Let’s talk about dopamine—that cheeky little chemical in your brain that plays a huge role in how you feel, behave, and even scroll. Often dubbed the “happy hormone”, dopamine is what gives you that rewarding buzz when something feels good. But here’s the catch: it doesn’t care whether that buzz is from a mindful walk in the sunshine or your fifth scroll through TikTok in ten minutes. If it feels like a win, dopamine is all in.

Mesi Balog, founder and director at Treat Your Staff, an employee and event wellbeing consultancy, takes you through the key ingredients a good Dopamine Toolbox should include.

In today’s fast-paced world, we’re surrounded by things that give us quick hits of dopamine—social media likes, online shopping, notifications, even that tempting biscuit drawer. The result? We’re getting tiny hits of happiness without actually feeling better. It’s like fast food for your brain—tasty in the moment, but not exactly nourishing.

So how do we balance that out? How do we stop chasing those shallow highs and build a feel-good routine that actually supports our wellbeing?

That’s where the Dopamine Toolbox comes in.

What is a Dopamine Toolbox?

Think of it as your personal wellbeing kit—a go-to list of activities and habits that genuinely boost your mood, bring calm, and help you reset. The idea isn’t to cut out dopamine (we’d never suggest ditching all the fun), but to be a little more intentional with where you get your dopamine hits from.

Instead of reaching for your phone when you’re feeling low, what if you reached for a journal? Or stepped outside for ten minutes of fresh air? Or brewed your favourite tea and sat with a book?

Your dopamine toolbox is yours to build—but here are some tools we think are worth adding:

What to put in your Dopamine Toolbox

Mindful movement: A walk around the block, a stretch in the morning, a dance in your kitchen. Movement releases endorphins and gives you a natural dopamine lift—without the crash.

Digital detox moments: Try screen-free evenings or even a social media-free Sunday. You’ll be amazed how much mental space you reclaim.

Self-care rituals: Think candles, a face mask, comfy socks, and your favourite playlist. Sometimes, happiness is found in a quiet night in.

A mood-boosting run (or something like it): Running not your thing? No worries. Any form of exercise that gets your heart rate up will do the trick. The goal is to move through the mood.

Get creative: Drawing, writing, painting, baking—whatever gets you into a flow state. Creative activities are dopamine gold, and they leave you with something meaningful to show for it.

Connection with people who get you: A proper catch-up with someone who listens and lifts you. Real connection is a powerful counter to the shallow highs of social media.

Nature fix: We know—everyone says it. But nature really is medicine. Sit under a tree, listen to the birds, take your coffee outdoors. Watch your brain go from frazzled to fresh in minutes.

Why it matters at work

We don’t just talk about employee wellbeing because it sounds good. We believe that when people have the tools to feel good—both inside and outside of work—they bring their best selves to the table.

The dopamine toolbox is something we all need, especially in the workplace. When stress builds, deadlines loom, or Zoom fatigue kicks in, what tools are your employees reaching for?

As leaders, and their EAs and PAs, HR professionals, or workplace wellness champions, you can:

• Encourage lunch breaks that actually involve leaving the screen.

• Share dopamine toolbox ideas in internal comms or wellbeing newsletters.

• Create quiet spaces for digital downtime.

• Normalise taking time to reset rather than pushing through the stress.

Start building your Digital Toolbox

Your dopamine toolbox doesn’t have to be perfect or packed with productivity hacks. It just needs to work for you. What lights you up? What grounds you when you feel overwhelmed? That’s where your real dopamine lives.

So, the next time you’re tempted to numb out with a scroll, ask yourself: What does my brain really need right now? Then reach for a tool that offers joy, not just distraction.

Because dopamine isn’t bad—it just needs a better plan.

The team at Treat Your Staff is here to help you build it.