How to stay motivated for longer

Research shows changes in our biology significantly influence our motivation and behaviours over time, particularly our dopamine levels.

Dopamine, is a key neurotransmitter in the brain's reward system, and impacts both the initiation of tasks and the satisfaction derived from their completion. It helps signal the perceived value of rewards, influencing how vigorously we pursue goals and attempt to overcome complex problems.

An example of how biology changes influences our actions and motivation is how we age. The natural process of aging influences dopamine production. Dopamine peaks at around age twenty, declines gradually through our early thirties, and falls further as we enter our forties and beyond.

Adults lose up to 13 percent of the dopamine receptors in the reward system with each passing decade. As a result, our motivation tends to decline over time, unless we do something about it.

Three ways to boost dopamine production and stay motivated longer

1. Exercise

Research has shown regular exercise increases production of dopamine as well as stems the natural muscle wastage caused by the aging process. Aging can cause 3%-5% muscle mass loss per decade after age 30.

So how much exercise do you need to do to stimulate dopamine production?

Medical advice is 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Research also shows performing resistance exercises, such as leg presses and lifting weights with your upper body, three times per week increases muscle growth. It’s the consistency that delivers the most benefits, not one off sessions.

2. Eat more protein

Amino acids are the building blocks of proteins and essential for producing all the proteins in your body.

Dopamine is synthesised from the amino acids tyrosine and phenylalanine, both of which are found in protein-rich foods. Consuming these amino acids in higher quantities is reported to help boost dopamine production.

Tyrosine, in particular, plays a key role in this process. You can source it from foods like turkey, beef, eggs, dairy products, soy, and legumes.

3. Get better quality sleep

Not getting enough quality sleep can impair dopamine sensitivity in the brain, leading to excessive daytime sleepiness and sapping motivation.

Quality sleep helps maintain natural dopamine rhythms, with research showing that dopamine peaks in the morning to support wakefulness and gradually declines in the evening to prepare for sleep. Sleep deprivation disrupts these rhythms, impacting our ability to stay alert and motivated.

Strategies to improve sleep quality include: maintaining a consistent sleep schedule, minimising bedroom noise, avoiding evening caffeine and staying off screens while in bed.