This can be used to increase productivity during the day. Here are four ways to stimulate the release of the right hormone.
You might think that by not getting up from the table all day, you will redo more work. But if you have tested this approach on yourself, you know that most often it turns into dry eyes, back pain and lack of motivation. It is much better to add physical activity to your working day. Scientists have proved that it leads to T. W. Lin, Y. M. Kuo. Exercise benefits brain function: The monoamine connection / Brain Sciences to increase dopamine levels.
Just a little stretching or a short walk to the coffee machine is not enough. Dopamine is most strongly increased S. Heijnen, B. Hommel, et al. Neuromodulation of aerobic exercise — A review / Frontiers in Psychology aerobic exercise, so do something that will make your heart beat faster. For example, arrange a half-hour walk with a brisk step or take a few jumps between meetings. After that, you will feel that you are ready to continue working.
Remember how you feel when you are praised for a job well done. Surely you are not just pleased, but immediately want to go and do something else. Praise and recognition also increase K. Droe. Effect of verbal praise on achievement goal orientation, motivation, and performance attribution / Journal of Music Teacher Education motivation level. It is not yet known exactly how, but researchers suggest that dopamine plays a key role in this process. The release of the hormone reinforces the knowledge that such behavior will lead to new praise, after which dopamine is produced again, and so on.
And although we are used to hearing that you need to be modest (and even self-critical), try to talk about your achievements sometimes. If you have made significant progress in working on a large project or have finally understood why the formula in the tables did not work, share this with a colleague. Even a simple "Well done!" or an approving pat on the shoulder will increase motivation.
Crossing out a completed item from the list of tasks, we also experience a rush of dopamine. He encourages us to take the next step in anticipation of a new reward. But the further away this reward is from us, the less desire we have to strive for it. It is difficult to find motivation when the joy of completing the project will only be in a few months.
In this case, you need to break this large project into small tasks that can be performed every day. Small dopamine releases after each milestone will help to move forward.
If you have noticed before that music improves your mood, you are not mistaken. Research confirms this. For example, scientists have discovered L. Ferreri, E. Mas-Herrero, et al. Dopamine modulates the reward experiences elicited by music / Psychological and Cognitive Sciences that when listening to your favorite tunes, more dopamine is released in the brain.
Turn this to your advantage. If you feel that the work is up, turn on your favorite playlist. Perhaps this will help to cope with a difficult task.
