5 Quick steps to Stay Motivated

By the end of this Newsletter you’ll know:
- How Dopamine controls your motivation
- How to use that to your advantage
- how to eventually keep motivation

In the last episode, we already talked about how tap water makes you infertile
To read the last episode: https://wearestoa.beehiiv.com/p/tap-water-makes-infertile-heres

Introduction

Motivation, the driving force behind our pursuit of goals, is intricately tied to dopamine levels in our brain.

This neurotransmitter acts as the wave pool, setting the stage for the peaks and troughs of our daily motivation.

In this exploration, we unveil the foundational practices that contribute to a healthy baseline level of dopamine, offering a roadmap to waking up with the energy and drive to tackle our aspirations.

basics
Visualization for Empowerment

Before we can ride the waves of motivation, we must ensure an adequate supply of dopamine in the wave pool.

These fundamental practices, although seemingly mundane, play a pivotal role in establishing and maintaining a healthy baseline level of dopamine.

Habit 1
1. Quality Sleep

• Essential for restoring dopamine reserves

• Hit 7,5h of sleep a day

• Increase quality not only quantity

  • Put out all lights in your room

  • divide work space from bedroom,

  • get heavy blankets & soft neck fitting pillows,

  • avoid blue light screens(phones, PC, TV etc.) 1h before sleep

Habit 2
2. Non-Sleep Deep Rest (NSDR)

• mandatory if you’re tired during the day & more effective than sleeping during the day

• An alternative to traditional meditation

• maximum rest within 10 minutes instead of going into deep sleep

• NSDR practices, like yoga nidra, increase dopamine reserves by up to 65%

• 10-minute NSDR by Andrew huberman

Habit 3
3. Nutrition

• Tyrosine, an amino acid, is crucial for dopamine synthesis

• receive Varying levels of tyrosine in different foods:

  • Soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds

• Proper nutrition is essential for maintaining baseline dopamine levels

Habit 4
4. Morning Sunlight

• Exposure to morning sunlight, even on cloudy days, has profound effects

• Increases cortisol early in the day and sets off a dopamine-related cascade

• Enhances mood, alertness, and overall well-being

• Spend the first 30 minutes of your morning in the SUN even on cloudy days

Habit 4
5. Movement & Exercise

• Regular exercise, a combination of cardiovascular and resistance training, elevates and maintains baseline dopamine levels

• Not just about achieving peaks in dopamine but ensuring a sustained baseline

• Interaction between brain circuits involved in movement and motivation increases dopamine sensitivity

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Conclusion

While genetics and circumstances contribute to variations in baseline dopamine levels, engaging in these foundational practices remains essential for everyone.

Striving to incorporate these practices into daily life, regardless of one's inherent dopamine levels, is key to unlocking and sustaining motivation.

In conclusion, understanding the science behind dopamine and implementing these practical strategies empowers individuals to take charge of their motivation.

By prioritizing quality sleep, incorporating restful practices, maintaining a balanced diet, embracing morning sunlight, and engaging in regular movement, individuals can cultivate a robust foundation for sustained motivation and goal pursuit.