Dopamine levels regularly fluctuate, but giving them a little boost before you get training could help you work harder.

Work out in the morning

“Your dopamine levels are at their highest when you first wake up, so try to figure out a routine where you undertake your physical exercise in the morning,” says Lorna Wilkins, a personal trainer, yoga teacher and co-founder of wellness consultancy Tommy Hatto. That extra dopamine boost during your workout might help make exercise feel a little easier.

Enjoy your morning latte

“Caffeine in the morning will also help boost your dopamine,” says Amanda Strowbridge, a clinical hypnotherapist, neuro-linguistic programming master and physical therapist. “But try to avoid caffeine after 12pm as this may disrupt your sleep, which will reduce baseline dopamine.”

Prioritise sleep

A study from the Journal Of Neuroscience found that sleep deprivation results in a decrease in dopamine and wakefulness, meaning you’ll feel tired and find exercise harder. “A good night’s sleep puts you in prime position for your workout the next day,” says Wilkins.

Find a mood-boosting workout playlist

We all know the importance of the right playlist, but music actually boosts our pleasure chemical, Wilkins says. “Find music that makes you want to dance, as listening to positive up-tempo music has shown to increase activity in the pleasure areas within our brains,” Wilkins adds. “You can channel that energy into a more productive workout.”

Load up on protein

Diet is also crucial. Tryptophan is associated with boosted dopamine and serotonin and is found mainly in high-protein foods. “These include red meat, poultry, fish, eggs and milk but also tofu, beans, spirulina and nuts,” says Strowbridge.

Head into your workout feeling good and you might come away feeling better.

Exercise motivation: your dopamine levels could be the reason you find exercise hard