Doing These 5 Activities Will Make You Happier Every Day, Mental Health Experts Say
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It’s no secret that caring for your mental health is a life-long practice. In other words, mental health relies on the activities you do on a regular basis, rather than one-time actions. This includes lifestyle habits like getting enough sleep, eating a balanced diet, and routinely enjoying activities that increase dopamine levels. Many creative hobbies fit the bill, but what about physical activities? While all forms of movement have a positive effect on dopamine, certain types are particularly rewarding, both mentally and physically. Here, mental health experts share their top picks for dopamine-boosting physical activities—and how to get the most out of each one.
- Cheryl Groskopf, LMFT, LPCC, marriage and family therapist and professional clinical counselor in Los Angeles
- Jessica Reddy, MD, psychiatrist at Kaiser Permanente in Maryland
What Is Dopamine?
“Dopamine is a brain chemical that fuels motivation, focus, and the feeling of reward,” explains psychiatrist Dr. Jessica Reddy, MD. It’s also often associated with pleasure, but it’s more about wanting—i.e., the anticipatory drive that makes you feel like something good is coming, per Cheryl Groskopf, LMFT, LPCC, marriage and family therapist.
Think of it this way: “Dopamine is like a hunter,” Groskopf says. “It’s not about the reward, it’s about the chase. It’s also not released when you feel satisfied, but instead, it’s released when your brain thinks you’re about to experience something good. That’s what keeps you moving toward the next thing, the next goal, the next click.”
When dopamine levels are low, you may feel unmotivated or emotionally flat, Dr. Reddy explains. You might also struggle to concentrate, making it difficult to complete tasks. There are many possible reasons for low dopamine levels, including lack of sleep, chronic stress, poor diet, and certain mental health conditions.
If you think you have low dopamine levels, chat with your healthcare provider; they can help identify or rule out any causes. Otherwise, if you’d like to tend to your dopamine levels through movement, consider incorporating these activities into your weekly routine.
5 Physical Activities That Boost Dopamine
Dancing
If you can’t help but dance when your favorite song comes on, you’re in luck. “Dancing lights up the brain’s reward system by pairing movement with rhythm, novelty, and joy,” Dr. Reddy says. Plus, dancing “activates the brain’s motor centers and emotional memory systems at the same time, which boosts mood naturally,” Groskopf adds. Extra points if you dance with other people, as it releases oxytocin—a chemical that facilitates connection.
To make the most out of your dance sesh, “dance to music you love, not music you ‘think’ you should work out to,” Groskopf suggests. Don’t worry about the exact moves; just let loose! However, if you enjoy structured choreography, try taking a dance class (or browsing TikTok) to learn fun sequences. Learning choreography can also induce dopamine and boost brain health, further enhancing the benefits of dancing.
High-Intensity Interval Training
High-intensity interval training (HIIT) alternates bursts of intense exercise with periods of recovery, allowing you to get a stellar workout in a short timeframe. But it’s not just efficient; it’s great for increasing dopamine, too. “Short bursts of intense effort force your brain to release a combo of dopamine, adrenaline, and endorphins,” Groskopf says. This can help re-regulate dopamine levels, ultimately supporting overall mental health.
Walking in Nature
Walking anywhere provides health benefits—but when it’s done in nature, the activity will have the most prominent effect on dopamine. It’s thanks to the combination of steady movement, sunlight, and being surrounded by trees, which offers a triple hit of dopamine, serotonin, and reduced cortisol, Groskopf says. (ICYDK, serotonin regulates mood, while cortisol is a stress hormone.) Dr. Reddy echoes this notion, sharing that your brain reads the rhythmic movement and rising heart rate as a cue to release feel-good chemicals.
Play-Based Activities
According to Groskopf, play-based movement can naturally increase dopamine levels. Examples include trampoline jumping, skating, water games, or playing with your dog. “Play flips the dopamine switch by making movement feel like joy, not a task. There’s unpredictability, laughter, and a lack of pressure,” Groskopf says.
If you’re used to more structured workouts, it might take time to get used to play-oriented activities. Let yourself experience whatever feels spontaneous and fun, and try to let go of looking “cool,” Groskopf suggests. “Schedule it if you have to. Adults need recess, too!”
Yoga
“Yoga activates dopamine by reducing stress hormones and encouraging present-moment awareness,” Dr. Reddy explains. More specifically, “the combo of breath, stretch, and focus calms the nervous system and resets mood.” The deep, slow breathing practiced in yoga also increases serotonin levels, further enhancing the activity’s mood-supporting effects. “For best results, practice in the morning or early evening when you’re naturally seeking a dopamine lift,” Dr. Reddy suggests.
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