More Energy, More Focus, More You - Thanks to Dopamine

Ever catch yourself in one of these moments?

• You feel like you’re not getting anything done.
  
• You procrastinate important tasks by scrolling Facebook, Instagram, or playing games.
  
• You feel bored, like nothing excites or interests you any more.
  
• You feel numb or empty inside.
  
• You feel like you’re not fully present.
  
• You can’t concentrate properly on anything.
  
• You struggle to learn or remember new things.
  
• Even starting simple tasks feels hard.
  
• Your legs feel restless, especially at night.
  

If you’ve experienced these feelings since childhood, or if these patterns have followed you since you were growing up you might have a neurodivergent condition like ADHD.

But if these symptoms have only begun during adulthood, and you’re also feeling chronically cold, have irregular digestion, increased need for sleep, hair loss, or skin issues, it’s possible you’re dealing with a health issue like hypothyroidism.

But if you only feel like this sometimes, what you might be craving is a gentle dopamine boost.

What Dopamine Actually Does

Dopamine is the chemical messenger behind focus, curiosity, ambition, attraction, and that sense of being alive.

It’s totally normal for your dopamine to rise and fall throughout the day, across your menstrual cycle, and through the seasons.

But certain things can suppress it, for example prolonged stress, smoking, excessive alcohol or cannabis, too much caffeine or sugar, obesity, insulin resistance, and deficiencies in certain vitamins and minerals.

How to Raise Your Dopamine—Naturally

A few shifts in your habits and mindset can support healthy dopamine levels. Here are the key strategies:

1. Don’t squander dopamine on the wrong things

It’s not always about low dopamine, but when we chase quick hits (like social media, sugar, or constant news), we teach our brain to expect constant stimulation.

 Instead, here’s some tips that I have found helpful:

• Build stronger self-control from morning to night with enough sleep and regular protein-rich meals.
  
• Limit social media with intention.
  
• Don’t stock temptation. Avoid keeping alcohol, cigarettes, or sugary treats at home.
  
• If you crave sweets, promise yourself a protein first. If you still crave sugar afterwards, it might actually be serotonin you’re missing.
  
• Watch shows episodically instead of bingeing.
  
• Write down all the downsides of unhealthy habits, colorfully and vividly. Now, the next time you're tempted, you can literally imagine them. Over time, your brain learns that those quick dopamine hits aren’t worth it.   

2. Give your brain the building blocks

Dopamine is made from two amino acids: phenylalanine (essential), and tyrosine (made from phenylalanine).

On average, you need about 18–21 mg per kilo of body weight daily—roughly 1.2–1.4 g total for a 65 kg woman.

Here’s how easy that is to get:

• 30 g soy protein
  
• 100 g red meat, poultry, fish roe, shellfish
  
• 100 g legumes or cooked beans
  
• 2 eggs
  
• 100 g low-fat mozzarella or 100 g oats or tofu
  

Seeds, nuts, and cheeses like parmesan, pumpkin seeds, peanuts, almonds, pistachios, and walnuts are also rich, but can be calorie-dense.

For people with ADHD or recently depleted dopamine (due to stress, substances, sugar, weight changes, or strict diets), supplementing with phenylalanine or tyrosine might help, but check with your doctor first, especially if you have anxiety, high blood pressure, or you are on medication.

3. Don’t neglect your vitamins & minerals

Turning amino acids into dopamine needs lots of nutrients:

• Magnesium: low levels are linked to low dopamine. Muscle cramps could mean you’re low. A supplement can help.
  
• B‑vitamins (B3, B6, folate, B9): vital for both dopamine and serotonin. A good B-complex covers these.
  
• Vitamin C: supports dopamine production. Eat lots of raw fruits and berries.
  
• Iron: if your hemoglobin is low, your neurotransmitters probably are, too.

4. Get excited about the right things

Frame your days like a fun, rewarding game:

• Write down even small tasks and check them off! And remember to tick that win!
  
• If getting started feels hard, begin with two tiny, easy wins. Let the dopamine kick in and build momentum.
  
• Dance for one of your favorite songs. Music cues anticipation and reward, plus movement wakes up your brain.
  
• Time yourself. Can you beat yesterday’s record of getting out the door?
  
• Give yourself a 15‑minute time limit for chores and go for it.
  
• Play uplifting music while you work.
  
• Celebrate each completed task with a mini happy dance, a pat on your own back, or even a verbal self-boost.
  
  

Balance isn’t about perfection. It’s about intentionally guiding your mind and hormones toward what nourishes you, not just what gives a quick thrill.

You deserve to feel energized, grounded, and excited about life, from the inside out.