Kill Procrastination - Revive Motivation. 10 ideas from neuroscience research to boost dopamine, the molecule of getting stuff done.

Morning sun exposure outside, without sunglasses (first couple of hours of sunrise) is needed for circadian rhythms synchronization and proper function and release of neurotransmitters, dopamine (key for motivation and focus) and others like serotonin (wellbeing, confidence, appetite, mood, sleep, memory).

Exposure to bright artificial light between the hours of 10pm-4am has been shown to dramatically decrease dopamine amount the next day, cutting our motivation and focus by a lot. Bright artificial light (more than 50 LUX) prior to sleep shuts down melatonin production leaving your turning restless in bed.

Increases blood circulation, noradrenaline (energy for action), oxygenation of the brain, boosts dopamine among other things.

Increases dopamine+noradrenaline several folds, depending on the length of the exposure and temperature of the water. Cold bath works event better. (Watch me taking an ice-bath on my birthday for the first time and swearing while listening to Whitney Houston "I wanna dance with somebody" :)

Cutting down sleep even slightly cuts down your dopamine significantly. Your motivation and focus will inevitably suffer.

Dopamine is made of tyrosine, an amino acid found predominantly in animal foods. The richest sources: lean poultry, beef, pork; salmon; vegans - firm tofu. (Short reel about nutrition and simple foods to increase dopamine.

Dopamine and good brain chemistry require co-factors (helpers of different chemical reactions) to be made and maintained in the brain. Getting it all from the diet is almost certainly impossible. What I take daily instead of breakfast: B complex, Zinc, Magnesium, Vitamin C (juice of 2 lemons), 30g of Dark Chocolate (sugar free, for Copper and Iron) - all are needed to mix "the cocktail" of dopamine and other chemicals of motivated-focused state. I take full-spectrum multi vitamin-mineral complex with my afternoon breakfast. #brainnutrition #adhdnomore (Here's my supplement routine)

Dopamine receptors are very sensitive. Overstimulation with stimulants in food and drinks, drugs like nicotine, activities like gaming, loud music, and excess social media will all "waste" your dopamine and you have a fatigued, unmotivated brain🧠 left to work with. (Caffeine without jitters? Here's how to "hack" the system)

Dopamine's primary purpose - the pursuit of rewards to ensure survival. Visualizing very clearly and emotionally-charged your perceived rewards will boost dopamine production and with that your motivation, energy, and focus levels.

To avoid procrastination you need to make rewards seem "doable" otherwise your brain will not allow dopamine release. When the goal is impossible, why waste resources needed to survive? That's what your brain is concerned with when your goals are too big. Break them down, celebrate each step - hack your mind.

Ask me questions about procrastination in your life - I'll give you a custom-designed, research-based recipe to cancel procrastination!