Neuroscience expert: The morning routine I follow to enhance my mood with dopamine
We frequently overlook how our morning habits can influence the entire day. By engaging in activities that naturally encourage dopamine production, you’re not merely waking up — you’re actually preparing your brain to feel inspired and balanced right from the start.
“Mia Soviero, a neuroscience researcher who has studied at NYU Langone Health and Columbia University’s Zuckerman Institute, explains that dopamine acts as a neurotransmitter — a chemical released by neurons in the brain — primarily linked to motivation, learning, and reinforcement. ”
“It’s not only about experiencing pleasure. It mainly relates to learning and driving you forward. This way, it aids our brain in recognizing which actions are worth repeating and which habits we should cultivate in our lives,” shares Soviero, who also established the nonprofit Research Girl, Inc to provide greater opportunities for emerging science researchers.
A widespread misunderstanding is the belief that dopamine levels should always be elevated, according to Soviero: The levels of neurotransmitters are intended to vary.
“We don’t aim for consistently elevated dopamine levels; rather, we seek a functioning dopamine system that is healthy,” she notes. “The goal is to foster positive dopamine patterns, allowing dopamine to be released as intended. ”
Here’s how Soviero organizes her mornings to maintain the health of her dopamine system, she reveals.
A neuroscience expert’s morning routine for enhancing dopamine
Step 1: Sunlight exposure
Soviero’s optimal morning routine for a positive mood begins the night prior: Sufficient sleep lays the groundwork for the following day, she describes.
Next, “I ensure that when I wake up, I’m exposed to some light in the morning,” she points out. “Opening your curtains and letting sunlight hit your face for several minutes has been scientifically shown to alleviate symptoms of depression, particularly if you experience seasonal depression. ”
According to Harvard Health Publishing, exposure to sunlight directly impacts the brain region responsible for regulating the body's internal clock, or circadian rhythm.
Lack of adequate sunlight exposure each day “can lead your brain to produce excessive amounts of the sleep hormone melatonin and decrease the release of serotonin, the chemical responsible for mood enhancement. This chemical imbalance results in feelings of fatigue and low spirits,” the health blog explains.
Step 2: Sudoku
In the mornings, Soviero allocates time for "small, meaningful activities," such as solving a daily Sudoku puzzle.
"It’s a fantastic way to start the day with a boost of dopamine from completing a puzzle. It’s that pleasurable chemical released after accomplishing it," she explains. "Experiences that are new and unexpectedly enjoyable can elevate dopamine levels in the brain and promote dopamine health. This is why puzzles are beneficial. "
According to Soviero, engaging in crossword puzzles and physical puzzles can yield similar positive effects on the brain: The brain has a reward mechanism that increases dopamine when "something pleasantly surprising occurs, and then diminishes when outcomes are worse than anticipated. "
"This indicates that, from an evolutionary standpoint, we tend to pursue goals hoping to receive this feel-good chemical as a reward," she notes. "Thus, when you engage in activities, like picking up a new skill, and excel at it unexpectedly, you experience a surge of dopamine. "
Step 3: Text a friend
Every morning, Soviero participates in a straightforward yet significant form of social interaction: sending a text to a friend. "I text my friends something along the lines of, ‘Good morning! How’s your day going? ’" she shares.
"Human beings are naturally programmed to form connections," Soviero continues. "Establishing that human contact is scientifically shown to enhance your mood, as it aligns with our inherent nature. "
She points out that prolonged periods without engagement with close friends and family can negatively impact your health. Experiencing social isolation and loneliness can raise the likelihood of developing heart disease, dementia, depression, and various chronic illnesses, as noted by the Centers for Disease Control and Prevention.
Soviero emphasizes that connecting with others is "extremely beneficial, not just for your mind but for your physical health as well. "
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