We all have those days when energy feels low, motivation is missing, and the world looks a little grey around the edges. The culprit? It could be a dip in dopamine — the brain’s feel-good, get-up-and-go chemical.
Dopamine plays a vital role in reward, motivation, focus, and even how we experience pleasure. Think of it as the spark that gets you moving toward things that matter. Without enough of it, even simple tasks can feel like climbing a mountain.
The good news? You can give your dopamine a quick and healthy lift with small, intentional actions. Below are five science-backed, soul-friendly ways to nudge your brain chemistry in the right direction — including one of my favourites: painting.
1. Move Your Body — Even for Just 10 Minutes
You don’t need to run a marathon to feel the chemical benefits of movement. A brisk walk around the block, a dance in your kitchen, or a quick yoga flow can be enough to get dopamine — and its sidekick serotonin — flowing.
The science:
A 2016 study in Brain Plasticity found that even short bouts of physical activity can boost dopamine release in the brain’s reward pathways. Movement increases blood flow, oxygen delivery, and triggers the release of endorphins, which further amplify dopamine’s effects.
Quick tip:
If you’re stuck at a desk, stand up, stretch, and move your arms in big circles for 30 seconds. Add a smile (even a fake one) — the combination of movement and facial expression can nudge your mood upward almost instantly.
2. Listen to Uplifting Music
Music is one of the fastest ways to influence your brain chemistry because it engages the auditory system, memory centres, and emotional regulation areas all at once.
The science:
A 2019 review in Nature Reviews Neuroscience showed that listening to pleasurable music increases dopamine release by up to 9% in the striatum — the part of the brain linked to reward and motivation. It’s why certain songs can give you goosebumps or that “tingly” feeling.
Quick tip:
Create a “dopamine playlist” with songs that never fail to lift your spirits. Keep it ready for grey days, and let it play while you do mundane tasks like tidying or cooking.
3. Paint or Create with Bright Colours
Art isn’t just good for your soul — it’s good for your brain chemistry. Painting, especially with vibrant, saturated colours, offers a sensory feast that can spark joy and motivation.
The science:
When you immerse yourself in a creative task, your brain engages its reward circuits. According to research in Frontiers in Psychology (2020), seeing and interacting with bright colours can trigger dopamine and serotonin release. Add the act of creating — making decisions, seeing progress, and using your hands — and you get a double reward hit.
Quick tip:
If you’re short on time, grab a sheet of paper and spend 10 minutes painting or colouring something with the brightest hues you own. Even a quick burst of creativity can re-energise your mind.
4. Practice Small Acts of Novelty
Our brains are wired to respond to novelty — new experiences give dopamine a natural boost. This doesn’t have to mean big life changes; even tiny switches in routine can be enough to light up your brain.
The science:
Dopamine neurons are particularly sensitive to prediction errors — in other words, when something new or unexpected happens. A 2018 study in Neuron found that novelty activates the hippocampus (linked to memory) and increases dopamine in the midbrain.
Quick tip:
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Take a different route home.
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Try a new coffee flavour.
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Rearrange your desk or swap art on your wall.
These micro-changes may seem small, but your brain registers them as “something new,” rewarding you with a little dopamine lift.
5. Set and Complete Tiny Goals
Your brain loves progress. Completing even the smallest task triggers dopamine because it signals a “reward achieved” moment. This is why ticking something off a list feels so satisfying.
The science:
Neuroscientist Andrew Huberman explains that dopamine isn’t just released when we achieve a goal — it’s also present in the anticipation stage. By breaking down big tasks into smaller, achievable steps, you give yourself more opportunities for dopamine hits along the way.
Quick tip:
Write down three easy wins for the day — things you know you can achieve, like sending one email, making your bed, or drinking a glass of water. As you check each one off, enjoy the mini wave of accomplishment.
How These Fit Together: The Dopamine Loop
The magic happens when you combine these tools. Imagine this:
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You start your day with a walk while listening to your dopamine playlist.
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You come home and spend 15 minutes painting with bright colours.
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You try a new tea flavour while admiring your art.
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You tick off three tiny goals, feeling the momentum build.
That’s not just one dopamine boost — it’s a chain reaction, each step priming the next.
A Note on Quick Fixes vs. Sustainable Boosts
While it’s tempting to seek instant gratification through things like scrolling or sugary snacks, these can create dopamine spikes followed by crashes. The activities above are different — they’re healthy, repeatable, and support your overall wellbeing. Over time, they help stabilise dopamine levels, making it easier to stay motivated and resilient.
Final Thoughts: Your Personal Dopamine Menu
Think of these five tools as items on your “dopamine menu.” You don’t have to do all of them every day — just pick one or two when you need a lift. The key is to choose actions that feel enjoyable, not like chores.
Dopamine isn’t about pushing yourself harder; it’s about lighting a small spark that helps you take the next step. Whether it’s the rhythm of a good song, the brushstroke of bright paint, or the satisfaction of a ticked box, each of these moments is a gift you can give yourself — one quick mood boost at a time.
5 Things for a Quick Dopamine Boost (Including Painting)
This post is a collaborative effort between AI and myself in order to work a little bit faster.
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