4 Ways To Get Your Dopamine Fix ( And Why It Works)

ways to get your dopamine fix

You have to work for your dopamine fix, and here are the ways to get your dopamine fix.

If you get the majority of your dopamine fix without effort or just the outcome, (shopping, success, scrolling, or  snorting), then it leads to desensitization. Meaning “more” is needed. More scrolling, more entertainment, more likes… And an addicts mantra is “MORE.” 

Understanding the ways I get my dopamine fix is crucial because if the majority of ways to get your dopamine fix are without effort, (shopping, success, scrolling, or  snorting), then it leads to desensitization.

Your dopamine fix needs to be about pursuit, effort, and progress, which are essential ways to get your dopamine fix. 

I DO chase quick hits. But, these quick hits focus more on the base, process > product and the habits needed to sustain without the crash. 

Here’s 4 ways to get your dopamine fix and why you don’t need a dopamine detox.. 

ways I get my dopamine fix

🚿Cold shower — 1 minute every day

Brief cold exposure triggers a significant rise in dopamine and norepinephrine that lasts hours, not minutes. Unlike scrolling or sugar, this is a sustained elevation, not a crash.

Research suggests 10-15 total minutes of cold exposure per week increases norepinephrine, reduces inflammation, and increases dopamine by ~2–2.5x baseline while improving alertness and resilience.

The key here is the Vagus nerve…

This is on back of the neck, so if you’re a cold plunge or cold shower, back of the neck! This is how you improve and settle your “fight or flight” mode. 

Mental toughness reps. I rarely look forward to the cold shower, but it’s essential. 

🏃‍♂️Run (almost every day)

Of course you knew this would be in there… It’s why I wrote the book PUKE & RALLY

I don’t listen to any music while running (and I love music). What I do instead is breathe… and this increases the focus. 

I also run outside (as often as possible). Getting off the treadmill of distractions is huge for clarity. 

Aerobic exercise increases dopamine signaling, boosts receptor sensitivity, and improves mood.  Running also elevates BDNF (brain-derived neurotrophic factor) (I looked this up), which supports learning, motivation, and emotional stability.

Running also keeps you sane. Kind of important…

🏆Compete (especially when the outcome is uncertain)

When there’s real uncertainty, dopamine rises before the result — during the anticipation phase.

That’s huge. That’s why it’s so important to sign-up for a race and compete.

The brain releases more dopamine when:

  • The stakes feel meaningful
  • The outcome isn’t guaranteed
  • You’re fully engaged

This is why competition sharpens focus and effort. It activates pursuit circuits and this is one of best ways to get your dopamine fix.

In other words: pressure is a privilege.

🎯Deep work — get into flow

Extended focus (60–90 minute blocks) creates steady dopamine release instead of chaotic spikes. I often think this is one of the most important ways to get your dopamine fix.

Flow research shows that total absorption in challenging tasks increases intrinsic motivation and reinforces persistence.

Flow happens when:

  • The task is hard (but doable)
  • Distractions are removed
  • Attention is sustained

That’s how you earn your dopamine and how I get my dopamine fix!

4 Ways To Get Your Dopamine Fix ( And Why It Works)

 

Dr. Rob Bell is a Sport Psychology Coach. DRB & associates coach executives and professional athletes. Some clients have included three different winners on the PGA Tour, Indy Eleven, University of Notre Dame, Marriott, and Walgreens. 

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