible.

“Spending time in the fresh air can help reduce symptoms of sluggishness and SAD (seasonal affective disorder), lift your mood and help productivity,” says Anna, who says scrolling mindlessly has the opposite effect.

“Clients tell me they’ll take a five-minute break from work and often come back with the answer to a problem.”

“Make sure you’re staying hydrated and avoid high-sugar coffees, as these can leave you feeling tired and craving more sugar,” says Jenna.

Instead, try herbal tea and always keep a stash of prepped protein-rich snacks to hand.

“Houmous with oatcakes, cream cheese and crudités, or an apple and nut butter, for example, all help stabilise blood sugar levels,” she explains.

EVENING

Design a haven you look forward to retreating to at the end of the day.

“Dopamine decor is about creating spaces that can evoke happiness, inspiration and relaxation through colour, texture and layout,” says Nicolene Mausenbaum, interior designer and owner of Dezyna Interiors.

“Yellow is thought to increase creativity and positivity, red can enhance attention to detail, orange is thought to be mood-enhancing and soft blues, greens and pastels evoke calm,” she says.

“Include items with a rich texture, such as velvet, wool and linen, for a sensory experience that reminds you of comfort and luxury.

“You can also add personal items that have emotional significance for positive memories.”

Make a habit of connecting with your family or friends in the evening, for example by eating at the dining table.

“The more intimate, the better,” says Anna.

“When we make deep, honest, human connections, we get a hit of oxytocin – the love hormone – which in turn releases dopamine.”

Guilty pleasures earned their name for a reason, so avoid them in everyday life to dodge the dopamine rollercoaster.

“That way you don’t build up tolerance to the reward or become dependent on it,” says Anna.

Save your guilty pleasure for the times you predict it will make you feel good – such as celebration – rather than make you feel worse.

Swap an evening of Netflix for arts and crafts. “When the working day is done, it can be a great outlet to distract your mind, wind down and balance dopamine levels,” says Hobbycraft’s Joel Pickering.

“Scrapbooking, knitting, painting and crocheting are all proven to boost wellbeing.”

Before bed, write in a gratitude journal. It’s easy to be cynical about the process until you’re at a particularly low point and find it helps you focus on the good.

Anna says: “When you’re grateful, you can’t be fearful or anxious, so it is very calming, preventing the mind from racing all night.”

Examples to note down include your friend who always makes you laugh or that you got paid today.