How to Get High (Naturally)
Unlocking Your Brain's Feel-Good Chemicals Through Exercise
Dear Reader,
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Introduction
Last Monday, we talked about the hedonic treadmill, which is our tendency to adapt to positive and negative changes, bringing us back to a baseline setpoint of happiness over time.
This means that regardless of the new car you bought or the heart-wrenching breakup, you will eventually return to the same happiness level as before. However, we countered that fitness—when practiced with purpose—is an intentional activity that can help elevate our happiness by engaging us in something meaningful, goal-oriented, and rewarding.
This week, we’ll be diving deeper to explore why fitness can have this impact on our mood and mindset by looking at the brain chemistry behind it. Exercise doesn’t just change our bodies; it changes our brains.
The science behind the workout high
Every time you move your body, you’re setting off a cascade of chemical reactions that leave you feeling good, focused, and mentally clear. During exercise, your brain releases a mix of natural mood boosters and stress reducers, creating that awesome “exercise high.” These chemicals form a natural reward system that keeps you returning for more.
Meet your brain’s workout chemicals
With each workout, these chemicals help to reinforce a “do-feel good-repeat” cycle that makes sticking to fitness easier.
Dopamine – the reward chemical
Think of dopamine as your brain’s “feel-good” messenger. This chemical lights up when you experience something enjoyable or rewarding, whether it’s eating delicious food, achieving a goal, or, yes, finishing a tough workout.
When you exercise, your brain releases a healthy dose of dopamine, reinforcing the pleasure and satisfaction associated with physical activity. Over time, this reward system builds up our motivation to keep exercising, making fitness feel like something you want to do—not just something you should do.
Endorphins – nature’s pain relievers
Ever heard of the “runner’s high”? That’s endorphins at work. These natural chemicals help your body handle stress and pain, giving you the stamina to push through intense workouts.
Endorphins not only dull pain but also create a euphoric feeling that can lift your mood for hours. Thanks to endorphins, workouts don’t just make you fitter; they help you feel fantastic afterward. That’s why working out in the morning can be so powerful—afterward, you’re going to work or school on a high!
Serotonin – the mood stabilizer
Serotonin is your brain’s natural stabilizer, helping you stay calm, content, and emotionally balanced. Exercise boosts serotonin production, making it an incredibly effective natural tool for fighting anxiety and depression.
With regular workouts, serotonin helps to maintain a steady baseline of happiness and well-being, helping you tackle stress with a little more resilience and ease.
Norepinephrine – the focus booster
Need a mental boost? Norepinephrine, another workout-induced chemical, is all about increasing alertness and sharpening focus.
During exercise, norepinephrine levels rise, enhancing mental clarity and helping you feel more energized and ready to take on challenges. It’s like a built-in, healthy energy shot—no caffeine required.
How exercise becomes its own motivation
With each workout, these chemicals help to reinforce a “do-feel good-repeat” cycle that makes sticking to fitness easier. Over time, your brain learns to associate exercise with positive feelings and mood improvements, making it easier to stay consistent.
Next time you’re feeling low on motivation, remind yourself of how you’ll feel afterward—the surge of energy, mental clarity, and uplifted mood that comes from moving your body. These benefits are right there for the taking and are key in helping us build a lasting fitness habit.
For this week: Boosting your brain's natural rewards
Tuesday: Post-workout reflection
After today’s workout, take a moment to notice any changes in your mood or energy. Write down one positive feeling you experienced. This simple reflection will help you start noticing the immediate benefits of exercise on your mood.
Wednesday: Add an affirmation
Review yesterday’s reflection, then add a positive affirmation for today’s workout, like “I am growing stronger every day.” Say it before you begin and notice how it impacts your workout mood. You’re starting to pair movement with positive reinforcement.
Thursday: Visualize brain-boosting chemicals
Today, review both your reflection and affirmation. Before working out, picture the brain chemicals your workout will release. Notice if this awareness boosts your motivation as you begin.
Friday: Set a progress goal
Reflect on this week’s practice of noticing, affirming, and visualizing. Set a small goal for next week to build on this momentum—whether it’s a new workout, an affirmation, or continuing to track how you feel post-exercise. This reinforces a positive cycle of growth and reward.
By becoming more aware of the powerful chemicals your body naturally releases during exercise, you’re taking steps to actively shape your mindset, motivation, and well-being. Try these daily actions, and notice how tuning into your body’s chemistry enhances your fitness journey. I’d love to hear about your experience—just hit reply to share!