8 Activities That Will Boost Your Dopamine Levels Naturally
Try these research-backed activities to give yourself a feel-good boost.
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If you’re wondering how to feel happier, less stressed and more energized, the answer may be inside your own head. Focusing on healthy behaviors and things we already love to do can help boost dopamine, the neurotransmitter involved in the pleasure and rewards system in our brains.
From an evolutionary standpoint, dopamine rewards us when we do things we need to survive, leading you to want to do these activities more. “Dopamine benefits us because it rewards essential behaviors such as eating when hungry, drinking when thirsty or reproduction,” says Emily Gordon, M.D., assistant professor of medicine at Rutgers New Jersey Medical School and director of the Addiction Medicine Fellowship Program. “It gives you a sense of accomplishment.”
What is dopamine?
The brain has billions of neurons that transfer messages from one nerve cell to the next, directing all of our movements and emotions. “Dopamine is a neurotransmitter, or chemical in the brain, that is sometimes referred to as the ‘feel good neurotransmitter’ because it’s integral to the brain’s reward system, pleasure and motivation,” says Charlotte Markey, Ph.D., professor of psychology at Rutgers University and author of The Body Image Book series. “Dopamine also affects mood.”
Of course, it's natural to experience lower dopamine levels at times. “There are definitely ways you may run low on dopamine, such as when estrogen is on a downward slope when the menstrual cycle nears or during menopause,” says Bob Wilfahrt, M.D., a family doctor who specializes in ADHD at Mayo Clinic. Other times you might just be in a lousy mood.
“Our body has evolved to do what we think is useful for survival,” explains Dr. Wilfahrt. For instance, because there was a time when loading up on carbohydrate-rich foods was helpful to avoid perishing in a famine, it makes sense that we might reach for a donut when we want to feel better today. Sometimes a donut is exactly what you need, “but there are healthy ways to get a dopamine boost,” he says.
What activities boost dopamine?
There’s no one-size-fits all for what can make you feel good. “Different people have variations in dopamine metabolism, which is why some people get a ‘runner’s high,’” says Dr. Gordon. “The activities you enjoy and that give you a sense of accomplishment are individualized.” Try a few of these healthy, science-backed methods for boosting dopamine and see what makes you feel great:
Move your body.
A large body of research has found that exercise increases dopamine signaling. While there’s no specific recommendation or ideal “prescription” for how much you need, aim for 150 minutes of cardiovascular exercise every week, says Dr. Gordon.
What to do: Choose an activity you love so you’ll actually stick with it. That may be playing pickleball, chasing the kids around the local children's gym or walking briskly at lunchtime.
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Listen to music.
Research has found that hearing music stimulates dopamine release and engages a network of brain circuits, including cognitive, memory and emotional components, says Dr. Gordon.
What to do: Listen to what you love, but experiment with new music, too —maybe what your kids are into? — because studies show it can challenge your brain in a way old music doesn’t.
Meditate.
Dopamine is also released during meditation, says Dr. Gordon. Research has found that meditation can influence positive brain changes and improved brain functions, including emotions that help address anxiety and depression.
What to do: If you’re new to the practice, check out simple meditation activities through sites like UCLA Mindful for free guided meditations or download a meditation app.
Try something new.
Ignite your reward system by trying something new. Novel experiences stimulate dopamine release in the memory center of our brain, which helps solidify long-term memory formation.
What to do: Consider learning a skill or language, exploring an unfamiliar town, tasting a novel food, or interacting with a new group of people.
Prioritize sleep.
No one ever does well without sleep, so it probably comes as no surprise that research has found sleep deprivation inhibits dopamine receptors in your brain. Make sure you’re getting enough and not procrastinating about going to bed, says Dr. Wilfahrt.
What to do: Keep a regular bedtime and wake-up time, keep your room cool and dark, and make sure your bed and bedding is comfortable. Finally, put down your phone at least an hour before bedtime so you can unwind.
RELATED: 14 Clever Things Successful People Always Do Before Bed
Embrace nature.
Many studies have shown that exposure to nature is good for our well-being in general. While little research has focused on how time outdoors affects our dopamine levels specifically, at least one study found that just 20 minutes in nature can result in lower levels of the stress hormone cortisol.
What to do: Instead of doomscrolling on your phone, step outside. Read in a park, nurture a garden, go fishing or explore a hiking trail.
Connect with friends.
Humans are social creatures, and we've evolved to need one another. In fact, one study found that people had higher levels of dopamine when they interacted with another person than when they interacted with a computer. Unfortunately, we often put off hanging out with friends because we say we’re too busy and just assume they'll be around when we eventually have more time.
What to do: Text a friend to meet for coffee, ask the person you’ve seen at the dog park for the last six months out for a smoothie, or join a club for a hobby you love.
RELATED: 100 Questions to Ask Your Best Friend to Strengthen Your Friendship
Take a brain break.
This technique is used by people who have been diagnosed with ADHD, but it’s helpful for anyone, especially if you’re feeling sluggish or stuck on a task. Basically, you step away from a chore to stimulate dopamine by doing a pleasurable activity that gives you a sense of reward so you can go back to the task a little refreshed.
What to do: Make a list or “dopamine menu” of activities you enjoy. Choose activities that allow a quick break, but that won’t take up the whole afternoon, says Dr. Wilfahrt. Your list can include anything you love — petting your cat, calling a friend, stepping outside or munching on a handful of veggies or fruits. Do something on the list whenever you feel stuck in a rut.
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