uh Houston we have a problem dopamine drives every decision you make finishing that project checking your phone and even getting out of bed the problem is though most people don't control where they get their dopamine from they get stuck in Loops of social media sugar and passive entertainment all things that drain your motivation and energy instead of fueling them up so we've got a list of dopamine boosts that actually give you the high that you're looking for and we've given those boosts a rating one to three is a low dopamine hit that has a short
subtle effect dopamine is still released but in small amounts and while you feel it immediately it's not intense and it usually Fades out fast this level is good for developing and enforcing good habits rather than getting instant motivation then there's four to six that's a moderate dopamine hit where you get a noticeable boost but it's not overwhelming this level is great for long-term Focus and attention and then 7 to 10 is a high dopamine hit this one's got a strong lasting effect you can get an instant Spike and it's sustained over time so you should
know that just because the rating is lower doesn't mean that it isn't still good you want those lower consistent hits because that's what creates momentum and you know we thought this one needed a deeper dive so today on the alux app we've got an exclusive daily session just for you we're diving into one why you struggle to catch the dopamine you're chasing you can download the app right now and listen to it and we've got an extra exclusive offer for you because it's Valentine's Day week and we're softies so we're offering up our power couple
deal because couples who grow together Stay Together my friends so download the app scan the QR code on screen and you'll get 35% off the annual membership I'll be right there with you too every step of the way but this special offer is only good until the end of the week those Valentine's Day flowers will be dead in a few days but this is the kind of gift that will never diminish all right so with all of that said are you ready my friend great let's dive in so your first dopamine hit comes from number
one micro wins with a rating of three out of 10 so research in Harvard Business Review found that achieving small winds which they call the progressive principle leads to dopamine spikes that increase your motivation so finishing something even a small task leads to a good shot of dopamine you see the brain registers progress as success it doesn't matter that you haven't finished the whole thing yet to your brain finishing just a small part of it is accomplishment enough even checking it off your to-do list activates that reward system which means you can break up any
task into smaller parts right down those small parts and if you tick them off as you finish them you'll naturally get this motivation to keep going it's a great hack for if you're struggling to finish a project and you've just got no Drive left to do it break it up write it down tick it off and that motivation will follow this one we're giving a dopamine rating of three out of 10 which might seem kind of low but that's because these hits are small and consistent more like a slow drip rather than a big rush
and we've got some big rush dopamine hits on here so stay tuned number two novelty and learning that's a five out of 10 now this is why reading a good book feels so satisfying and fulfilling you're not just escaping the stress of your life you're also learning and you're exposing yourself to something new new characters worlds ideas the brain just loves new information even reading a random fact can trigger dopamine it's wired to seek out new information because learning increases your chances of survival this one gets a 5 out of 10 rating because while dopamine
spikes when you're consuming new knowledge if you don't apply that knowledge it can fade away pretty quickly number three anticipation and planning another five out of 10 now you know how some people seem to get more excited with the planning part of the trip than they do for the actual holiday well pay close attention because to them they figured out a life hack looking forward to something creates a steady dopamine drip your brain releases dopamine before the event even happens so the process of planning becomes just as enjoyable as the experience itself this is how
you create motivation for long-term Focus it's a stable steady release that you can use when it feels like the actual experience is too far and you're losing interest in it so start planning fill in the little details that you love to do and you'll show that excitement Loops since it's a steady drip this one also gets a pretty decent 5 out of 10 rating number four laughter and humor four out of 10 now did you know that even forcing yourself to smile tricks your brain into releasing dopamine now imagine when you do that with real
laughter laughter sends a signal to your brain saying that you're safe and you're bonding socially that's good for you it's something you should keep doing so you get rewarded with an immediate and pretty strong dopamine hit it can help you to reduce your stress feel more relaxed and Forge stronger social connections it's a for out of 10 on the rating scale mainly because it's a quick Spike so you wouldd have to keep the laughter going to get some lasting benefits but if you have hilarious Friends by your side then that Spike will never drop too
low number five goal setting and progress tracking five out of 10 now micro winds give quick dopamine bursts goal setting and tracking your progress creates sustained motivation over time your brain will reward progress but it actually can't see your progress under until you show it you have to make it visible it sounds kind of childish but your brain is just a big child trying to navigate life in an adult world if you take the time to draw out a road map with your goal at the end and your progress checkpoints at every point on the
road you'll increase your motivation 10 times over every time you look at your road map and how far you've moved through the checkpoints kind of feels like a snakes and ladders game but without any snakes to take you all the way back to the beginning you'll get this stable sustained dopamine release that makes everything seem lighter more exciting and more achievable number six physical movement from 4 to 6 out of 10 now we gave this rating a four to six out of 10 because according to research how much dopamine is released really depends on the
intensity of your movement it's kind of like one of life's greatest ironies that the thing that can increase your energy and happiness levels immediately is also the thing that seems like way too much work at first when you're feeling low the last thing you want to do is get up and go for a run or do some yoga and stretching and yet it is so good for you especially then movement signals health and survival intense exercises like sprinting releases higher dopamine levels than casual movement it's also incredibly effective at reducing stress increasing your motivation and
making sure your dopamine levels don't deplete the amount of effort you put into this plays a big factor in how much dopamine your brain will release when the movement is challenging and you struggle with it at first and then overcome it you get a huge Spike because conquering that challenge signals growth movement also creates a reinforcing Loop the more you move the more dopamine you produce it also trains your dopamine receptors so you become less reliant on artificial stimulation like the kind you get from scrolling on your phone or shopping on line number seven sunlight
and nature so if you spend all day inside staring at screens and wonder why your energy is shot give your head a shake okay sunlight is the simplest dopamine hack there is no effort required just step outside and let that sunshine on your face direct sunlight triggers dopamine production in the retina which means your brain gets a natural boost in motivation focus and mood simply by being outside it also increases serotonin which keeps your stress levels in check the effect isn't instant like a sugar rush but it's sustained the more consistently you get sunlight the
better your Baseline dopamine levels become that's why people who live in places with long dark Winters experience seasonal depression less sunlight equals lower dopamine just 20 to 30 minutes of natural light in the morning can reset your energy levels okay it's like magic number eight creative expression a five out of 10 have you ever gotten so lost in something that time just seems to disappear that is dopamine at work my friend creativity is self-expression absolutely it's also a direct line to your brain's reward system when you're writing painting or even just doodling that act of
creating forces your brain to make new connections and it releases dopamine as a reward it's why brainstorming feels exciting why writing something good feels like a high why artists lose themselves in their work for hours and the best part is that it's a sustained dopamine boost unlike quick hits from social media creativity keeps your brain engaged in deep focus which is what makes it so addictive you don't have to be an artist to do it the point isn't the end result it is the process so sketch play music jot down ideas build something if you
want more motivation less stress and a dopamine source that actually makes you better then my friend start creating number nine sensory stimulation a three out of 10 your brain links smells to Memories emotions and rewards the moment you inhale something pleasant your lyic system the brain's emotional Center fires up triggering a mild dopamine release it's instant effortless and require zero thinking that's why certain sents fresh air essential oils even the smell of a new book can lift your mood in seconds it's not a massive hit like exercise or delayed gratification but it's a quick boost
that can reset your energy and focus so find scents that make you feel good and surround yourself with them coffee in the morning Citrus in your workpace fresh air before bed it's a small trick with a big payoff number 10 social connection six out of 10 leaving a conversation and feeling energized lighter and just better is one of the best feelings right strong social bonds make you feel safe and Powerful isolation on the other hand well that kills motivation you can have the best habits routines and strategies in place but if your dopamine sources are
all solo something will always feel off the depth of social interaction also matters quick small talk will give you a small boost but hey it's still a boost if you get a genuine connection if you can laugh together make eye contact and have affection and physical touch well that's where the real dopamine release happens that's the kind that sticks with you this is why people in healthy relationships and strong friendships tend to be happier and more resilient if you're feeling stuck unmotivated or drained then call someone meet up have a real conversation it's one of
the fastest ways to reset your brain chemistry your social life isn't just a luxury axer it's a built-in dopamine system and the smarter you are about using it the better your life will get number 11 giving or helping others a seven out of 10 now when you help someone your brain gets flooded with dopamine serotonin and oxytocin that's the Feelgood Trifecta responsible for happiness bonding and long-term satisfaction you can donate to a cause give someone a compliment or just be generous with your time studies show that giving activates the same brain regions as receiving a
reward so in some cases it hits even harder that's why random acts of kindness feel so good yes you're making somebody else happy but you're also switching on a built-in neurological hack for boosting your own mood and motivation these acts of generosity reinforce long-term happiness the more you give the more your brain expects and seeks out these positive interactions it's fast and sustainable do something for somebody else okay compliment a stranger tip a little bit extra help a friend out without expecting anything back it's free it's instant and it makes both your life and theirs
better number 12 Cold exposure 7 out of 10 now the shock is what hits you first your brain panics your body wants out but if you stay in that cold just a little bit longer something switches that's dopamine my friend a lot of it cold showers and Ice baths Skyrocket dopamine levels by 250% a surge that lasts for hours that's higher and longer lasting than most stim an and without the crash but why does that work well your brain sees cold as stress and activates the autonomic nervous system so to compensate it floods your system
with dopamine to keep you alert focused and energized it's an evolutionary response your body thinks you need to survive something serious so it gives you a chemical boost this is why Elite athletes CEOs and high performers swear by it it goes beyond feeling or seeming tough there's a mental Clarity and an elevated mood and a sense of being able to control your energy so try 30 seconds under a cold shower it'll feel awful at first okay we're not going to lie but then then you'll feel like you're on air for the rest of the day
number 13 music you love a 6 out of 10 you don't just listen to this music you feel it right that Rush When the Beat Drops the chills when your favorite song hits the perfect note that's dopamine in real time your brain anticipates the high points of a song and releases dopamine even before they happen which is why a great song feels addictive studies show that music can increase dopamine levels by up to 9% and you have full control over that hit playing something upbeat will give you a quick boost listening to an instrumental track
will help you focus and a throwback song that can tickle that nostalgia and take you down a happy comforting Memory Lane H just Bliss music is so much more than entertainment it's a total dopamine hack okay the perfect tool for changing your energy motivation or mindset in just a few seconds number 14 storytelling and daydreaming four out of 10 now your brain doesn't care if something is real if you can imagine it it'll give you some dopamine that's why a great book movie even your own Daydreams can feel so powerful when you get lost in
a story your brain emotionally invests in the outcome releasing dopamine as if it's really happening to you your brain rewards you for thinking ahead because visualizing success increases your chances of actually achieving it this is why goal setting works so well when you can see yourself winning dopamine kicks in to push you toward it it's not the biggest dopamine rush but it is is one of the most useful a strong vision of the future keeps motivation High and the more detailed the story The more real it feels and number 15 delayed gratification challenges that's an8
out of 10 so you think you want the reward right now but if you wait it'll feel even better that's how delayed gratification Works your brain releases way more dopamine when you earn a reward instead of getting it instantly the longer you hold off the stronger that final dopamine surge will be this is why working toward a goal feels more satisfying than a quick win it's why checking your phone after resisting for an hour feels better than mindlessly scrolling all day it's why food tastes richer when you've been hungry for a while delay builds tension
and when the reward finally comes dopamine floods your system it's an eight out of 10 hit stronger than most quick fixes and it's a great trick for slowly weaning yourself off of bad habits so instead of going cold turkey and banning yourself from doing something you delay the pleasure you tell yourself that you'll check your notifications later or you'll have that sugary treat tonight instead of right now you'll enjoy it so much more when you do get to have it and you'll slowly move away from that default immediate Behavior the harder the weight the stronger
the reward and that's that's all from us today alexir here's a chart for you with all of the dopamine hits stacked from the highest rating to the lowest copy it print it stick it on your wall whatever you want to do whenever you need a boost choose something from this chart over time you'll totally rewire your dopamine receptors so that you actually start craving the good stuff and don't forget to download the alux app and listen to today's session for a deeper dive on why you struggle to catch the dopamine that you're chasing here's that
QR code again just in case you miss it I'll see you on the inside
