How to Increase Productivity with Dopamine Servings

The neurotransmitter dopamine is closely related to motivation. He encourages us to act to win the reward. When faced with a pleasant sensation, the brain remembers what triggered it, such as a piece of cake or a boss's praise. The next time, just the thought of cake or praise will give you a surge of motivation. Dopamine is involved in this process.

This can be used to increase productivity throughout the day. Here are four ways to stimulate the release of the right hormone.

1. Move

You might think that staying at your desk all day would be doing more work. But if you have tested this approach yourself, then you know that most often it turns into dry eyes, back pain and lack of motivation. It is much better to add physical activity to your workday. Scientists have shown that it leads to an increase in dopamine levels.

Just a little stretch or a short walk to the coffee machine is not enough. Aerobic exercise boosts dopamine the most, so do something that will make your heart beat faster. For example, take a half-hour walk at a brisk pace, or take a few leaps between meetings. After that, you will feel that you are ready to work further.

2. Share your victories

Think about how it feels to be praised for a job well done. Surely you are not just pleased, but immediately want to go and do something else. Praise and recognition also increase the level of motivation. How - it is not yet known exactly, but researchers suggest that it is dopamine that plays a key role in this process. The release of the hormone reinforces the knowledge that this behavior will lead to new praise, after which dopamine is released again, and so on.

And while we're used to hearing that we need to be humble (and even self-critical), try occasionally to talk about your accomplishments. If you've made significant progress on a large project, or have finally figured out why the spreadsheet formula didn't work, share it with a colleague. Even a simple "Well done!" or a positive pat on the shoulder will increase motivation.

3. Break a large task into small steps

When we cross off a completed item from our to-do list, we also experience a rush of dopamine. He encourages us to take the next step in anticipation of the next award. But the further this award is from us, the less desire we have to strive for it. It's hard to find motivation when the joy of completing a project is only a few months away.

In this case, you need to break this large project into small tasks that can be completed every day. Small dopamine bursts after each milestone will help you move forward.

4. Play your favorite music

If you've noticed that music improves your mood before, you are not mistaken. Research confirms this. For example, scientists have found that when listening to your favorite tunes, more dopamine is released in the brain.

Wrap it up to your advantage. If you feel like work has stopped, turn on your favorite playlist. Perhaps this will help to cope with a difficult task.