Lacking Motivation? Here's How to Get the Energy Boost You Need

If you're feeling tired, low on energy, and unmotivated, especially during the winter when days are short and gray, it might be that your brain needs a push of dopamine. Meet the "dopamine menu" – a personalized method that will help you boost your sense of motivation and concentration.

Dopamine is a major neurotransmitter in the brain's reward system, influencing motivation, decision-making, cognitive, and emotional functioning. The idea behind the dopamine menu is to create a list of small and enjoyable actions that provide immediate satisfaction and can help with a lack of motivation or boredom.

Eric Tivers, a clinical social worker and coach for people with ADHD, mentioned on the podcast "Chasing Life" that it involves a combination of creativity and self-planning. According to him, it's a tool that not only helps those with ADHD but also anyone dealing with seasonal depression or a drop in energy.

So how do you build a "dopamine menu"? First, prepare it in advance so you have a list available when you need it. Second, choose activities that fit your lifestyle. Such a menu can include a short workout, creativity, social gatherings, or a relaxing bath. You can organize it similarly to a restaurant menu: appetizers (quick and short actions), main courses (longer activities), "specials" (unique experiences like a concert or trip), and desserts – enjoyable yet addictive actions like scrolling through social media.

The timing of using the menu is personal: some might prefer to start the morning with invigorating activity, while others might choose short breaks throughout the day. Pay attention to your patterns – for example, if you experience a drop in energy during winter, you can prepare in advance with tailored physical activity.

The great advantage of the menu is its flexibility. You can change and adjust it according to your routine and needs. Even if the first attempt isn't perfect, remember that it's a continuous learning process – try, update, and adapt the list to what truly works for you.