The Morning Dopamine Menu
Dry Brushing Benefits
Supports skin firmness
Reduces appearance of cellulite
Boosts circulation
My Morning Dopamine Menu: 30 Minutes That Changed Everything
Before the world starts spinning, before the house wakes up, and before I become “Mom,” I have 30 minutes that belong entirely to me.
And I guard them fiercely.
This small window in the morning has completely shifted how I show up for the rest of my day. It’s allowed me to feel more grounded, more present, and more loving toward my family. The calm I create in those quiet moments echoes throughout my day, and it’s become something I crave- not out of pressure, but out of the joy it brings me. These little rituals are my personal dopamine menu- intentional practices that light me up from the inside out.
Here’s what it looks like for me right now (though I am always fine-tuning, always optimizing):
Nature’s red Light Therapy
Supports hormonal balance
Enhances vitamin D production
Reduces inflammation
Improves focus and alertness
Wake-up call at 6:00 AM
I’m not the “naturally rise with the sun” girly, so the alarm is still necessary. But I no longer hit snooze! That small act of getting up right away sets a tone of self-respect and momentum that carries throughout the day.
French Press & Hydration
Into the kitchen I come to get my French press set up and water ready to boil. Then it’s time to hydrate! This is a must for me before I have my coffee. For hydration and electrolytes, I drink 16 oz of cold-pressed celery juice & take my supplements- 5g of creatine, 10g marine collagen peptides (currently using Agent Nateur Holi Mane), Vervita Cir-Q-Tonic, Vervita ReGenerZyme Heart, and Artichoke Heart.
First Morning Sunlight
This is the magic moment. I originally started 10 minutes of outside time first thing in the morning for the circadian rhythm benefits (hello, morning sunlight), but it became so much more. The early quiet, the birds, the cool air- it’s so refreshing to soak in the still of the world that the early morning offers. While I am out there, I take a few minutes to meditate, speak some words of gratitude, smile and just be.
It’s wild how something so simple- so available- can deliver such a powerful dopamine hit. It has become so energizing that I crave it.
Supplements
Creatine improves muscle strength and power
Creatine enhances brain function & supports healthy aging
Marine collagen stimulates body’s natural collagen production
Marine collagen strengthens hair and nails & supports gut
Dry Brushing + Contrast Shower
Before I shower, I dry brush. It exfoliates, wakes up my body, and supports lymphatic flow. This helps me to feel connected to my body. Then I take a contrast shower- alternating between warm and cold water. I’m working up to cold showers as the summer rolls in. They are not fun per se, but they are incredibly energizing and build mental resilience. When I say “go,” I go. That discipline is empowering- and yes, it’s another dopamine boost.
Podcast While I Get Ready
Whether I am looking for wisdom, fire, or bold tips, I love filling my mind with inspiration as I finish getting ready. Current favs:
On Purpose with Jay Shetty
The Mel Robbing Podcast
The Skinny Confidential
Joe Rogan Experience
Culture Apothecary
Then- Family Mode
Coffee, getting Quinn up & dressed, breakfast. The rest of the day unfolds with more noise, movement, and demands- but by this time, I’ve already filled my own cup. And that changes everything.
If you are reading this and your morning feel rushed, or reactive, I see you. I’ve been there. But even carving out 10-30 minutes for yourself can be transformative. These small rituals might look different for everyone, but the idea is the same: create a space that’s just for you, before the world asks anything of you.
That’s the magic. That’s the dopamine.