Dopamine vs. Serotonin: A Primer on your “Feel Good” Chemicals

In our digital society—where endless stimuli compete for our attention—it’s increasingly difficult to find true calm in moments of stress. Seeking quick relief, we turn to fleeting pleasures, confusing the sharp, immediate rush of dopamine with the slower, more enduring sense of contentment that serotonin offers. While both are often labeled as “feel-good” chemicals, they operate in fundamentally different ways. Understanding this distinction can empower you to better regulate your mood, enhance motivation, and support long-term mental well-being.

Dopamine: The Thrill Seeker in Your Brain

Consider dopamine as your brain’s internal reward and motivation system. It spikes when you anticipate or achieve something rewarding—like acing a test, getting a like on your post, or biting into your favorite food.

What dopamine does:

• Drives motivation and goal-oriented behavior

• Gives you a “hit” of pleasure or satisfaction

• Reinforces habits (both good and bad)

• Plays a key role in addiction and attention

  
  

Activities that boost dopamine:

• Achieving goals (even small ones like checking off a to-do list)

• Exercise, especially high-intensity workouts

• Novelty, new experiences and knowledged

• Sex, good food, music, social praise

• Hot/cold plunges, fasting

  
  

  “Dopamine is not about feeling good after something. It’s about the drive to get something good.”— Dr. Anna Lembke, Dopamine Nation (2021)

  
  

When is dopamine “good”?

Dopamine is best used to fuel action. It can be especially helpful:

• In the morning or before tackling a task (to get going)

• When building habits (dopamine helps reinforce routines)

• During creative or productive bursts

  
  

However, too much reliance on dopamine-driven behaviors (like endless smartphone use or junk food binges) can lead to burnout, addiction, or dopamine “tolerance”—where normal things no longer feel satisfying. Chronic overstimulation of dopamine may lead to burnout, desensitization, and increased risk of addiction or mental health issues.

Signs of Excessive Dopamine Activity:

• Addictive behaviors: Artificial dopamine spikes (from activities such as social media "doomscrolling", and substances such as drugs (especially stimulants)) may cause your brain to downregulate dopamine receptors.

• Impulsivity and risk-taking: Dopamine overload is linked to reckless decision-making and poor impulse control.

• Insomnia and anxiety: Constant stimulation can make it hard to relax or sleep.

Serotonin: Your Inner Calm and Stability

If dopamine is the “go-getter,” serotonin is the wise counselor. It helps regulate mood, sleep, digestion, and emotional stability. Instead of sharp bursts of pleasure, it brings a steady sense of well-being. Low serotonin is associated with depression, anxiety, and irritability.

What serotonin does:

• Promotes feelings of peace, calm, and satisfaction

• Helps with sleep, appetite, and digestion

• Regulates mood and anxiety

• Supports social bonding and emotional resilience

🍃 Activities that boost serotonin:

• Sunlight exposure (triggers serotonin production via retinal stimulation)

• Meditation and breathwork (Young, 2007)

• Gratitude journaling or reflecting on positive memories

• Carbohydrate-rich meals (which increase tryptophan, a serotonin precursor)

• Exercise (both high and low intensity exercise)

• Spending time in nature and socializing

Serotonin production is also heavily tied to gut health: over 90% of it is made in the gut. A fiber-rich, plant-based diet supports healthy serotonin levels via the gut-brain axis.

Naturally elevated serotonin from diet, exercise, or sun exposure rarely causes harm, but synthetic spikes from combining medications or supplements can be dangerous.

What Dopamine and Serotonin look like: Naturally and in Balance

When You Need a Bump	Get Your Dopamine Hit	Boost Your Serotonin Levels
Low energy or drive	Tackling a small task, exercising	Getting sunlight, practicing gratitude
Feeling anxious	Structured goal-setting	Meditation, nature walks
Feeling sad/down	Small wins, novelty	Socializing, deep breathing
Burned out or overstimulated	Take a break from dopamine “hits”	Prioritize rest, gut health, routine

Try building a daily rhythm that supports both brain chemicals:

Morning walks (light = serotonin)

Exercise (serotonin + dopamine)

Celebrating small wins (dopamine)

Mindful reflection (serotonin)

And when in doubt - Sleep, Sunlight, and Connection go a long way.

References

Lembke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence. Dutton.

Meeusen, R., & De Meirleir, K. (1995). Exercise and brain neurotransmission. Sports Medicine, 20(3), 160–188.

Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394–399.

Jenkins, T. A. et al. (2016). Influence of tryptophan and serotonin on mood and cognition. British Journal of Nutrition, 95(5), 120-126.