Have you ever been in a low or “blah” place and wanted something to brighten your mood? Maybe you thought of a sweet treat to indulge in or considered some retail therapy. You’re not alone! As humans, it’s natural to want to feel better, but we could all benefit from more healthy ways to get a dopamine hit (a boost of a “happy” hormone in our brains).
I was in this exact place over the weekend. It had been a boring few days, and I was feeling down. My instinct was to go shopping, so I did and actually felt better! The following Monday, I had my counseling appointment and talked about my weekend. My counselor shared how dopamine works in the brain which explains why so many of us turn to addictive things for a “hit” like shopping, gambling, sugar, alcohol, etc. She challenged me to make a list of healthy ways I could get a dopamine hit. I was really surprised at what I found when I Googled it, so I decided to gather a larger list to share with you!
I realized several of these have made me feel better, so now I keep a list in my phone handy for moments when I’m feeling down and need a lift!
Momentum + Productivity
1. Finish a small, clearly defined task
2. Clear 5–10 emails from your inbox
3. Organize one drawer or workspace
4. Set and complete a 10-minute timer task
5. Cross off 3 items from a to-do list
6. Plan your next day before ending work
7. Hit “send” on something you’ve been delaying
8. Declutter your desktop (digital or physical)
9. Complete a “hard first” task early in the day
10. Batch and finish a repetitive task
Physical + Energy Boosts
11. Take a brisk 10–15 minute walk
12. Do a short strength or bodyweight workout
13. Stretch or do mobility work for 5–10 minutes
14. Get sunlight within the first hour of your day
15. Drink a full glass of water first thing
16. Take a cold or contrast shower
17. Step outside and breathe deeply for 2 minutes
18. Do 20 jumping jacks or a quick burst of movement
19. Improve posture intentionally for a few minutes
20. Go to bed on time and honor it
Mental Clarity + Control
21. Brain dump everything on your mind onto paper
22. Journal one page honestly, no editing
23. Reframe one negative thought into a neutral or productive one
24. Review your goals and progress
25. Identify and solve one small problem
26. Say “no” to something misaligned
27. Create a simple plan for something that feels overwhelming
28. Limit distractions for one focused work block
29. Clean up open browser tabs
30. Make a decision you’ve been avoiding
Connection + Contribution
31. Send a genuine thank-you message
32. Give a thoughtful compliment
33. Check in on someone without an agenda
34. Offer help or support to a peer
35. Celebrate someone else’s win
36. Share a useful insight or resource
37. Engage in meaningful conversation
38. Pray or spend intentional quiet time (if faith-based)
39. Write a quick note of encouragement
40. Express appreciation to your spouse or team
Growth + Self-Respect
41. Read 5–10 pages of a book that challenges you
42. Listen to a podcast that expands your thinking
43. Practice a skill you’re developing
44. Reflect on a recent win and why it worked
45. Do something slightly uncomfortable on purpose
46. Track a habit you’re building
47. Invest time in learning something new
48. Revisit your “why” behind your work or goals
49. Clean up one loose end you’ve been tolerating
50. Keep a promise you made to yourself