Dopamine Boosting 101: A Guide to Natural Mood Enhancement

Why I’m Interested in This

Like so many of my little interests, I saw it on Korean television. Specifically, I’ve been watching Rented in Finland, a reality show in which four Korean celebrities (all guys) stay in very rustic accommodations in the rural countryside of Finland. They chop wood, they cook their meals outside, they eat berries they pick in their front yard. It’s a delightfully low-stakes, low-key kind of show. In one episode, two of the members go to a large supermarket. After having spent days surrounded by nature with no electricity or running water, these guys are like kids in an amusement park. As they giddily load their carts with yummy food, the screen flashes the phrase “Dopamine Up.” And of course I chuckled because if there’s something I know all too well, it’s “retail therapy.” I’ve written two previous blog posts here and here. Yes indeed shopping gives us a dopamine boost.

What is Dopamine?

What is dopamine and why do we like it “boosted?” Dopamine is a neurotransmitter, which is a chemical messenger that carries signals between neurons, muscles, and glands. Dopamine is a specific neurotransmitter that carries messages between nerve cells in the brain and it plays a crucial role in how we experience pleasure, motivation, and satisfaction. When you accomplish something or experience joy, dopamine is the chemical telling your brain "Hey, that was great! Let's do it again!" Think of dopamine as your brain's reward messenger.

Understanding Dopamine Feedback Loops

Before we jump into boosting techniques, it's important to understand how dopamine works in our daily lives. Have you ever noticed how checking your phone becomes almost automatic? That's a dopamine feedback loop in action!

1. You see a notification (trigger)

2. Your brain anticipates pleasure

3. You check your phone (action)

4. You get a small reward (likes, messages)

5. Your brain remembers this feeling, making you more likely to repeat the behavior

Some dopamine loops can be problematic, such as the phone example above. Other dopamine feedback loops such as addiction to substances are problematic in the long-term as well. The good news is that we can intentionally create positive loops that enhance our well-being.

Natural Ways to Boost Your Dopamine

1. Movement Magic

Exercise isn't just good for your body—it's a powerful dopamine enhancer. Our bodies are meant to move! I often forget this when I resist going to the gym but once I go and workout, I feel fantastic. If you don’t yet have a regular exercise routine, I’d encourage you to start with modest and doable activities. Here are some examples of small steps you can take even when you’re short on time. It doesn’t take that much to get a mood boost from movement.

• Take a 10-minute walk during lunch

• Dance to a fun song

• Stretch for 5 minutes when you first get out of bed in the morning

2. Achievement

My clients are often surprised to learn that unless you’re in an exceptionally terrible environment, working is an important source of well-being. The stream of little “successes” from completing tasks and making progress on projects at your job provide dopamine boosts throughout the day. This can explain the development of problematic behaviors too, such as workaholism. If you’re having trouble with getting things done, you can cultivate a more productive stream of achievements with the following strategies.

• Break large tasks into smaller, achievable goals and savor the achievements of accomplishing them

• Check things off on the to-do list as you go, or (even better), keep a "Done" list alongside your to-do list

• Celebrate your small wins meaningfully in some way, such as with a 15 minute break

3. Social Connection

Most people need to spend time with others on a regular basis. Even introverts need social connection. Human interaction is a powerful dopamine trigger.

• Schedule regular catch-ups with friends

• Join a club or group with shared interests

• Engage in meaningful conversations with the people you’re already in relationships with

4. Skill Building

Learning new things naturally boosts dopamine. Here are some examples of low-stakes ways to incorporate more skill-building and learning into your life.

• Pick up a new hobby

• Learn a few words in a new language

• Try cooking a new recipe

5. Nature and Sunlight

We know from sleep science that sunlight exposure is crucial for high sleep quality and regulating circadian rhythms. Being outside and/or in nature also has the benefit of providing dopamine boosts. Here are some ways to get more time outside, even when you’re busy.

• Spend 15 minutes outside first thing in the morning

• Work near a window when possible

• During your leisure time, focus on activities that take you out in nature, such as hiking, going to the beach, etc.

6. Sleep Optimization

It probably comes as no surprise that quality sleep helps to regulate dopamine production. Sleep hygiene and improving sleep can be significant challenges for people struggling with insomnia. This is definitely fair game for psychotherapy and if you suffer from insomnia, it’s worth discussing with your provider. Some basic sleep hygiene tips that may help you get started on improving sleep include the following:

• Maintain a consistent sleep schedule

• Create a relaxing bedtime routine

• Limit screen time before bed

The greater goal in using these strategies is to build a sustainable practice or set of practices that can be your “go to” for a self-care routine. And to be clear, the goal isn't to maximize dopamine. Rather, it's to create a healthy relationship with reward and pleasure. It would be great if some of the practices listed above can take the place of scrolling on your phone or being on a device, but if that adds anxiety-provoking pressure, let that idea go and simply start small.

What I love reminding my clients is that your mood isn't just something that happens to you. We have so much agency in managing mood. Start small, stay consistent, and watch as these natural dopamine-boosting strategies transform your daily experience of life. Also important: be patient and trust the process.

If you had to choose one natural dopamine-boosting activity to try this week, what would it be? I would like to celebrate my small daily wins a bit more so that it feels more rewarding.