Dopamine is a chemical substance in our brain that creates a reward system, providing us with the motivation and energy required to perform difficult and complex tasks. However, dopamine levels can vary depending on our daily habits. When dopamine levels are too high, we may experience a lack of focus because the brain is in an overactive state. Conversely, when dopamine levels are too low, we may fall into a procrastination mode, delaying the achievement of our goals.
Rapid changes in dopamine levels can also affect our bodies, such as when taking drugs that stimulate dopamine levels in a short period of time, leading to a short high but ultimately resulting in a vicious cycle of needing more drugs to achieve the same effect. Furthermore, this can lead to a depressed mode under the baseline afterward as dopamine levels drop significantly.
Therefore, it is essential to learn how to maintain a stable baseline of dopamine levels to control our emotions and motivation scientifically.
The picture illustrates the basic concept of how dopamine functions in our brain. Dopamine is naturally produced by our body to create a baseline level, which can fluctuate depending on our daily activities. If the dopamine level rises above the baseline, it is seen as a reward, while if it drops below the baseline, it can be considered pain.
When dopamine levels fall below the baseline, it can cause a lack of motivation and procrastination, known as a-motivation. To address this, we need to understand how the steepness of dopamine peaks and troughs affects our productivity. For instance, using a smartphone frequently may maintain a high level of dopamine, which can impact our concentration when we stop using it. Conversely, engaging in effortful or painful activities, such as taking a cold bath or doing intense exercise, can cause the dopamine level to rapidly drop below the baseline and help it bounce back to the baseline level much faster.
American neuroscientist Andrew D. Huberman introduced how to control dopamine and mentioned several tips for protecting the baseline of dopamine.
Firstly, quality sleep is essential for healing, and even a 20-minute power nap or Non-Sleep Deep Rest (NSDR) can be effective in recharging our energy levels in a short period of time. Secondly, getting enough sunlight and nutrition is important to inform our brain that it’s time to wake up and work. It’s crucial to go outside and get direct sunlight for 5-10 minutes every day in the first hour after waking up; avoid using phones and dimming lights for 30 minutes before sleep to help us wind down. Thirdly, avoiding over-stimulation, such as consuming caffeine, is crucial to getting quality rest. However, the effects of these stimuli can vary depending on an individual’s number of dopamine receptors.
“In life, you will experience pain, the pain of discipline or the pain of regret, it’s your choice.”
The choice to either feel the pain of discipline or the pain of regret, depending on our actions. We can learn bit by bit each day to improve ourselves and make better choices for our well-being.