Neuroscientists reveal three morning habits that boost dopamine and kickstart a wonderful day.

Mia Soviero, a neuroscientist at NYU Langone Health and the Zuckerman Institute at Columbia University, believes that by developing morning habits and prioritizing activities that naturally promote dopamine release, the brain can enter a state more quickly, thus gaining motivation and balance. Here are Soviero's three morning habits that help her start a wonderful day.

Sunlight

Soviero believes that the ideal morning routine starts the night before, as adequate sleep sets the tone for the next day.

I make sure to get some sunlight every morning after waking up. Scientific research has shown that pulling back the curtains in the morning and letting the sunlight shine on your face for a few minutes can indeed alleviate symptoms of depression, especially for those with seasonal affective disorder.

Engage in some “meaningful small activities”

Soviero takes some time every morning to do some “meaningful little activities,” such as completing Sudoku puzzles.

“Puzzles can invigorate the mind and are an excellent way to start a beautiful day. After completing a puzzle, the brain releases dopamine, making one feel good.”

Fresh experiences and unexpected pleasant experiences can increase dopamine levels in the brain, promoting brain health. Solving crossword puzzles and playing physical puzzle games have the same effect on the brain: the brain has a reward system that increases dopamine levels when “unexpected good things happen” and decreases dopamine levels when “worse things happen than expected.”

Send a message to a friend

Every morning, Soviero engages in a simple yet important social activity: sending messages to friends.

“Humans are born with a desire to connect with others. Science proves that when you connect with others, your emotions improve, because that's what we are meant to do.”

According to the Centers for Disease Control and Prevention, social isolation and feelings of loneliness can increase the risk of heart disease, dementia, depression, and other chronic diseases. Therefore, connecting with others “is not only beneficial for the brain but also for the body.”

Did you dopamine this morning?

In this article, neuroscientists reveal three morning habits that boost dopamine and kickstart a great day, first appearing in Chain News ABMedia.