Optimizing Your Morning Routine: A Dopamine-Driven Approach
Written on
Understanding Dopamine's Role
The dopamine system is incredibly influential, yet its effectiveness relies on how we harness it. Here’s how I’ve significantly increased my productivity over the past few months.
Photo by ????? ????????? on Pexels
Since Arvid Carlsson identified dopamine as a standalone neurotransmitter in 1957, extensive research has been conducted to better understand its mechanisms. A recent revelation is that dopamine is part of the same family as epinephrine (adrenaline), which prepares the body for action before it occurs.
Previously, dopamine was primarily viewed as a reward released after completing a task. While this remains true, we've now learned that it is also released during the task itself, which is vital for grasping long-term wellness and happiness.
Why is this important?
When the journey of accomplishing a task becomes as significant—if not more so—than the end goal, everything shifts. If our sole aim is to reach a destination, what happens afterward? Conversely, if we are continually in the process of achieving, our drive to keep progressing remains intact, ultimately enhancing our overall happiness.
Returning to the concept of adrenaline, I’ve never enjoyed public speaking due to the anxiety it induces; writing has always felt more comfortable. However, my goals necessitate stepping into the spotlight, so I’ve committed to improving my skills.
This aspiration stems from the dopamine system, which encourages me to write, prepare, and rehearse before events. The motivation to learn and adapt based on past experiences is fueled by dopamine, often kicking in days, weeks, or even months before I speak. Just before the event, adrenaline spikes to sharpen my focus, and after it’s over, dopamine returns to smooth out the intensity.
Many of our activities involve a "dopamine sandwich," with adrenaline in the center.
As Andrew Huberman states:
> “It’s clear dopamine is not about reward but rather about motivation & drive, & a willingness to persist in a given mode of action & thoughts. Thus, ask yourself:
> 1) Where do you get your dopamine from?
> 2) Is that serving to move you forward?”
Making a Small Change in My Morning Routine
I have a fondness for coffee—one of my few indulgences, and I’m not shy about it. However, before I understood dopamine's impact, my routine involved waking up, brewing coffee, and indulging in my habit.
Now, given dopamine's powerful influence, I choose to wait until I've completed my morning routine before enjoying that first cup. This routine is crucial for my mental well-being.
It consists of immersing myself in cold water, whether it's the ocean in Cape Town or a cold shower, followed by a 20-minute breathwork session. Only after these practices do I permit myself to savor my coffee.
> “Addiction is a progressive narrowing of the things that bring you pleasure. Happiness is a progressive expansion of the things that bring you pleasure. The former emerges passively. The latter takes work.”
> — Andrew Huberman
Initially, I had to persuade myself to face the cold and sit down for breathwork since my body craved coffee. Over time, however, this resistance has diminished, and my mind has adapted.
While it may sound trivial, this minor adjustment in my daily routine has profoundly impacted my mental health and my capacity to manage daily challenges, including difficult conversations I once avoided.
> “Dopamine might be one of the most powerful neurochemicals in our system. It’s the molecule of motivation. It pushes us to have goals and to strive more.”
> — Andrew Huberman
Caution with Dopamine Spikes
Understanding how to manage dopamine levels is crucial. One of the significant insights gained about dopamine is its role in cravings, motivation, and self-discipline. It's essential to avoid extreme spikes in dopamine levels and instead focus on deriving motivation from the effort itself.
> “Don’t spike dopamine prior to engaging in effort, and don’t spike dopamine after engaging in effort. Learn to spike dopamine from effort itself.”
> — Andrew Huberman
Final Thoughts
Dopamine is a valuable resource in our lives, and while it’s easy to seek quick fixes, we now have greater awareness of how to utilize this powerful system effectively.
We can leverage our vices—like coffee—to our advantage; it’s all about recognizing what they are and strategically incorporating them into our days to drive motivation.
In my experience over the past few months, I’ve learned that patience, kindness to oneself, and a touch of humor can make this process not only possible but also incredibly effective.
Chapter 2: The Power of Morning Routines
Explore how to harness dopamine to combat procrastination and enhance your efforts. This insightful discussion from the Huberman Lab Podcast delves into practical strategies for motivation.
Discover an effective morning routine designed to eliminate laziness and clear mental fog with insights from Andrew Huberman. Transform your mornings for a more productive day.