December 28, 2016 Leave a comment
TAKE CONTROL OF YOUR MOOD
Motivation would be so dope. And, apparently, motivation can be derived by increasing your dopamine levels.
Smack in the middle of winter break, we’ve just finished the highlight of it for most of us: Christmas. That highlight comes at a cost sometimes. The buildup starts before Halloween, and for some it’s positive and merry-making, but for some it’s depressing and anxiety-producing for a variety of reasons.
For myself, it’s a mix. I am blessed beyond measure regarding my loved ones, but I am genetically predisposed to worry and overthink everything. With the main festivities out of the way and no expectation to go back to work for a week, I’ve allowed myself to wallow on the sofa a bit the past couple of days. One could say I deserve it, being a teacher and publications adviser who works crazy hours during the school year and never really stops thinking about deadlines and details. But on the other hand, wallowing begets wallowing. I see others online, too, who just need a lift.
So to the internet I went, in search of ways to raise dopamine levels, and I found this article from Endless Entertainment on the first shot. Glenn Santos writes of 10 Ways to Increase Dopamine to Boost Productivity. Just what I was looking for.
- Discover new things, Santos tells us. Well, I can vouch for that. Just searching for and finding the article gave me motivation to share this info. What does he mean by discovering new things, though? Santos suggests taking to the internet and exploring via Amazon or Pinterest, a couple of my personal favorites. He does warn against the addictive nature of those sites. But I’ve discovered such things as rock painting, bullet journaling, lettering, Zentangle and new authors and books, all of which I’ve at least tried, if not fallen in love with.
- List your small tasks. The logic here is that completing something, indeed, the act of marking the item off the list as complete, gives you that dopamine pump. So why list one item: “clean the kitchen”, which you may not be able to mark off for a couple hours, when you could list: empty dishwasher, load dishwasher, clean out fridge, wipe down counters & cabinets, sweep floor, mop floor … each swipe of the pencil (or check in a box) gives you a separate dopamine trigger. So if you really want to get the biggest advantage of this trick, do what I’ve always advised: the first thing on your list should always be: “make a list”. Done? Check.
- Listen to music. No brainer. What pumps you up? At what volume? Do it for you. It’s medicinal.
- Increase your tyrosine, a protein found in common foods.
Almond milk mocha latte with your scrambled eggs, avacado and banana breakfast? Or, heck, just a piece of chocolate about 3 p.m. That’s how I roll.
- Reduce your lipopolysaccharides. Your what? Well, if you’re increasing the good stuff, it makes sense to reduce the bad stuff. And don’t kid yourself. You know what the bad stuff is: fatty and sugary foods. They are toxins.
One way to combat those, according to Santos, is a probiotic diet. He suggests yogurt, which I am familiar with, and kefir and kimchi, which I am not.
I will, however, put in a shameless plug for Herbalife, and a supplement I can personally attest to: Florafiber. A caplet or two a day gives you fiber, calcium and lactobacillus acidophilus. Message me for details if you are interested.
- Exercise often. I hated typing that one. I have an ongoing battle with myself and my personal trainer son about exercise. Intellectually, I know that exercise does good things for me. I know that it not only releases dopamine, but serotonin as well. But, man, I find it hard to convince myself to exercise. This is something I need to work on.
- Establish a streak. Santos suggests keeping track of something so you can see progress. Under “new things” I mentioned bullet journaling, something I started last January (Look at me! Did something consistently for a whole year!). I love bullet journaling. It’s a planner, a journal, a sketchbook. It’s any combination in any way you want it to be. Yes, there are original guidelines on which the system is based, but the beauty is that the system is endlessly customizable. Some of the popular features most folks put in their bujos are trackers, graphic elements intended to track behaviors. Bujoers track water intake, exercise, weight loss, moods, housekeeping chores, making their beds and brushing their teeth. They track savings, paying off debt, social media analytics, days without soda or overspending. What would you like to track? Just tracking that I updated my bujo, that I had my Herbalife shakes and tabs, and those evenings I didn’t spend with TV helped me improve in those areas. Unfortunately, it hasn’t yet helped me increase my blog posts or water intake. Always room for improvement. Check Pinterest, YouTube or Facebook for bullet journaling practitioners and get some ideas.
- Take dopamine enhancing supplements.
Curcumin is found in turmeric, a spice used in curry dishes. But there are dozens of recipes on Pinterest using turmeric. I’ve tried it as a hot drink with cinnamon and honey in almond milk (meh.) and I actually loved it sprinkled on sweet potatoes, then roasted.
Ginko Biloba is available over the counter.
L-theanine is apparently available in great quantities in green tea.
- Make stuff. Love this one. Anyone with an artsy hobby can probably attest. If you’re doing something you love and you get in the zone, time flies by. Is it drawing? Painting? Photography? Crochet? Rebuilding motors? How about just coloring? Coloring has been found to reduce anxiety and lower blood pressure in some people. It’s a soothing, repetitive task that produces a colorfully pleasing result.
- Meditate. Look into the proper way to meditate or just take an afternoon for ceiling time, as I put it. Uninterrupted time to just stare at the ceiling and let your mind wander, work things out, feel some feelings and work through why you’re feeling that way can be helpful. In addition, you can set goals and plan tasks to get there or visualize positive situations. I sometimes make up scenes for fiction I’m working on, work out plot details or flesh out character traits.
So is it meditating or is it wallowing? What is it I’ve been doing the past couple of days? The fact that I’m being productive means that it doesn’t matter what I call it.
What can you do to increase your dopamine levels? What can you do for you so that you can be more productive?
Whichever you choose, do it. You deserve to be happy and productive.