TikTok is obsessed with 'low-dopamine' mornings — but they're getting it wrong

A new type of morning routine is cropping up on TikTok that claims to draw inspiration from neuroscience: Meet the "low dopamine morning."

In a video uploaded by user Natasha Naples that has 2.6 million views, she claims there are benefits to participating in "low-dopamine activities" such as completing small household chores and avoiding technology first thing in the morning.

"Empty out the dishwasher, make your bed, maybe tidy up the space a little bit. Do a small chore. This has changed everything for me,"Naples says, "and don't look at your damn phone for at least an hour."

Naples' video is one of many: The #lowdopaminemorning hashtag has garnered over 5.6 million views, with many users touting the benefits of avoiding phone usage first thing, while instead doing simple chores and other activities like sitting in the sun and eating a high protein breakfast.

The idea, users claim, is that whatever you do first thing in the morning will give your brain a dopamine hit that it will chase for the rest of the day. Avoiding that hit will make for a more productive, less distracted day.

But while a morning routine can certainly help get your day started on the right track, dopamine — or a lack thereof — is probably not the reason these routines feel good.

Morning routines can have great benefits, but not necessarily due to dopamine

"Unveiling the Influence of Hormones in Morning Routines: The Role of Cortisol and Dopamine"

The impact of a well-designed morning routine on our day-to-day lives is widely recognized. However, the positive effects experienced during these routines might be more closely linked to hormones other than dopamine.

Upon waking up, cortisol, commonly known as "the stress hormone," naturally surges in our bodies. Psychologists suggest that morning routines that prioritize stress reduction can create a sense of well-being and enhance productivity later in the day, as reported by CNBC.

Conversely, dopamine, a neurotransmitter associated with the experience of desire, is not directly responsible for the pleasurable sensations associated with morning routines. Dopamine levels rise when we think about or encounter something we crave.

It is important to note that dopamine itself is not inherently negative. Kent Berridge, a professor of neuroscience and psychology at the University of Michigan, emphasizes its essential role in human existence, stating, "We wouldn't be here if we didn't have dopamine."

In summary, the effectiveness of morning routines stems from a complex interplay of hormones, including cortisol and dopamine, highlighting the significance of stress reduction and desire-related factors in our daily routines.

"Dopamine gave our ancestors that urge to find food, to find mates," he said, "and to do what needed to be done to survive."

These days, Berridge said, "dopamine can invigorate and make the world attractive and make our task attractive if it's something that we intrinsically want to do."

If we're genuinely excited about doing a chore, dopamine can help us achieve this goal. But dopamine can also lead us astray, Berridge explains, if there are other enticing activities we'd rather be doing.

We can't control when dopamine gets triggered

"Examining the Impact of Morning Dopamine Hits and Distractions on Focus and Productivity"

In Natasha Naples' video, she suggests that receiving a dopamine hit early in the morning can lead to increased distractions throughout the day, as it primes the subconscious and the brain for such tendencies.

This notion may hold true for certain individuals, as affirmed by Kent Berridge, a professor of neuroscience and psychology at the University of Michigan. However, it is worth noting that not all things we desire necessarily bring us lasting satisfaction, such as spending hours scrolling through TikTok. In such cases, actively removing distractions, such as putting away our phones and keeping them out of reach, can contribute to improved focus and productivity.

By acknowledging the potential influence of morning dopamine hits and intentionally reducing distractions, individuals may create an environment conducive to enhanced concentration and mental clarity throughout their day.

"Understanding the Unpredictability of Dopamine Triggers: Embracing Personal Morning Rituals for Centeredness and Alertness"

According to Kent Berridge, our ability to control dopamine activity is limited. While we may desire dopamine to be activated during tasks like exercise or focusing on chores, it follows its own distinct patterns and rules.

If engaging in activities like cleaning, going for a morning walk, or enjoying a protein-rich breakfast brings about a sense of centeredness and alertness before commencing the day, it is beneficial to continue incorporating them into our routines. However, there is no need to concern ourselves with monitoring dopamine levels during these moments.

By recognizing the uniqueness of our dopamine responses and embracing personal morning rituals that foster a sense of well-being, we can enhance our overall focus and readiness without becoming preoccupied with dopamine levels.