Improve Your Morning with this Low Dopamine Routine

What It Is and Why You Might Benefit

Perhaps you have heard of this new trend but aren't sure if it's right for you? Maybe you're wondering what the hell I'm talking about. Either way, you really should keep reading.

Don't get me wrong, I was sceptical too at first. Let's be honest, many of us don't have plans first thing in the morning beyond our basic instinct to find caffeine as soon as possible.

However, the #lowdopaminemorning routine has now been shared millions of times on social media, so perhaps a change is on the horizon! Maybe, just maybe, more of us will begin our day feeling motivated and productive. Even on a Monday if you can believe it.

So what is a low dopamine morning routine?

The idea is to delay the release of dopamine in the morning by starting the day will low-stress, low stimulation activities. For example, getting out of bed to fetch a glass of water (no caffeine), turn on your washing machine and wipe down your kitchen countertops. OK, not the best examples but that's what I got off the top of my head. Doing mundane tasks, avoiding technology and delaying our caffeine intake keeps dopamine low.

But why would you want to delay the release of the "feel good" hormone?!

So when I first heard of this, I wondered the same thing. Getting out of our nice comfy bed is hard enough in the morning and now I don't get to scroll social media with my coffee?! It turns out, there is a scientific reason.

If we start the day with a spike in dopamine we might have a pretty great morning. Coffee, scrolling mindlessly through social media, and doing the bare minimums sounds great... however, finding tell us fhat these activities are probably also causing your body to release cortisol. Cortisol is the stress hormone. Some is good, too much is bad. Now, if we have high dopamine and high cortisol levels consistently we may become desensitised to the effects, so more is released to get the response required.

So think forward to about 15:00, you still have a couple of hours left at work and your energy levels crash. Your dopamine and cortisol levels plummet and you're left tired, foggy and wishing you could go home. Instead, you go for sugary snacks and this becomes your afternoon routine! Sugary snacks gives us that boost to get us through the afternoon.

To top it off, because your brain began the day hunting for caffeine and taking in everything on your phone screen for it's dopamine fix, it will continued to do that throughout the day. it will seek out the same pleasurable experiences that gave the initial dopamine hit, like checking for notifications and replying to messages.

OK, that's enough of the science. You get it.

Benefits of a Low Dopamine Morning Routine

Balanced Energy Levels No need to fear the afternoon slump. Your energy levels should stay fairly consistent until evening! Which is when you SHOULD begin to feel like you're done with the day and in need of a well-earned, good nights sleep.
Improved Focus Rather than being reliant on caffeine to stay focused we maintain focus throughout the day. Drink water, maybe some herbal tea. But try to keep the caffeine levels low, especially in the afternoon.
Better Sleep We all know that being on our phones first thing in the morning and right before bed can mess with our sleep. And caffeine is the devil when it comes to sleep hygiene (I STILL LOVE YOU COFFEE!). Try to keep screen time to a minimum for an hour or so before bed and the same in the morning when you wake up.
Lower Overall Stress Levels We stress ourselves out without even meaning to, and our lifestyle does NOT help matters. By starting our day with minimal stress our overall stress levels for the whole day are lowered, meaning our day is SO much better.
A Productive Day Imagine that in the hour you would usually scroll on your phone in the morning you managed to eat your breakfast, clean your kitchen and get a load of laundry in the machine... already your day is off to a productive start. The joy of productivity will follow you in to the rest of the day encouraging you to accomplish more than you usually would!
Improved Mental Health

Where to Begin?

It pains me to say it... but leave the coffee for the first hour or so after you wake up. I know, it seems like forever. But trust me, drink a bottle of water pretty quick and that will at least sort out your cotton mouth and keep you going a for a bit longer.
Open your curtains and if it's warm enough, open the window. Natural light helps to regulate your circadian rhythm. The fresh air is just nice. People do not appreciate fresh air enough these days.
Low intensity exercise. This can be anything from a full scale yoga or Pilates session to a good stretch or stroll around your local area. Choose what feels good for you.
Set an earlier alarm. I bet you hate me right now, don't you? If you want to fit in this new routine it might mean setting an alarm for 10-15 minutes earlier than you usually would. It isn't a big loss for what you could gain in return.