The Happiness Formula

Wouldn’t it be amazing if there were a simple formula for happiness? It may sound too good to be true, but a recipe for happiness, motivation, and energy exists—and anyone can achieve it. The secret lies in “working” for your dopamine.

People often lump serotonin and dopamine together as the “happy” chemicals in our brain, but dopamine is the true player when it comes to drive, motivation, pleasure, and excitement for life. While serotonin elevates mood, it is more of the “zen” neurotransmitter, regulating anxiety, sleep, and appetite. Dopamine, on the other hand, is released whenever we do something we enjoy, reinforcing that behavior and driving us to engage in it again. The catch is that this neuromodulator is often associated with hedonic activities—over-eating, gambling, drinking alcohol, taking drugs, and risky sexual behavior.

While these high risk, addictive behaviors may give an initial rush of euphoria or elation, most also come with a dip in mood and anhedonia afterward. So, how do the things that bring us the most pleasure inevitably end up making us feel worse?

Why we have to work for happiness

Artificial increases in dopamine often cause people to drop below their baseline levels. When it comes to behaviors such as drinking, overeating, or substance use, dopamine plays a role in pain avoidance – that is, taking away a negative feeling state. This is why addiction can become a vicious cycle, where individuals engage in these behaviors or take substances just to feel “normal” again. The key to lasting happiness is increasing dopamine through activities that require a little “work” to get there.

Here are the 5 ingredients for a long-term dopamine boost:

• Exercising regularly – Exercise releases a cocktail of neurotransmitters, one of them being dopamine. Whether you’ve experienced the elusive “runner’s high,” felt a sense of accomplishment after an intense HIIT session, or found peace in a restorative yoga class, you’ve unknowingly increased your dopamine levels. What’s even more exciting is that research shows consistent exercise can increase the number of dopamine receptors in your brain, contributing to greater feelings of reward and sustaining healthy habits long-term.
• Social Interaction – Humans are social creatures by nature, and positive social interactions naturally trigger dopamine release, leaving us feeling connected and fulfilled. However, in today’s fast-paced world, scheduling time for socializing—whether it’s grabbing dinner with friends or blocking out time to attend a group event—can feel like a chore. Yet, the reward is almost always worth it. Beyond boosting immediate happiness, regular social engagement improves overall health, reduces the risk of chronic illness, and enhances overall life satisfaction.
• Eating healthfully – Junk food like chocolate, ultra-processed snacks, and sugary treats provide an immediate surge of dopamine but come with a price: they ultimately lead to sluggishness, gut imbalances, and desensitization of the brain’s dopamine circuits. On the other hand, nourishing your body with balanced, whole foods provides sustained energy and boosts mood over time. Taking the time to cook a nutritious meal, prep healthy lunches, or even treat yourself to a green smoothie not only fuels your body but also reinforces a positive dopamine cycle by making you feel proud of your choices.
• Sunlight Exposure – While exposure to sunlight early in the day mainly works to increase serotonin levels, it indirectly impacts dopamine as well. By regulating our circadian rhythm and boosting vitamin D levels, sunlight exposure helps maintain energy levels throughout the day and promotes better sleep at night. Getting 15–30 minutes of sunlight within the first hour of waking can do wonders for your mental health and overall well-being.
• Arousing, novel activities – New activities—though they may require a bit of planning or effort—naturally increase dopamine and norepinephrine levels, enhancing feelings of excitement, alertness, and motivation. These activities don’t have to be as extreme as skydiving or bungee jumping to have a positive effect. Something as simple as taking a spontaneous dip in the ocean triggers the same reward pathways in your brain.

Habit Stacking

Most people can recognize that these activities are good for them, yet understanding the science behind them isn’t always enough to build consistent habits. That’s where habit stacking comes in. Habit stacking is a tool that pairs an established habit with a behavior you’d like to begin engaging in regularly. It can be a very effective way to reinforce that new habit over time.

• Caffeine and exercise – Enjoying a morning cup of coffee or an energy drink followed by the gym can help you capitalize on your workout with elevated energy levels and wakefulness.
• Sweet treat and work – Rewarding yourself with a small treat with friends after accomplishing your tasks for the day can create a positive association between productivity and help combat procrastination.
• Walk after work – Unwinding and clearing your mind with a leisurely walk after work reminds your brain and body that the evening time is for relaxing.
• Reading before bed – Swapping scrolling on your phone with reading for 10–20 minutes before bed is a great way to reinforce a calming, head-clearing habit.
• Music and chores – Making chores like doing laundry or cleaning the dishes less mundane by pairing them with energy-boosting music playlists.

There is some truth in the saying “Nothing in this world that’s worth having comes easy.” By slowly working to increase your brain’s pleasure chemicals and avoiding instant gratification and the inevitable dip, you can build the foundation for sustained happiness and health. Habit stacking established routines with new healthy behaviors can provide additional structure to motivate these types of behaviors.