Motivation and Serotonin
When I talk with people about motivation, there are two questions that often come up:
How do I get started?
How do I keep going?
I could answer both questions from a practical standpoint, but it’s also interesting to consider both topics from a more scientific or neurological approach.
A few weeks ago, I wrote an article on the science of motivation. I spent significant time discussing the relationship between motivation and dopamine, or the “pleasure chemical” our brain releases when expecting a reward. Dopamine is released when we eat our favorite foods, accomplish a goal, or receive positive praise or affirmation. In other words, dopamine can help us get started.
However, dopamine releases are instantaneous and short-lived. If you’re going to maintain motivation, you’re going to need to utilize another essential neurotransmitter called serotonin. Serotonin is a complex and multifaceted neurotransmitter that is hard to explain in elementary terms. However, the release of serotonin when feeling happy or joyful is a common experience that many people can identify with.
A serotonin release is way less intense than a dopamine release, but it’s easier to sustain over time. You might feel a dopamine release when you enroll in a new course, sign up for a workout class, or purchase a set of watercolors and some paintbrushes. However, that dopamine high won’t last long. On the other hand, you may experience a serotonin release as you master the material from the class, improve your physical condition, or create your first few pieces of art.
Serotonin can also be released when we feel connected with another person. You can do something that isn’t particularly enjoyable and still have a positive experience if you’re doing it alongside somebody you have a relationship with.
The release of serotonin will confirm that the activity has inherent value. It will help you build a positive habit loop that encourages you to pursue repetition and consistency. Serotonin signals to your brain that an activity is worthwhile, increasing the chances that you’ll continue progressing or engaging in the pursuit.
If we’re going to maintain motivation for the long haul, we must consider (among other things) how the projects and opportunities we’re pursuing can increase our serotonin levels. Here are a few practical ways you can do this:
Celebrate small wins. Training ourselves to acknowledge our progress - however small - can increase our ongoing sense of accomplishment and satisfaction. This also causes a serotonin release, which can help encourage future action and repetition.
Stay physically active. Even if physical activity isn’t directly connected to your goals, physical activity will increase your natural serotonin levels and improve your mental health in a way that facilitates continued progress and keeps your natural energy levels high.
Surround yourself with a strong community. As a reminder, social support can naturally increase serotonin levels in addition to helping you foster an ongoing sense of support and camaraderie. For more on this one, check out my article on building a motivational team.
Practice positive affirmations. To some people, self-talk sounds like a silly or meaningless activity. However, you would be surprised how many successful and accomplished people credit their success to positive affirmations and mantras.
Prioritize self-care. This one is similar to physical activity in that it may not directly impact serotonin levels. However, it will improve your physical and mental condition, which increases the ongoing development and maintenance of high serotonin levels.
As you can see, building serotonin is an ongoing process, and the rewards aren’t as instantaneous or noticeable as a dopamine release that you feel strongly and in the moment. However, it’s a positive neurotransmitter that’s just as important for anyone who wants to keep up their motivation for the long haul. When you master the production of serotonin, you’ll experience a more positive mindset geared toward helping you pursue your most important goals.
