Basic Daily Duties Can Be Dopamine Boosters: Here's How to Reap The 'Feel-Good' Rewards
Have you ever noticed that successfully performing those menial tasks around the house — making your bed, unloading the dishwasher, decluttering your workspace — makes you feel good? You’re feeling energized, motivated and accomplished, and it seems like pushing yourself to take care of chores you were previously dreading turned out to be great dopamine boosters. That’s because they are!
In a viral video posted by neuroscientist TJ Power, he explains how completing household tasks that are unpleasant to think about, such as keeping spaces like your kitchen and bathroom clean, can lead to higher dopamine levels. Experts agree that even the smallest tasks can help increase the vital mental health chemical that gives us a feeling of pleasure and satisfaction.
How chores act as dopamine boosters
If you’re trying to muster up the motivation to fold the clothes in the laundry pile that have been haunting you for days or give the bathroom the deep clean it needs, we have good news: experts say these tasks trigger dopamine, often referred to as the “feel-good” neurotransmitter, in our brains.
“In my practice, I often recommend patients start with small, achievable goals to build motivation and boost mood,” says psychiatrist Ralph Waldo, MD. “Why does this work? Completing goals, however small, activates our brain's reward circuitry by increasing dopamine levels. This could be exercising for 10 minutes, checking off one item on your to-do list or responding to a couple of emails.”
The reason these tasks function as dopamine boosters is because they are achievable and provide immediate results, explains Nick Bach, Psy.D. Completing them offers a feeling of accomplishment, which is what the brain is reacting to with a dopamine release. This is a reward mechanism that encourages us to repeat these behaviors, notes Bach.
Experts say the amount of time it takes for that dopamine to kick in can vary but will usually be immediate. The chemical release itself might only last about 30 to 60 minutes, but the boost helps support motivation, leading to more activities that increase dopamine.
“For most people, the sense of achievement and subsequent dopamine release can occur within minutes to an hour,” says Bach. “It’s this quick feedback loop that can help reinforce positive behavior.”
How to get started with natural dopamine boosters
The most challenging part of achieving the mental benefits of completing small jobs is getting started. It can be hard to convince yourself that it will be worthwhile when you’re feeling sluggish or overwhelmed. Here are some expert tips for giving yourself a kickstart:
Start small
“My best tip is to break down these tasks into smaller, more manageable chunks,” says Roslitav Ignatov, MD, Chief Medical Officer at The Haven Detox. “When you're feeling unmotivated or have low energy, the thought of tackling a big task like cleaning your entire home can be very overwhelming. It's like trying to climb a mountain in one big leap — it's just not feasible, and you'll most likely give up before even starting.”
Instead, Dr. Ignatov suggests creating multiple smaller tasks out of a larger to-do list and focusing on completing one at a time. For example, start by making your bed in the morning, then later clean your kitchen or organize your workspace. Building up your productivity gradually over time is effective if you’re consistent and make these tasks a regular part of your routine, he says.
Bach says he often tells clients to start with something as simple as drinking a glass of water or stretching for one minute, because even these low-effort achievements provide a small dopamine hit that can help build motivation for more tasks.
Seek support
“Having an accountability buddy or a support system can be very helpful in finding motivation to do these tasks,” notes Michael Kane, MD, Chief Medical Officer at Indiana Center for Recovery. “When we have someone else holding us accountable and cheering us on, it can give us the extra push we need to get started. Ask a friend or family member to join you in cleaning or organizing, or even just check in with you periodically to see how your progress is going. This way, you have someone to share your achievements with and keep you motivated.”
Reward yourself
Dopamine is beneficial, but experts also suggest actively celebrating your small wins to keep up your momentum. For example, Dr. Kane suggests having things to look forward to after you complete a task to help motivate you to get started, like treating yourself to your favorite snack or watching an episode of your favorite TV show. This offers something tangible to make the process more enjoyable.
For more ways incorporate natural mood-boosts into your daily life:
Goodbye, Stress! A Doctor Shares How To Increase Your Levels of Mood-Lifting Oxytocin Naturally
Serotonin Boosting Foods Take Your Mood From Blah To Bliss — In 30 Minutes or Less!
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
