Riding the Waves of Dopamine: A Guide to Boosting Pleasure, Success, and Motivation

Dopamine is often referred to as a "currency" for wanting and motivation. Dr. Andrew Huberman explains that it's the way we track pleasure, success, and whether we are doing well or poorly.

Imagine dopamine as a pool. The pool's level influences how you feel at this moment, how you'll feel an hour from now, and even your level of motivation, desire, and willingness to persevere.

Think of a constant flow into the pool via a small hose that keeps the level steady, and a filter system that absorbs excess.

When you accomplish something, it's like pouring a big bucket of additional dopamine into the pool, creating a wave. Accomplish something really good, and you'll create an even bigger wave that spills over the full pool, temporarily lowering the general level.

The feeling of pleasure comes from the height of the wave. As you try to make the most of the remaining water in the pool, you might manage to get above the pool level, but you'll find that the joy diminishes, leaving you with an even shallower pool and no motivation.

It takes time to refill the pool. Pause after a feel-good moment. Do nothing for several minutes and let the pool refill. Embrace the boredom and the urge to do something, as this is the pool refilling.

So is it possible to deepen this metaphorical pool, to achieve a more constant, high level of motivation, desire, and willingness to push through effort?

According to Dr. Huberman, yes, and here's how:

1. Take a morning walk to see the sun (clears remaining melatonin and improves dopamine production). Inside 100-500 lumen. Daylight more than 10 000 lumen.

2. Have a cold shower, neck and below (can increase dopamine levels up to 2.5 times).

3. Drink your coffee to increase availability of dopamine receptors.

4. Don't forget to include physical activity.

5. Take an evening walk to see the setting sun (this begins processes for a good night's rest).

6. Avoid screens after 9 PM.

7. Sleep in a dark room from 10 PM until at least 4 AM to give your body proper rest. Light during the night can sabotage dopamine levels.

In essence, we are reconnecting with practices that our ancestors may have known but that we have forgotten.

Additional insights include:

• Engage in one activity at a time, and don't combine it with other pleasurable things to avoid diminishing the attractiveness of that activity later on.

• Focus on the journey, not the result. Placing expectations on how you'll feel when reaching a goal may lead to disappointment.

• If you have a routine that works for you, be mindful that it may lead to diminishing dopamine release and burnout. Spice things up by adding pleasurable activities randomly to your routine.

• Learn to appreciate the feeling of boredom. Resist the urge to reach for your phone for a quick dopamine hit when the pool is half-empty. Wait a little longer, and it will refill soon.