Learn more about personaldevelopment with this collection
How to set achievable goals
How to create and stick to a schedule
How to break down large projects into smaller manageable tasks
Dopamine motivates you to take action toward your goals and gives you a momentum of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine.
Break big goals down into little pieces. Rather than only allowing your brain to celebrate when you’ve hit the big finish line, you can create a series of little finish-lines for frequent dopamine release. And it’s crucial to actually celebrate -- buy a bottle of wine, or head to your favorite restaurant whenever you meet a small goal. And avoid the dopamine hangover -- when you slump after a massive high.
Serotonin flows when you feel significant or important. Reflecting on your past achievements allows your brain to re-live the experience. Your brain has trouble telling the difference between what is real and what is imagined, so it produces serotonin in both cases. Gratitude practices are popular for this reason, they are reminders -- mental pictures -- of all the good things you’ve experienced. If you need a serotonin boost during a stressful day, take a few moments to reflect on your past achievements and victories.
As a leader, you can boost your company morale by reflecting on past achivements during team meetings.
Another way to boost your serotonin levels is to have lunch or coffee outside and expose yourself to the sun for 20 minutes; your skin absorbs UV rays which promotes Vitamin-D and serotonin production. Although too much ultraviolet light isn’t good, some daily exposure is healthy for boosting your serotonin levels.
The release of oxytocin creates trust and strengthens relationships. It’s released by men and women during intimacy and orgasm and by mothers during childbirth and breastfeeding. Often referred to as “the cuddle hormone,” a simple way to keep oxytocin flowing is to give someone a hug. Of course, in a professional setting, you need to be wise and discern when this would be appropriate.
A Doctor explains that inter-personal touch not only raises oxytocin, but reduces cardiovascular stress and improves the immune system. Rather than just a hand-shake, go in for the hug. A Doctor recommends eight hugs each day.
Giving someone a gift, will also cause their oxytocin levels rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.
Endorphins are released in response to pain and stress, and helps to alleviate anxiety. The surging “second wind” and euphoric “runners high” when running are a result of endorphins. Similar to morphine, it acts as an analgesic and sedative, diminishing your perception of pain.
Along with exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipationand expectation of laugher e.g. attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email and finding several things to laugh at during the day is a great way to keep your endorphins flowing.
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