How to Boost Dopamine Naturally This Spring (By Time & Energy Level)
I know it’s technically spring, but someone forgot to tell the weather. As I sit writing this in Ottawa, there’s still snow clinging to the corners of my yard, and the grey skies are doing little to inspire that “fresh start” feeling we’re supposed to get this time of year.
Don’t get me wrong, there are signs of spring. The daylight stretches longer, the birds are back, and there’s that occasional breeze that hints at warmer days ahead. But emotionally? I’m still defrosting.
Coming out of winter always takes a bit of a mood reset. For me, that means rethinking how I spend my time and what actually makes me feel good. Enter my version of a “boost dopamine plan” – a personal list of feel-good activities broken down by time and energy level. It’s not a rigid schedule, but more like a go-to reference when I’m low on motivation and want to get back to feeling more like myself.
If I Have 5 Minutes to Boost Dopamine…
When I’m short on time or stuck in between tasks, I’ve started reaching for tiny things that create a quick mental lift.
- Standing outside on the porch, even for a minute of fresh air
- Texting a friend something kind or silly
- Putting on a favourite song and letting it play out loud
- Smelling essential oils or lighting a spring-scented candle
- Drinking water…actual hydration is underrated
These micro-moments help me interrupt scrolling and autopilot routines with small but intentional actions. They’re especially helpful on work-from-home days when I haven’t moved in hours.
If My Brain Feels Foggy…
Some days I feel like I’ve run a marathon without moving. If my brain is fried but I still want to do something that gently lifts my mood, I try these:
- Taking a slow walk in the neighbourhood, no music, just listening to my surroundings
- Rewatching a comfort show (hello, Gilmore Girls) while I fold laundry
- Doodling with no purpose…just pen, paper, and no pressure
- Listening to a podcast while stretching
- Flipping through cookbooks (bonus if I actually cook something later)
These activities don’t demand much from me but still deliver a low-key dopamine kick.
If I’ve Got 30 Minutes and Some Energy to Boost Dopamine…
This is the sweet spot – when I have time and enough brainpower to enjoy it.
- Visiting a local café I love just to sit, sip, and people-watch
- Baking something simple, like banana muffins or oatmeal cookies
- Refreshing a room…rearranging shelves or switching up a throw pillow
- Writing in a journal or painting a small canvas
- Doing a YouTube yoga class, no expectations, just movement
Even on chilly spring days, these help me feel more in control and connected to myself.
If I’m Feeling Inspired or Have the Whole Afternoon…
On weekends or days off, I want to feel energized, not drained from overstimulation. So I choose intentional “big joy” moments that offer longer-lasting satisfaction.
- Taking a drive out of the city to explore a small town or nature trail
- Shopping local: flowers, bread, candles, something to bring spring inside
- Planning a “garden dream board” for my summer herbs and tomatoes
- Starting a book from my to-be-read pile and reading without guilt
- Hosting an easy meal with family or friends (even if it’s just a charcuterie spread)
These activities remind me that joy isn’t always spontaneous, it’s often made through tiny decisions I’m glad I said yes to.
Why This Works for Me
Instead of letting my free time disappear into aimless scrolling or wondering what to do next, this approach gives me choices that fit how I feel. And as we inch into spring, slowly but surely, I’m leaning into hope, not hustle. This isn’t about being productive; it’s about feeling more like myself again.
So if you’re in Ottawa too (or anywhere feeling stuck in seasonal limbo), I highly recommend creating your own dopamine plan. Not based on pressure or performance, but on pleasure.
You don’t need a total reset. You just need a little spark.
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