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Dopamine is one of the hormones that make us feel all good inside. It’s sometimes called the ‘happy hormone’ and it’s responsible for helping to regulate our mood, motivation, and reward system – all important aspects of feeling good. 

When we experience something pleasurable, dopamine levels increase, giving us a sense of satisfaction. It helps us to stay focused and motivated on tasks, as well as drives us to seek out more enjoyable experiences. Longevity Live Paid Content. 

So the next time you’re feeling low, take a break and do something from the following 10 easy ways that bring you joy – it might just be the dopamine boost you need!

10 Easy Ways To Increase Dopamine Backed By Science

Feeling good is quite underrated. Many times, a simple happy memory replaying in your daydreams can put a smile on your face. That little smile increases dopamine levels and makes you feel happy and motivated.

If your natural level of release of this hormone is lacking, and you feel its effects on your moods and emotions, it can leave you feeling down or even depressed.

Here are ten foolproof strategies that will help you naturally increase dopamine!

  1. Stress

Stress can cause a surge in dopamine levels, spurring you into action. But dopamine isn’t all about stress – it’s also a reward chemical. When we do something pleasurable, our brains release dopamine, creating a sense of satisfaction and motivation.

What To Do?

Cut back on stress!


Stress can be a major enemy when it comes to your dopamine levels, so make sure you’re taking steps to manage your stress. Make sure you’re getting enough rest, eating well, and finding ways to cope with stress.

Irritable Bowel Disease and stress

Photo by Anthony Tran on Unsplash

  1. Sleep

Simple ways to do this includes abstaining from caffeine or snacks before bedtime and making sure that when it’s time for bed the area is free of disturbances such as lights, sound, and other distractions. When you take these steps, deep sleep will come easier and ensure a more gratifying night of slumber!

What To Do?

Get the right amount of sleep.


Sleep deprivation can be a major cause of low dopamine levels. Aim for 8 hours per night and try to make sure you’re getting quality rest. 

  1. Diet

While many people focus on the importance of proteins and carbohydrates in their diet, it’s important to remember that a healthy balance of nutrients is key to maintaining good dopamine levels.

What To Do?

Eat foods that boost dopamine. 


Food can be a powerful ally when it comes to increasing dopamine levels. Eat foods that are high in tyrosine, phenylalanine, and tryptophan, like eggs, fish, nuts, or spinach. 

  1. Smart Pills Supplements

Eating a nutritious diet can help to elevate your dopamine levels, however, it’s sometimes difficult to get all the essential nutrients from food alone. Thankfully, you have supplements available that will provide those missing vitamins and minerals needed for optimal health.

What To Do?

Take supplements like modafinil to increase dopamine for more information, read this article on


Take supplements to boost your diet with nutrients. Supplements such as Vitamin D and omega-3 fatty acids can help boost dopamine levels. 

  1. Exercise

Get moving! Studies have found that exercise boosts dopamine production in the brain and helps to reduce stress and depression levels. Not only will you feel energized after hitting the gym, but you’ll also be kick-starting the release of dopamine. So why not break a sweat and get your fill of this happy hormone?

What To Do?

Exercise regularly.


Whether it’s running, swimming, or simply taking a walk around the block, getting your heart rate up can help stimulate the production of dopamine. Aim for 20–30 minutes of moderate exercise every day if you can.  

  1. Laughter

Studies have found that laughter can help increase the production of dopamine, a feel-good neurotransmitter associated with pleasure and reward.

What To Do?

Laugh more! 


Laughter is one of the best dopamine-boosting activities out there. Make sure you make time for a few good laughs every day!

  1. Music

Not only is an inactive way of life detrimental to your health, but it could also lead to decreased dopamine levels. Fortunately, this issue can quickly be addressed by listening to music, taking short breaks, and stretching intermittently throughout the day.

What To Do?

Listen to good music that relaxes you.


Music can be a great way to boost your dopamine levels, so make sure you’re listening to your favorite tunes regularly. 

  1. Alcohol

What To Do?

Reduce alcohol intake.


Drinking too much alcohol can decrease dopamine levels, so make sure you’re keeping your alcohol consumption in check. 

  1. Stay Positive!

Staying positive can do wonders for your dopamine levels! Start by making a list of all the things you appreciate in life, no matter how small. This can be anything from your morning coffee to your favorite hobby – the important thing is that it makes you happy and boosts your mood.

What To Do?

Spend time with positive people.


Surrounding yourself with positive people who lift you and make you feel good can be a great way to increase dopamine levels naturally. 

  1. Meditate

Meditating is a beautiful way to ease and clear your mind, allowing you to achieve a sense of inner peace. There are several approaches one may take during meditation such as guided visualization, mindful practices, or progressive relaxation. 

With just a few minutes each day of quiet reflection, meditation can be the perfect tool for increased clarity and creative thought.

What To Do?

Meditate & Practice gratitude.


Gratitude and meditation are great ways to increase your dopamine levels, so take some time each day to pause and appreciate the good things in life. 

Bottom line

Follow these ten easy tips to increase your dopamine levels to feel better. Don’t be afraid to reach out and ask for help if you’re feeling down. Studies show that social connections are a powerful way to boost your dopamine levels and make you feel better. Get outside. A bit of sunshine can go a long way when it comes to boosting your dopamine levels!

Who is the author?

Dr. Gerald Max

Dr. Gerald Max MBBS, MD – Psychiatry, Consultant Psychiatrist.

Guest Writer

Guest Writer

This post has been curated by a Longevity Live editor for the website.


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