Dopamine, the happiness hormone and neurochemical of "more," fuels our desire for rewards.
It's why scrolling social media feels so compelling. However, constant stimulation can desensitise us to dopamine, making it harder to concentrate.
The key: Re-sensitising dopamine
Here are practical tips to rekindle your brain's love for focus:
Embrace boring breaks:
Ditch the dopamine-draining social media during breaks. Opt for a walk, light stretches, or even staring at a wall. You could even try to make a tissue paper tower over your head. These "boring" activities allow your brain to reset and make focused work feel more rewarding.
Master the in-between:
Waiting in line? Resist the urge to grab your phone. Instead, focus on your breath or observe your surroundings. This mindfulness practice trains your brain to tolerate unstimulated moments, boosting dopamine sensitivity.
Ditch multitasking:
Multitasking is a focus-killer. It rapidly switches between brain networks, disrupting concentration. Focus on one task at a time to maximise focus and flow.
Bonus: 5 habits for brainpower and bliss
Studies on "neuroplasticity" have dismantled the belief in a stagnant brain and unveils how to leverage dopamine for laser focus and enhanced happiness.
On top of the dopamine hacks, here are additional practices to optimise brain function and happiness:
#1. Exercise your brain and body:
Physical activity boosts blood flow to the brain, promoting new brain cell growth. Aim for 30 minutes of moderate exercise most days.
The scientists report that in their newly adopted immature state, the cells become capable of re-growing new connections that, under the right conditions, can help to restore lost function.
Repairing damage to the brain and spinal cord may be medical science’s most daunting challenge. Until relatively recently, it seemed an impossible task. The new study lays out a “transcriptional roadmap of regeneration in the adult brain.”
#2. Prioritise sleep:
Sleep is when your brain consolidates memories and detoxes. Aim for 7-8 hours of quality sleep each night. Don’t scrimp on sleep. We all know the groggy feeling of a restless night. A good sleep is crucial for overall health and well-being.
Sleep improves physical health and plays a vital role in regulating hormones that influence metabolism and cardiovascular health. A 2023 study published in Nature Communications investigated the link between sleep and cognitive performance in healthy adults. Researchers found that participants who got a good night's sleep (around 8 hours) performed significantly better on tasks requiring memory, attention, and problem-solving compared to those who slept less (around 5.5 hours).
#3. Fuel your brain:
Eat a brain-healthy diet rich in fruits, vegetables, whole grains, and lean protein. Omega-3 fatty acids, found in fish and nuts, are particularly beneficial.
Despite being just 2 per cent of our body weight, the brain is an energy guzzler, consuming a whopping 20 per cent of our oxygen and energy intake. This ginormous consumption of oxygen and energy fuels the constant barrage of chemical reactions happening within it every second.
Neurogenesis: the ability to create new neurons and connections between neurons throughout a lifetime.
#4. Practice mindfulness:
Meditation helps improve focus, reduce stress, and enhance emotional well-being. Even a few minutes daily can make a difference.
#5. Connect and build relationships:
Social connection is vital for brain health and happiness. Spend time with loved ones, engage in social activities, and build strong relationships.
Specifically, the research investigated the effects of short sleep on glucose metabolism in women. They found that reducing sleep by 1.5 hours per night for 6 weeks led to:
• Increased fasting insulin levels
• Increased insulin resistance (HOMA-IR)
• These effects were more pronounced in postmenopausal women.
[Source: National Institutes of Health, ncbi.nlm.nih.gov/books/NBK19961/]
Upgrade your brain, upgrade your life
By incorporating these tips, you can transform your brain into a focus machine and cultivate a happier, more fulfilling life. Remember, it's a journey, not a destination. Start small, be consistent, and watch your brainpower and happiness soar.