You can’t pour from an empty cup. But what actually fills your cup? Sometimes we can be so caught up in daily life that we drift what knowing if we’re feeling full. And by full, we mean energised, content, connected. It isn’t about how much rest we get. It’s about our daily habits impacting our chemistry.
Your brain runs on a delicate balance of feel-good hormones that control everything from motivation and focus to calmness and connection. When they’re off-kilter, even rest can feel like effort. The good news? You can naturally top them up with simple, intentional actions.
Let’s get to know the team of feel-good hormones, so you know how to look after them.
1. Dopamine - The Motivator
Dopamine is your brain’s reward and motivation chemical. It spikes when you anticipate or achieve something, like finishing a project or hearing the “ping” of a message. It’s what drives you to seek pleasure and progress, but it’s also the hormone that can lead to burnout when it’s constantly triggered by notifications, caffeine, and multitasking.
When your dopamine is low, you might feel unmotivated, distracted, or numb. The trick is to rebalance your dopamine hits - less from screens, more from meaningful progress.
Fill your cup with:
- Small, achievable goals to work towards. Break tasks into mini wins.
- Creative flow such as painting, cooking, writing, problem-solving.
- Trying something new, like a new walking route, a new skill.
- Small tasks like hoovering, cleaning or sorting out a cupboard.
💡 When you unplug from screens, dopamine levels stabilise, helping you rediscover joy in small, slow wins rather than instant hits.
Serotonin - The Mood Stabiliser
Serotonin is the mood-regulating chemical that helps you feel calm, grounded, and emotionally stable. It’s produced in the gut and the brain, meaning everything from diet to daylight can affect it. Low serotonin is linked to anxiety and low mood, while balanced levels make you feel more content and resilient.
Unlike dopamine, serotonin isn’t about excitement, but rather equilibrium. You can’t force it, but you can nurture it through rhythm, light, and gratitude.
Fill your cup with:
- Natural sunlight (especially morning light) to regulate your sleep-wake cycle.
- Gentle movement like walking or yoga to stimulate serotonin production.
- Gratitude practices like journaling and reflecting on good moments strengthens serotonin pathways.
- Healthy diet full of whole foods and nutrients
🌿 Spending time in nature is a double boost, sunlight and physical movement both raise serotonin naturally.
Endorphins – The Natural Pain Relievers
Endorphins are your body’s natural opiates. They’re the chemicals that relieve pain, reduce stress, and trigger feelings of euphoria. They’re released when you exercise, laugh, cry, or even eat spicy food. Endorphins help your body recover from both physical and emotional strain, which is why they’re essential for resilience.
Low endorphin levels can leave you feeling heavy, sluggish, or emotionally drained. Boosting them doesn’t require running a marathon, just doing something that moves energy through your body.
Fill your cup with:
- Aerobic exercise (even a brisk 10-minute walk works)
- Laughter (watch a comedy, or spend time with someone who makes you laugh)
- Music, dancing, or cold exposure - all proven to trigger endorphin release.
🔥 That post-exercise glow or deep belly laugh? That’s endorphins flooding your system.
Oxytocin - The Connection and Love Hormone
Oxytocin is often called the “love hormone,” but it’s really about trust and connection. It’s released during physical touch, emotional bonding, and acts of kindness. It lowers cortisol (your stress hormone) and helps your body feel safe - making it crucial for emotional regulation and relationships.
In our online lives, oxytocin is often the one we neglect most. Real connection gets replaced with digital contact, and our brains don’t get the same reward.
Fill your cup with:
- Physical touch (hugs, holding hands, cuddling pets)
- Genuine connection (meaningful conversations, time with loved ones)
- Acts of kindness (giving or helping others raises oxytocin for both people)
❤️ Connection impacts our biochemistry. Every hug, eye contact, and “thank you” counts.
How Your Feel-Good Formula Changes Over Time
Your hormone balance and what fills your cup naturally shifts as life changes. In your twenties, you might chase dopamine through achievements and novelty. Later, serotonin and oxytocin take centre stage, when you’re craving calm, connection, and routine.
For new parents, for example, sleep deprivation can lower dopamine and serotonin, while oxytocin becomes the dominant source of joy through bonding. Recognising this shift can help you stop chasing what used to fill your cup and start nurturing what works now.
Ask yourself: Which kind of feel-good do I need most right now - achievement, calm, energy, or connection? Then choose actions that feed that specific system.
Your Cup-Refill Plan
How you’re feeling | Likely hormone low | Fill your cup with |
Unmotivated or distracted | Dopamine | Small wins, new experiences, creative flow |
Flat or anxious | Serotonin | Sunlight, movement, gratitude |
Stressed or tense | Endorphins | Exercise, laughter, music, movement |
Lonely or disconnected | Oxytocin | Hugs, real conversation, acts of kindness |
Balance comes when you give each one a little attention and learn how to keep them full over time.
This week: pick one hormone to focus on. Maybe it’s dopamine, so you plan a creative task. Maybe it’s oxytocin, so you meet a friend for a real chat instead of a text. Notice how your energy shifts when you start filling your cup from the inside out.
The Unplugged Effect
When you unplug for a few days, something magical happens: your dopamine system resets. Without the constant buzz of notifications, your brain stops chasing micro-rewards and starts noticing the slower, deeper ones like the warmth of sunlight, the stillness of nature, the joy of connection.
That’s when serotonin and oxytocin naturally rise, creating calm and contentment that last longer than any scroll-induced dopamine hit.
