Ako si privodiť hormóny šťastia. Zozbieral som 100+ hackov

Dlhodobo si vediem zoznam toho, ako boostovať hormóny štastia - dopamín, oxytocín, serotonín a endorfín. Nezaškodí občas si ho pripomenúť 😂


Dopamine is often associated with reward-seeking and goal-oriented behavior.
  • Complete a small and easy task (making your bed, washing the dishes, finish an email).
  • Celebrate a small win (something you accomplished recently).
  • Eat a healthy but enjoyable snack (in moderation).
  • Complete a small puzzle or game.
  • Reflect on a positive memory you had recently, however small it may be.
  • Finish reading a chapter of a book.
  • Clean one thing or go on a tidying marathon one afternoon.
  • Practice a power-pose to boost your physical and mental confidence.
  • Create a timeline for your goals to get a clearer vision of your future.
  • Take a temporary break from a pleasurable habit (to reset your hedonic treadmill).
  • Learn how to savor your positive experiences.
  • Schedule something exciting in the future to look forward to (the power of anticipation).
  • Buy yourself something nice, but recognize retail therapy is only a temporary fix.
  • Take a break from social media, which can often lead to a “dopamine burnout” from easy likes and attention. Pay attention to your digital environment.
  • Learn about a new and exciting topic, but don’t become an information junkie.
  • Set a new goal for yourself (something realistic and attainable).
  • Take personality tests or psychology quizzes to learn more about yourself.
  • Make sure your diet includes important vitamins and minerals associated with dopamine production (especially iron, niacin, folate and vitamin B6).
  • Put a fun twist on ordinary activities to make them more enjoyable.
  • Find activities that put you into a state of “flow,” where you lose sense of time and become fully engaged.
  • Consume more positive news – and share it with others!
  • Complete a personal project or “passion project” that isn’t related to work or family.
  • Identify a strength or “superpower” of yours.
  • Recite positive affirmations that resonate with you and inspire you.
  • Share an accomplishment of yours with someone who’d be proud of you.
  • Play a video game you enjoy and you’re good at (in moderation).
  • Cultivate a diverse range of interests and hobbies, so nothing ever gets stale.


Oxytocin is often associated with feelings of love, affection, and bonding.
  • Give someone a long hug (or hug yourself).
  • Play with a pet (especially a dog or cat).
  • Play with kids.
  • Cradle a baby.
  • Give someone a genuine compliment.
  • Wrap yourself in a comfy and warm blanket.
  • Cuddle with a loved one (while in bed or watching TV).
  • Volunteer for a cause that means something to you.
  • Practice a loving-kindness meditation to cultivate good intentions toward everyone.
  • Give or receive a massage or back rub.
  • Spend romantic alone time with your partner.
  • Embrace human touch, even in small ways such as a handshake or pat on the back.
  • Prepare a meal together with someone you love.
  • Collaborate on an art project with someone.
  • Listen to someone who needs someone to vent to and provide emotional validation.
  • Give a random gift or present to someone you care about.
  • Tell someone you love them.
  • Take a nice hot bath.
  • Practice eye-gazing with a loved one.
  • Empathize with someone who is less fortunate than you.
  • Write a letter of appreciation for someone.
  • Practice synchronized breathing or mirroring.
  • Participate in a group music activity, such as a drum circle or choir.
  • Use more “we”-language in your relationships.
  • Reach out to a person you trust when you need support or someone to listen.
  • Permit yourself to fall in love with someone and have a long-term relationship.
  • Recognize your sense of oneness with everything.


Serotonin is often associated with mood regulation and happiness.
  • Practice meditation, such as a simple breathing meditation.
  • Go for a long walk.
  • Spend more time outside nd learn to appreciate everyday nature.
  • Sit in the sun and enjoy it (especially when boosting mental health in the winter).
  • Pursue a creative hobby, such as painting, music, photography, or filmmaking.
  • Listen to your favorite music, one of the most common ways we regulate our mood and emotions.
  • Do more aerobic exercises like swimming, running, or cycling.
  • Think kind thoughts about yourself to practice self-compassion.
  • Practice a progressive muscle relaxation to relax both your body and mind.
  • Go to a live event, festival, or concert.
  • Engage in more “awe”-inspiring experiences, like star-gazing, going to a museum, or visiting the zoo.
  • Identify one thing you are grateful for every day – make gratitude a daily mental habit.
  • Write in a daily journal about your thoughts and feelings (or try one of these writing prompts for self-reflection).
  • Maintain a consistent and healthy sleep schedule between 6-10 hours every night.
  • Train your mind to be more positive. Try to minimize complaining and talking about problems too much.
  • Drink green tea.
  • Consume high protein foods that contain tryptophan such as salmon, turkey, eggs, and nuts (or take a supplement).
  • Improve your body awareness through mindful stretching, Yoga, or Tai Chi.
  • Consume healthy probiotics in your diet (yogurt, kombucha, sauerkraut, pickles, and fermented foods).
  • Find opportunities to engage in healthy reflection.
  • Have a genuine and meaningful conversation with someone (know the difference between small talk vs. big questions).
  • Participate in a religious or spiritual ceremony.


Endorphins are often associated with stimulation, energy, and feelings of relief (pain-killers).
  • Laugh a lot with friends.
  • Watch a comedy movie or funny TV show.
  • Go for a long run (also known as “runner’s high”).
  • Have an intense workout at the gym.
  • Engage in a competitive activity.
  • Pursue extreme sports (surfing, biking, skateboarding).
  • Eat dark chocolate.
  • Engage in positive thrill-seeking (like amusement parks, rollercoasters, or skydiving).
  • Dance to fast and upbeat music.
  • Take a cold shower to shock your body and boost your adrenaline.
  • Practice improvisation exercises where you can engage in spontaneous creative thinking and playful risk-taking.
  • Do something you’ve always wanted to, but you’re nervous to try. Learn how to channel anxiety into motivation.
  • Eat really spicy foods.
  • Engage in a healthy but lively debate about a topic you care a lot about.
  • Approach new people you want to meet, even if it’s a tiny 10 second relationship.
  • Go to a fun and wild party or night club.
  • Do a quick high-intensity workout (cycle through jumping jacks, push-ups and crunches).
  • Have passionate sex with your partner.
  • Learn how to play a musical instrument at a high level.
  • Perform something in front of an audience (such as a song, poem, or speech). Face your performance anxiety.
  • Enjoy a glass or two of red wine at night.
  • Get a chiropractic massage, deep-tissue massage, or try acupuncture.
  • Challenge yourself and put yourself in a situation you know you will fail. Setting yourself up to fail on purpose can be a great way to test your limits.
  • Sit in a hot sauna or jacuzzi.
  • Smell euphoric essential oils such as lavender, rosemary, or citrus fragrances.
  • Practice fast and powerful breathing to boost your energy levels.
  • Watch a really intense drama or thriller movie.