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 for 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 this 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. Here's something else cool: the exercise needn't not be arduous. Simply taking a stroll or climbing some stairs will achieve a good dopamine jolt."
5. Get a Streak Going
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 (Which Laura often recommends to help boost things if your feeling low or depressed)
"Of the chemicals that make up dopamine, none are more important than tyrosine. In fact, tyrosine is considered the building block 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, Watermelon, Yogurt."
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 jam out!"
8. Meditate
Meditation can be a highly effective form of dopamine increase if done properly, as it can weed out the mental influences which may be causing your chemistry to be less than desired. With the intent of reaching a state of self-fulfillment,
meditation clears out the mental clutter and replaces it with presence and fulfillment for just being alive. This is a state available to every human and can help assist our daily lives by increasing our awareness of what feels good for us and what we don't resonate with.
9. Take Supplements
The list includes
- Acetyl l-tyrosine
- Curcumin
- Gingko biloba
- l-theanine.
10. Toxic Cleansing
How you eat and how fulfilled you are, are directly correlated.
If you're actively enjoying the challenges of your life, you're more likely to consume foods that serve your highest interests and health, because you see a reason to eat well. Controlling how you eat is less important than finding fulfillment in what you do.
And I don't really make long term plans, and kind of just remember appointments or have digital reminders of those. Right now, I have a spreadsheet with just a list of things to do. But it's categorized similar to a journal system called Strikethru, where I have columns that say "Buy, Post, Read, Clean, Lookup, and Misc." Those seemed the most important things I could categorize things into.