Low-Dopamine morning routine

Low-dopamine morning routine is a new trend that is gaining popularity, and there’s a good reason why.  The trend is to avoid using gadgets at least in the first hour after waking up. Here’s why you need it:

Dopamine is a hormone that’s produced when we think about something pleasant or expect something important. You can easily get dopamine from browsing social networks. That is why many of us start the day by scrolling the feed, checking the messages and e-mails. And you can’t stop, because your body loves it, it wants more and more. Unfortunately this pleasure is fraught with dangers.

Firstly, other events won’t seem as bright and joyful, because you set a very high “dopamine bar” for your brain in the morning.

Secondly, the brain receives a lot of unnecessary information, it gets “cluttered”.

Thirdly, this morning trap is especially dangerous for some people, in particular for those with ADHD. Scientists believe that their dopamine levels are lower than for others, which is why they tend to spend more time on the phone.

By the way, checking your work chat and mail in the morning is also not a good idea. Experts from the Academy of Management in New York found that it has a negative effect on people’s mental and physical health.

But we need dopamine, especially in the morning, as it makes our mood for the day, it gives us energy, reduces irritation levels, and makes us happier overall. How can you get it?

Here are some alternative ways to receive dopamine:

1. Drink a glass of warm water.

2. Make a plan for the day – it’s one of the most powerful sources of dopamine.

3. Hug someone you love, your pet, or yourself.

4. Put on some music and dance.

5. A small achievement, such as making the bed, watering the flowers, vacuuming, ordering food, or making an appointment.

6. Work out – stretch, warm up, take a walk round the neighborhood.

7. Replace coffee with herbal or ginger tea. They help you wake up and don’t trigger stress hormones production.

8. Have a substantial breakfast – this will start your metabolism. Include almonds, bananas, avocados, eggs, and fish in your diet – these foods stimulate dopamine production.

Of course, morning scrolling addiction won’t just disappear. You have to consistently stick to alternative actions; thus, your brain will erase the old behavior program and create a new one. Take baby steps. Start taking your phone a little later in the morning. If you check it right after waking up now, start doing it five minutes later. The next day – seven minutes later; and then add a little bit of time until you reach 40-60 minutes.