How to control your motivation

What is dopamine?

Dopamine, as a neurotransmitter and happiness hormone, is involved in regulating many brain functions. These include movement, reward, attention, motivation and emotions. Dopamine is an essential fuel for human survival and is produced mainly in the limbic system, the substantia nigra and the striatum.

This hormone is often called the “happiness hormone” because it produces a feeling of satisfaction and well‑being. It is a central component of the reward system in our brain and plays an important role in experiencing (short‑term) pleasure. When we do things the brain considers rewarding, dopamine is produced and released.

The release of this neurotransmitter is not continuous but targeted during activities the brain judges to be rewarding. This targeted release of dopamine motivates us to repeat certain behaviours that are perceived as positive and rewarding. In this way dopamine helps us stay motivated and pursue our goals, even when the path to them is filled with challenges.

How is dopamine produced in the body?

Dopamine is synthesised in the body from the non‑essential amino acid L‑tyrosine. The process starts in so‑called dopaminergic nerve cells, where tyrosine is first converted into levodopa (L‑Dopa). Several cofactors are required for this conversion, including folate, iron, vitamin B3, vitamin B6 and vitamin C. L‑Dopa is then further converted into dopamine by enzymes.

This multi‑step process shows that our body relies on an adequate supply of proteins as well as vitamins and minerals to produce dopamine effectively. Dopamine exerts its effect when released and binds to specific dopamine receptors, transmitting “pleasure signals". Activities such as exercise, kissing, shopping, using social networks, gambling, eating sweet or fatty foods and thrill‑seeking can also trigger dopamine release, which motivates us and creates a feeling of satisfaction.

What role does dopamine play in the body?

Dopamine plays a central role in the body as a neurotransmitter responsible for the experience of joy and well‑being. The release of this happiness hormone leads to increased well‑being and improved mood. Dopamine acts like a battery that is depleted by pleasurable activities and has a baseline and a peak value. A higher peak leads to a steeper drop below the baseline, which can explain why we often experience a decline in well‑being after intense moments of pleasure.

Besides its role in the brain’s reward system, which motivates us toward certain activities, dopamine also plays a decisive role in controlling our behaviour. When we successfully perform an action, dopamine is released and motivates us to repeat that behaviour. However, this mechanism is double‑edged because it can also lead to the development of addictions if we repeatedly seek certain experiences to feel the same pleasure.

Dopamine has other important functions in the body. It is present in large amounts in the part of the brain responsible for movement, ensuring smooth execution and suppression of unwanted movements. Scientists suspect dopamine acts as a kind of highlighter for the brain by marking important information to be remembered. It also affects attention, learning, heart rate, kidney function and sleep. It is also needed for the production of the hormones Noradrenaline and Adrenaline, which are involved in the fight‑or‑flight response.

Furthermore, dopamine stimulates the metabolism and sensory processing, dilates the vessels of internal organs and increases blood pressure and heart rate. In the kidneys, dopamine promotes circulation and stimulates activity of the sympathetic nervous system, which is responsible for readiness to perform. In pregnant women, dopamine regulates the release of the hormone prolactin, important for breast development and milk production.

What effect does dopamine have on the heart?

Dopamine has an important effect on the heart and is used primarily in emergency medicine. It plays a life‑saving role in heart attacks, shock states and sudden circulatory collapse. It is also used in very severe infections or in cases of a major drop in blood pressure. 

Dopamine works by dilating blood vessels and thereby improving blood and oxygen supply. This can temporarily resolve life‑threatening shock states such as sepsis.

What effect does dopamine have on the psyche?

Dopamine plays a central role in the human psyche as it is responsible for transmitting feelings and sensations. It produces an elevated mood and activates our mental energy. A healthy dopamine balance leads to increased sexual activity, improved well‑being and increased appetite. Like some addictive substances, e.g. drugs and cocaine, dopamine is part of the reward system that, in healthy people, ensures a stable emotional perception.

Due to its direct effect on the nervous system and psyche, dopamine plays an important role in the development and treatment of various mental disorders. People suffering from hypersensitivity or psychoses are particularly affected. Dopamine also plays a crucial role in depression, schizophrenia, drug dependence, ADD and ADHD as well as anxiety disorders.

A sufficient release of dopamine promotes feelings of happiness and drive, while a deficiency can lead to sadness and lack of motivation. A balanced dopamine system is therefore important to feel happy and energised.

What happens with dopamine deficiency?

Dopamine deficiency can be caused by various factors, including the death of dopaminergic nerve cells, drug abuse or psychological stress such as stress and grief. Symptoms of dopamine deficiency are varied: movement disorders such as tremor and unsteady gait, lack of drive, depression, concentration problems, increased sweating and constipation.

If dopamine‑dependent areas of the brain do not function properly, this results in a mental and physical imbalance. Fatigue, listlessness, no pleasure from positive experiences, low libido, muscle stiffness, difficulty falling asleep and poor attention are typical signs of dopamine deficiency.

Dopamine plays a central role in the transmission of information in the brain. A low dopamine level means stimuli remain unanswered, resulting in a lack of motivation. Causes of dopamine deficiency can be insufficient supply of certain vitamins and nutrients, but also a lack of successful experiences. Without these positive experiences, the brain forgets the feeling of pleasure when achieving goals, which further reduces motivation.

What are the effects of too much dopamine?

An excess of dopamine in the body can cause significant problems over time. If we regularly release large amounts of dopamine, e.g. through repeated eating, media consumption (Netflix, social media, YouTube), alcohol or frequent sexual activity, the brain gets used to needing a specific reward to feel satisfied. This leads to a drop in the overall dopamine level, commonly called the “feel‑good level". A reward system that is activated too often can therefore lower the dopamine baseline in the long term, leading to dependence and habituation effects.

An excess of dopamine has, like a deficiency, massive effects on the organism. A too‑high dopamine level can lead to an intense perception of the environment and thus to sensory overload. One consequence may be the loss of the ability to distinguish between important and unimportant sensations. If the dopamine level remains chronically elevated, severe psychiatric disorders such as psychoses or schizophrenia can develop. Affected people may suffer from delusions, sleep disturbances and manic behaviour.

Controlling dopamine production and breakdown is therefore of great importance for health and well‑being. Whether the excess dopamine is natural or artificially induced, it must be brought back into balance to stabilise mental and physical health.

How can you raise or lower dopamine?

There are different approaches to regulate dopamine levels depending on whether they are too high or too low. In cases of pathologically low dopamine levels, as in Parkinson's disease, medications such as levodopa (L‑DOPA) can be used. This drug acts as a transmitter substitute in the brain, compensating for the existing deficiency. Dopamine reuptake inhibitors are also important medications that can improve patients' quality of life.

A healthy lifestyle can also help naturally increase dopamine levels. This includes sufficient sleep, stress management techniques such as meditation or yoga, and a protein‑rich diet high in amino acids like tyrosine and phenylalanine. Foods such as beetroot, which are rich in tyrosine, may have a positive effect on dopamine levels and thus mental health, although interactions between diet and dopamine still need further research.

For people with excess dopamine, as seen in schizophrenia, dopamine antagonists such as neuroleptics help lower dopamine levels. These medications reduce excessive dopamine activity and contribute to stabilising mental health.

Another approach popular especially in California’s Silicon Valley is dopamine fasting. Developed by Cameron Sepah, professor of psychiatry at the University of California, this method aims to relieve the brain from excessive stimuli that release dopamine. It involves refraining for a set period from anything that triggers immediate pleasure, such as smartphones, social media, TV, junk food, caffeine and nicotine. Although there is no solid scientific evidence for the concrete benefits of this extreme detox, some people report improved productivity, concentration and overall well‑being.

How to get your dopamine back on track: the best tips

• Dopamine coaching combines various techniques to focus attention on positive thoughts and feelings and thereby raise dopamine levels. It also helps reduce anxiety and stress and improve emotional health. Coaching first analyses all triggers that influence dopamine levels and then develops strategies to sustainably increase the baseline. This leads to improved overall well‑being and greater sensitivity to positive releases.
• To train the brain to enjoy success, it’s advisable to start with small intermediate goals. If you can’t motivate yourself to run five kilometres, start with one kilometre. The brain releases dopamine even for small achievements. Motivation then rises because the body remembers the feeling of pleasure and wants to get it again. The result: a feedback loop and even more dopamine release.
• The body needs to produce dopamine itself. Reducing chronic stress and sleep deprivation is the first step. Getting enough sleep and relaxing counteracts dopamine deficiency. Even one sleepless night reduces dopamine levels in the brain. This is because little dopamine is needed to fall asleep. Getting 7–9 hours of sleep daily is essential.
• Eat foods rich in L‑tyrosine. Tyrosine is a building block of dopamine. You can support your body's production by eating more of this amino acid. Tyrosine‑rich foods include poultry, almonds, avocados, bananas, soybeans, oats, pumpkin seeds, dairy products (especially quark and ricotta) and wheat.
• Foods high in omega‑3 fatty acids boost intake because they help build structures for dopamine pathways in the central nervous system. They are found mainly in fish such as salmon and mackerel, but also in quality oils, flaxseed, algae and shell fruits. Vitamin‑rich foods like fruit and vegetables, as well as whole grains, rice and potatoes, are also recommended because they supply cofactors (vitamins B and C).
• Exercise stimulates dopamine production. Take a walk, dance, swim, jog or do any sport you enjoy. Mood improves after just 10 minutes of physical activity and is best after at least 20 minutes. A study also showed that one hour of yoga, six times a week, leads to a significant increase in dopamine levels.
• Sunlight can also help raise dopamine levels. When the skin absorbs sunlight and produces vitamin D, a cycle is triggered that stimulates both dopamine and serotonin production. So it’s worth making the most of every ray of sunshine.
• Chronic stress inhibits dopamine production. Stress can be effectively reduced by meditation. It is also scientifically proven that meditation increases dopamine. Dopamine, serotonin and GABA rise during meditation. 
• Dietary supplements can also play a role in supporting dopamine balance. Magnesium taurate is particularly recommended because magnesium is involved in almost all conversion steps to neurotransmitters. Magnesium taurate is said to have a positive effect on mood and the nervous system. Vitamin B6 is essential for dopamine conversion. Supplementation with vitamin D is also advisable because it regulates production of various neurotransmitters, including dopamine.
• Listen to some pleasant music. Music has something magical about it and evokes many emotions. It increases brain activity in areas related to reward and pleasure, and the brain is rich in dopamine receptors. Music moves and makes you happy.

From the feeling of satisfaction after an achievement to the motivation to reach small daily goals – dopamine is the key to our well‑being. Through conscious choices and healthy habits we can positively influence our dopamine levels and thus experience more joy and fulfilment in everyday life.