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Wake Me Up Before You Go-Go

 

 

In his daily coffee chat, Scott Adams suggested a reframe of the bad day. Instead of identifying the day or your mood as bad, identify it as deficient in dopamine. That is a pretty effective reframe.  Once you have identified a deficiency, he’s right in saying you want to correct it – as opposed to worsening it through non-action.

So in the “bad day” or “feeling bad” scenario, you would identify a way to increase your dopamine. That’s much better for me because I otherwise think of dopamine in a high level macro “that doesn’t really relate to the everyday” thinking. In the reframe, the need to increase dopamine gets matched with an action item and a metric.

Now, nobody is saying you need to run a marathon or become the healthiest eating person on the face of the earth.  You don’t have to go vegan or keto or anything primal. This isn’t a call for you to change your entire life. It’s just a reminder to DO SOMETHING.

If you’re feeling down or if your environment is down, do something. Just do something new or different to drum up some dopamine.

Something small will suffice. It doesn’t have to be a heavy lift. Not anything too hard.Here’s the ChatGPT info with my two cents thrown in here and there. Now, ChatGPT didn’t mention sex (or pre-sex, for the younger readers)(there are no younger readers), but I’m pretty sure you can throw it in a few places as a possible options. Or even just walking hand-in-hand or flirting with goo-goo-eyes on an app.

And that’s my last word on sex.

I hope your Saturday is steady and sure or moving in that direction.  Even if you have to pass through the unknown to get there. Of course.

George Michael increases my dopamine almost immediately. 100% of the time. He’s my “go to” dopamine.  Who or what is yours? Maybe today is a good day to make a “dopamine list” – oooooh. I’m in!

Dopamine List! Distraction List! Make yours today!  I will if you will.

Happy Saturday,
xoxoxo, d (and bella)

P.S. Apologies for the annoying irregular spacing. Trying to get it more regular. : )

DOPAMINE CONVERSATIONS

 

Me:
How can I increase my dopamine?

 

ChatGPT

Dopamine is a neurotransmitter that plays a crucial role in mood, motivation, and pleasure. While there are no guaranteed ways to directly increase dopamine levels, certain lifestyle changes and activities may contribute to a healthier dopamine balance. Here are some suggestions:

Regular Exercise: Physical activity has been linked to increased dopamine levels. Aim for at least 30 minutes of moderate to intense exercise most days of the week.
My two cents: MOVE MOVE MOVE however you can. Get up and move. Walk as much as you can. Run if you want. Your body should be used to moving. Go to the mall and walk if it’s raining. Walk the stairs in your building. March in front of your television. Have you moved today? Move.

Healthy Diet: Consume a well-balanced diet that includes protein-rich foods, as they provide the amino acid tyrosine, a precursor to dopamine. Foods high in tyrosine include fish, poultry, eggs, dairy products, nuts, and seeds.
My two cents: I got addicted to nuts. No kidding.

Adequate Sleep: Ensure you are getting enough quality sleep. Sleep plays a crucial role in overall brain function, and lack of sleep can negatively impact dopamine levels.
My two cents: Sleep is critical. Figure it out. Keep trying new ways if the others way aren’t working. Ask for help. Look it up. Try anything and everything so you can sleep. Not sleeping is VERY BAD.

Sunlight Exposure: Exposure to natural sunlight helps regulate circadian rhythms and may positively influence dopamine production. Aim for at least 20-30 minutes of sunlight exposure each day.
My two cents:  I bought the fake sun light. I like it. It lights up my face while I’m working. It was cheap. And I walk the dog. My goal is to spend more of the year in the sun. Serious plan.

Reduce Stress: Chronic stress can negatively impact dopamine levels. Practice stress-reduction techniques such as mindfulness, meditation, deep breathing, or yoga.
My two cents: Stress kills. We all know it. We have all been affected physically, mentally and emotionally by stress. Figure out a good relief plan. Find your medium. for alleviating that stress.

Music and Pleasurable Activities: Engage in activities that bring you joy and pleasure. Listening to music, pursuing hobbies, or spending time with loved ones can positively impact dopamine release.
My two cents: Have fun. Enjoy things. Even if you are in a miserable place in life, throw in things that make you feel good.

Social Interaction: Meaningful social connections can boost dopamine levels. Spend time with friends and family, and engage in positive social activities.
My two cents: Engaging with people is a full-time job. Do it right. Be intentional. Make it happen. Always be making it better, if you can. Engaging is the whole thing. Make it good.

Challenge Yourself: Setting and achieving goals can activate the reward system in the brain and contribute to increased dopamine release. Break down larger goals into smaller, achievable tasks.
My two cents: Yes! Yes! Yes! Yes! Yes!

Limit Stimulant Intake: While caffeine and other stimulants can temporarily increase dopamine levels, excessive consumption can lead to desensitization of dopamine receptors. Moderation is key.
My two cents: You do you.

Supplements: Consult with a healthcare professional before considering supplements. Some supplements, like omega-3 fatty acids and tyrosine, may support dopamine production.
My two cents: You do you.

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Great activities for increasing dopamine from ChatGPT

Engaging in certain activities can promote the release of dopamine in the brain, contributing to a sense of pleasure, reward, and motivation. Here are some activities that may help increase dopamine levels:

Exercise: Regular physical activity, especially aerobic exercises like jogging, swimming, or cycling, can boost dopamine levels. Aim for at least 30 minutes of moderate to intense exercise several times a week.

Listening to Music: Music can stimulate the brain’s reward system and increase dopamine release. Choose music that you enjoy and that elicits positive emotions.

Setting and Achieving Goals: Accomplishing tasks, whether big or small, activates the brain’s reward pathways. Break down larger goals into manageable steps and celebrate your achievements.

Learning Something New: Engaging in activities that challenge your brain, such as learning a new skill or language, can release dopamine. It provides a sense of accomplishment and novelty.

Meditation and Mindfulness: Practices that promote relaxation and mindfulness, such as meditation and deep breathing exercises, may positively influence dopamine levels and reduce stress.

Socializing: Positive social interactions and spending time with friends and loved ones can stimulate the release of dopamine. Build and maintain meaningful connections.

Sunlight Exposure: Exposure to natural sunlight helps regulate circadian rhythms and may positively influence dopamine production. Aim for at least 20-30 minutes of sunlight exposure each day.

Laughing and Enjoyable Activities: Laughter and engaging in activities that bring joy and pleasure can trigger dopamine release. Whether it’s watching a comedy, playing games, or pursuing hobbies, find activities that make you happy.

Mindful Eating: Enjoying a satisfying and nutritious meal can activate the reward system. Pay attention to the flavors, textures, and aromas of your food.

Creativity and Artistic Expression: Engaging in creative activities, such as drawing, painting, writing, or playing a musical instrument, can promote the release of dopamine.

Best foods for increasing dopamine from ChatGPT

Dopamine is synthesized from the amino acid tyrosine, so consuming foods that are rich in tyrosine can potentially support dopamine production. Additionally, certain nutrients and vitamins are involved in the conversion of tyrosine to dopamine. Here are some foods that may contribute to a healthy dopamine balance:

Protein-Rich Foods: Protein provides the amino acid tyrosine, which is a precursor to dopamine. Include sources of lean protein in your diet, such as:

Fish (especially salmon and trout)
Poultry (chicken and turkey)
Eggs
Dairy products (milk, cheese, yogurt)
Legumes (beans, lentils)

Tyrosine-Rich Foods:

Almonds, walnuts, and other nuts
Seeds (pumpkin seeds, sesame seeds)
Avocados

Dopamine-Supporting Nutrients:

Vitamin B6: Found in poultry, fish, bananas, potatoes, and fortified cereals.
Folate (Vitamin B9): Present in leafy green vegetables, beans, lentils, and fortified cereals.
Iron: Found in lean meats, poultry, fish, beans, and lentils.
Magnesium: Sources include dark leafy greens, nuts, seeds, and whole grains

Omega-3 Fatty Acids: These fats are important for brain health and may indirectly support dopamine function. Good sources include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts,

Phenylalanine-Rich Foods: Phenylalanine is another amino acid that contributes to dopamine production. Foods rich in phenylalanine include:

Dairy products
Meat and poultry
Fish, Eggs, Nuts and seeds

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