If your morning motivation is currently held hostage by your coffee machine, don’t panic. Your brain has other tricks. Let’s talk dopamine and how to make it work with you, not against you.

What is dopamine anyway?

Dopamine is a brain chemical (known as a ‘neurotransmitter’) that drives motivation, focus, and reward. It’s what makes you want to do things and then feel good when you do.

Coffee gives you a quick dopamine boost by blocking sleep signals and amplifying your brain’s existing dopamine. While it can be a powerful tool to use at the right time, it’s a short-term high that can lead to crashes, tolerance, and dependence over time. Think of it as more of a loan than a long-term investment.

7 ways to boost dopamine without the caffeine hit

1. Get bright light in your eyes

Sunlight first thing = dopamine’s BFF. It stimulates cells in your eyes that signal your brain to stop melatonin and start the dopamine train.

How: Get outside within 30 minutes of waking. No sunglasses. 5–10 mins minimum.

2. Move your body (even a little) 

Movement = momentum. Even light exercise triggers dopamine release and increases dopamine receptor sensitivity over time. That means your brain gets better at using dopamine, so you feel more reward, more motivation, and more clarity from even small hits.

Try: 10 air squats, a brisk walk, or that one yoga pose you can do while still half-asleep.

3. Cold exposure 

Nothing says “I’m awake” like a cold shower. Cold exposure floods your system with norepinephrine and dopamine. The kicker? The after-effect lasts for hours.

Hack: Turn the hot water off and the cold water up for 30 seconds at the end of your shower. Or just dunk your face in cold water if that’s all you can handle pre-broth.

4. High-protein breakfast 

Tyrosine is the amino acid precursor to dopamine. Protein-rich foods (like eggs, meat, fish, poultry, and bone broth) are loaded with it.

Fuel up with: A bone broth omelette and smoked salmon. 

5. Dopamine playlist 

Music you love? Literal chemical magic. Listening to emotionally moving or high-energy music spikes dopamine activity in your brain’s reward centre.

Pro tip: Save one playlist for mornings only and train your brain to associate it with momentum.

6. Tackle something small and win 

Dopamine loves a to-do list. Even better? Crossing things off it.

Start with: Something ridiculously achievable. Make your bed. Drink a glass of water. Send that one text. Micro-wins = momentum.

7. Mindfulness and meditation 

Calming your mind is one of the best ways to boost dopamine. Even a few minutes of stillness can increase dopamine by activating brain areas tied to attention, self-regulation, and reward. You’ll have a clearer mind, better focus, and a calm kind of motivation that lasts longer than any coffee hit.

Try: 5 minutes of breath-focused meditation or guided mindfulness before checking your phone.

Ready to Feel Good Without the Crash? 

Swap your morning coffee for Bone Broth Body Glue for a warm, gut-loving hit of amino acids (including dopamine-boosting tyrosine). It's guaranteed to fuel your body and your brain before caffeine kicks in, and delivers all the gut-health goodness. Just 90-mins caffeine-free gives your natural dopamine rhythm a chance to lead. No spikes, no crashes, no codependency.

Try the “Brothee Before Coffee” 7-Day Challenge and feel good without the crash.