Low Dopamine Morning Routines: Not The Life Hack You Think It Is
Photo by Jason Hawke via Unsplash
Everyone loves a good life hack, and social media is full of them — hot girl walks, quiet quitting, the 75 Hard challenge, to name a few. But as with a lot of things on social media, the promise is usually better than the reality.
What is the Low Dopamine Morning Trend
One of the trends taking over my For You page on TikTok is the “low dopamine morning.” routine. If you haven’t seen this, the underlying message of the low dopamine morning is to wake up early and “detox” from dopamine (the pleasure hormone) to ensure “success” throughout the day. Dopamine is released when you do something that makes you feel good, so if you “reduce” dopamine production in the morning, you'll be more in control of your impulses and attention throughout the day.
The trend takes many shapes on TikTok: waking up at 4 am, limiting any pleasurable activities like drinking caffeine, talking to people, and even listening to music in the morning.
Do these activities lower dopamine in the morning? And more importantly, is dopamine’s role in the body so harmful that we should halt its production?
Can You Really Have a Low Dopamine Morning?
The short answer is no, you cannot have a low dopamine morning – but let’s unpack the why.
Low dopamine mornings are based on the “dopamine fast” coined by the clinical psychologist Cameron Sepah, PhD, who initially developed it to address compulsive and addictive behavior. The idea is for the person struggling with addiction or compulsion to “fast” or reduce stimulation to allow the brain to take a break.
You Cannot Control Your Own Dopamine Levels
But the name is confusing because, scientifically, you cannot lower your dopamine levels. Dopamine rises when you do pleasurable activities, but it doesn’t decrease when you reduce stimulating activities. In an interview with the New York Times, even Dr. Sepah admitted that the name sounded catchy and isn't based on science.
I’ve seen some routines that take the low dopamine mornings way too far – and I worry the fad has been completely misunderstood. If these rigid routines work for you and your lifestyle, then great. But it’s important to remember that engaging in such restrictive and extreme behavior can actually be counterproductive in reducing stress and stimulation and can lead to rigidity and obsessive behaviors that actually harm your mental health rather than help it.
As if the name isn’t misleading enough (sorry, Dr. Sepah), dopamine production is critical for physiological health. This powerhouse hormone affects memory, cognition, sleep, mood, learning, and motivation. Even though there can be too much of a good thing, there can also be problems when there isn’t enough.
Can a Low Dopamine Morning Routine Be Therapeutic?
Trends like the low dopamine morning routine are a new way of packing up pre-existing ideas. The aim is to create healthy habits, though they miss the mark. Habits should be flexible, not rigid and restrictive.
Ironically, the idea behind these sometimes harmful fads is informed by Cognitive Behavioral Therapy (CBT) – a popular type of therapy that many therapists use, myself included. When looking at behaviors and reaching goals, CBT doesn’t say to restrict pleasurable activities; instead, it’s centered around replacing harmful compulsions with healthy habits. The key words here are healthy habits. It’s about replacing what isn’t working for you and finding something that does.
One of the more commonly used CBT techniques is behavioral activation. Behavioral activation is about engaging in positive and pleasurable activities regularly because it’s beneficial for improving mood and reducing vulnerability toward symptoms of mood disorders.
So giving the brain a break from stimulation might be helpful for some people, but behavioral activation may work for others – the important thing is finding an effective routine for yourself.
Understanding Effective (and Healthy) Habits vs the Low Dopamine Morning Trend
By nature, habits are automatic responses to internal or external cues and are reinforced by some reward. If you’re used to waking up and scrolling through your phone, waking up and writing in your journal isn’t going to come naturally until you have done it over and over and you see the benefit.
The old adage says that building new habits takes 21 days. The reality is that habit formation varies drastically from person to person – an online study from Wiley Online Library found that it can take anywhere from 18 to 254 days for people to feel like their newly formed habit has become automatic. Habits exist in our brains' neural pathways; everyone's brains are different, which is why there's no one-size-fits-all.
Finding the Most Ideal Morning Routine for You
Some people need slow mornings without distractions to feel ready for the day while others need that initial boost of dopamine to even stay awake and get out of bed. The key is finding habits and routines that fit your lifestyle and specific needs.
If you’re feeling stuck in unhealthy routines, brainstorming with a loved one or working with a therapist is a great place to begin. Here are some ways to get started:
Identify current habits that you want to change. It’s important to start small.
Create a list of a few simple, desired habits to replace the ones you want to change. Explicitly write out what is replacing what. It’s just trading one thing for another.
Create a plan and use positive reinforcement to reward yourself for sticking to it. There should be a way to celebrate your successes.
Focus on solidifying one habit before adding another. Adding new habits to pre-existing habits increases the likelihood of the new habit sticking, also known as habit stacking.
Example of a Healthy Morning Routine
Therapists have identified a number of habits that help many people get their day started. An example of a healthy morning routine might provide you with inspiration for your own habit-building process.
Of course, since everyone is different, this example is just illustrative. It can give you an idea of the structure that may benefit you, but take the ideas that connect with you and leave what does not.
Meditation, breathing, stretching: Beginning the day by grounding yourself in your body is not just a practice recommended by Zen gurus. It has become part of the toolbox promoted by mental health professionals, with studies showing that it works! Find a meditation or breathing practice that works for you, and a stretching program suited to your physical needs.
Going on a walk/light exercise: Going on a walk in nature helps connect you to the world and can give you added energy for the day. Light exercise activates your body, helping to shake out any remaining lethargy.
Balanced breakfast: It sounds like a cliché, but breakfast is the most important meal of the day. However, unhealthy or unbalanced meals can drain your energy rather than boosting it. A healthy breakfast suited to your preferences is rewarding both physically and mentally.
Journaling: This practice helps you check in with how you’re feeling, while alleviating anxiety about getting your day started. It is a low-pressure activity that eases you into the responsibilities and tasks you need to get done.
Scratch 1 item off your to-do list: To-do lists seem daunting to some people but they can provide an early boost of confidence. By scratching off a single item, no matter how simple, you can increase your motivation and get into your stride. Consider putting your morning routine on your to-do list. This way, you give it the importance it deserves and acknowledge your success early in the day.
Dopamine Morning Routine FAQs
What does a low dopamine morning look like?
A healthy low dopamine morning is about easing into the day with food or drink and activities that are not overly-stimulating. What stimulates one person is not the same as what stimulates the next. If you find that this approach works for you, consider what it is that helps you take it easy in the morning. This might include meditation, hydrating with water instead of coffee, eating foods low in sugar, or a variety of other habits.
What causes low dopamine in the morning?
Dopamine levels are not something you can control. For some people, dopamine production is naturally lower than for others. A non-stimulating morning routine will therefore not lower your dopamine, but it might help some avoid draining their energy or becoming agitated by stimuli.
What to do on low dopamine days for ADHD?
People with ADHD often struggle with low levels of dopamine, leading to a lack of motivation and energy. Finding a routine that encourages the release of dopamine is therefore important. This can come in the form of acknowledging small victories and implementing structure to lessen the sense of being overwhelmed by what one needs to do. A good morning routine can build momentum for the rest of the day.
What time of day is dopamine the lowest?
Dopamine levels tend to be lower in the morning. This is caused by your natural circadian rhythm, which regulates sleep by decreasing stimulation. It increases throughout the day, leading to improved mood and motivation.
Samantha Bender, LCSW, specializes in ADHD, anxiety, burnout, and depression, particularly among young adults. She supports her clients in creating routines, forming habits, and improving quality of life by understanding and accepting differences in functioning.