Last week, I kicked off a four-week discussion on what makes us happy.
As summer begins, so increases our expectations to find happiness in summer plans, travels, reunions, relationships, and even time away. Each one of these things has the potential to make us feel happy – mainly because of the chemicals released when we engage in them.
As we stated last week, inside your body are four primary chemicals that create positive feelings – or happiness. They are endorphins, dopamine, serotonin, and oxytocin. These chemicals are uniquely released at different times and under different circumstances.
In Leaders Eat Last, Simon Sinek says,
"Whether acting alone or in concert, in small doses or large, anytime we feel any sense of happiness or joy, odds are it is because one or more of these chemicals is coursing through our veins."
So in the quest for happiness, you must ask yourself, how can I create an environment to release these chemicals?
Let's talk more about that today – and specifically dopamine.
What is dopamine?
Dopamine is the chemical responsible for feeling satisfied after crossing something important off your to-do list, finishing a project, or achieving a goal.
According to the Cleveland Clinic, "Dopamine is known as the "feel-good" hormone. It gives you a sense of pleasure. It also gives you the motivation to do something when you're feeling pleasure."
Dopamine is like the reward center of the brain. And those rewards of good feelings are released when you make progress or accomplish something meaningful.
So how can you leverage the power of dopamine to feel happier today?
Here are four things you can do today to increase your dopamine levels.
Cross something off of your to-do list. Many people use to-do lists to ensure they get essential tasks done. The act of physically (or digitally) writing out your intentions and crossing them off when finished gives you a feeling of accomplishment and satisfaction – a dopamine reward. Each time you check off a box on your to-do list, you'll feel the effects of dopamine being released into your system.
Do a relaxing activity. Do you like to go for walks outside? Do you enjoy spending time with your pet? Do you like to read, or exercise, or meditate? Each of these activities is associated with a feeling of relaxation. Engaging in one or more activities like this releases dopamine and causes you to feel happy. You can increase your happiness by building at least one relaxing activity into your schedule today.
Eat foods that are rich in magnesium and tyrosine. Tyrosine is an amino acid that's absorbed and converted to dopamine. Magnesium/tyrosine-rich foods can include the following: chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame seeds, tomatoes, turmeric, watermelon, and wheat germ. **Did you see that chocolate is on this list? Maybe there IS something to those Snickers commercials that bring out the best in people?**
Get plenty of sleep. Getting plenty of sleep helps keep your dopamine levels regulated. When dopamine is released, you feel alert and awake. When it is absent, you have reduced concentration and coordination. To optimize your dopamine levels (and for overall good sleep hygiene), the National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each night. Perhaps today, you can set a bedtime alarm so that you go to bed with enough time to get between 7 and 9 hours of sleep.
Everybody I know wants to be happier.
They want to do what matters and feel good at the end of the day – and that good feeling may start with feeling well-rested when you wake up, eating a healthy snack (or indulging in that chocolate bar hiding in your desk), crossing off that task you've been working on from your to-do list, or taking your puppy for a walk.
It really can be that simple!
By leveraging one of these activities, you can increase your dopamine levels and start feeling happier today.
I'm off to grab the leash to walk my German Shepherd right now.
