Dopamine: The Real Story
WHY THIS ISSUE MATTERS
Happy New Year to you and your family! As we step into January, this issue of Thrive dives into the real stories behind energy and motivation. While the world shouts “ new year, new me ” and promises radical change, it’s easy to feel overwhelmed or discouraged if you ’ re not instantly recharged for the year ahead
If you or your teens are feeling more exhausted than energised after the break, you ’ re not alone Many pupils return to school carrying festive fatigue: tired from the celebrations and the busy holiday rush Add in the winter darkness and the unique body clocks of teenagers, and it’s no wonder motivation can run low But the good news? There are ways to boost energy and optimism, even in the heart of winter.
Inside, we’ll explore the surprising science of dopamine, and how this brain chemical can be your secret ally in motivating teens. Plus, you’ll discover tiny, practical ways to boost motivation on tough days and learn how our internal clocks shape energy during these winter months.
In our latest episode of the Thrive podcast, we dive into some fascinating science-backed strategies to help boost energy and motivation in teens! With the dark and dreary winter days upon us, many young people are feeling the struggle. But fear not! Tune in to explore “7 Science-Backed Ways to Boost Teen Energy This Winter,” and discover some helpful tips for yourself as well. Don't miss out on this energizing discussion. Check it out on the Thrive Podcast here!
ON OUR RADAR
January Boosts “Future Thinking”. At the start of the year, people naturally shift into more prospective thinking. We imagine the future more vividly which increases motivation and planning ability.
THRIVE PODCAST
This month, we ’ re focusing on energy and motivation, especially how to help your young people feel more energised and engaged. Join me as I share 7 practical strategies to boost energy and motivation in young people! Listen Here!
January is a month with high vitamin D deficiency due to minimal daylight exposure This can lead to low energy, concentration, and mood. Even small amounts of daylight and supplementation can help.
BOOK OF THE MONTH
The Science of Stuck: Breaking Through Inertia to Find Your Path Forward
by Britt Frank
A clear, practical guide to why motivation dips, why we freeze in certain seasons and the small shifts that help families get moving again. Smart, modern, and hugely readable Find it here
January 15th is often called Blue Monday, known as the "saddest day of the year." However, research shows this idea is more of a cultural myth than a fact. Still, it is a good reminder to check in on our loved ones. We can also make January better by planning fun activities that go beyond the holiday season. Movement improves focus faster than caffeine A new metareview (2022-2023) shows that even light movement (5-8 minutes) can enhance attention and executive function in young people more quickly than caffeine. Just another amazing benefit of movement!
DOPAMINE: THE REAL STORY
January always feels a bit odd We come out of our festive hibernation, fuelled by biscuits, chocolate buttons, mince pies, and fairy lights. It’s easy to lose track of the days in that holiday blur Then, all at once, we ’ re thrown back into our normal routines and everything picks up again For some, that’s a relief, but for others, it can feel like a rude awakening, especially when motivation is slow to catch up.
We often think willpower is the answer, but another force is at play: dopamine Despite all the media buzz, dopamine remains one of the most misunderstood brain chemicals.
People often call dopamine the “pleasure hormone,” as if it only shows up when something feels good But really, dopamine is all about anticipation It’s what makes you want to do things It sparks creativity, curiosity, effort, and that sense of momentum That little buzz you get when you think something exciting might happen soon? That’s dopamine at work So, it’s less about enjoying the moment and more about looking forward to what’s next
During the holidays, life is packed with built-in dopamine boosts: treats, gifts, surprises, glitter, and fun Then January arrives suddenly everything feels a bit dull, routine-heavy, and not nearly as sparkly No wonder motivation dips, and even the simplest tasks can feel like a huge effort.
for teenagers, this effect is even stronger Their brains are extra sensitive to both rewards and boredom, which is why they can swing from super motivated to completely checked out in no time. Their brains are wired to seek out new things, so when January slows down, it takes a bit of adjusting
So what really boosts dopamine? Not just treats or big rewards, those are short-lived. Our brains love small surprises, tiny wins, and a bit of novelty That’s why even little changes to your routine can lift motivation
Progress is another quiet way to build dopamine. Even tiny steps like ticking off one task or just starting something for a couple of minutes can give your brain a little spark to keep going This is why teens need to see small wins, not huge changes Just a bit of proof that they made some progress today.
So, the message for January isn’t to push harder, but to feed your brain’s need to seek Add novelty, celebrate progress, break tasks into small pieces, and throw in a few surprises. Motivation isn’t about character; it’s a rhythm that comes and goes Most of us are just finding our balance again.
MICRO WINS: 10 TINY ACTIONS THAT SUPERCHARGE MOTIVATION
THE “NOVELTY SPARK"
Do one thing differently sit in a new chair, change the playlist, or write with a different pen Novelty activates the brain’s SEEKING system and gives an instant alertness boost
THE “FUTURE SELF WAVE”
Ask yourself: “What’s one thing my future self will thank me for?” Then spend just 30 seconds doing it This shifts motivation from pressure to purpose
THE “ONE-SCREEN SHUFFLE”
Change just the background on your device: try a winter scene, vibrant gradient, or nature photo. Even small visual changes can refresh your focus and break avoidance loops.
THE
“TWO-MICRO-
TASKS STACK”
Pick two tasks under 30 seconds and do them backto-back Stacked micro wins create a momentum surge
THE “RESET THE SENSES” TRICK
Engage a new sense: peppermint gum, cold water, or herbal tea Fresh sensory input can spark motivation.
THE FIVE WORD START
Write just five words of a task, not a full sentence or paragraph. Our brains dislike unfinished patterns and feel compelled to complete them (the Zeigarnik effect)
THE “10% VERSION”
Start a task at just 10% effort: skim instead of read, outline instead of write, or solve one example instead of all of them Making it easy to begin dramatically boosts follow-through
THE “RE-ENTRY RITUAL”
Pick a small ritual to signal “I’m starting”, like switching on a lamp or sharpening a pencil. Simple cues help the brain shift into action
INSIDE YOUR TEENS BODY CLOCK
Mornings in many families are a study in contrasts. One child is bright and chatty; another shuffles in, barely awake Despite identical bedtimes, their energy tells a different story, one written by biology Everyone has a chronotype, an inner clock that sets when we feel most alert. Most people aren’t true 'early birds' or 'night owls,' but teens often have a delayed rhythm, so their brains aren’t ready for peak performance early in the morning. During adolescence, the body clock shifts later by a couple of hours, so teens may seem half-asleep early, but pick up by mid-morning
Parents still have to navigate the realities of fixed schedules. School bells ring at the same hour, alarms sound whether we are ready or not, and daily life rarely bends for biology. The encouraging news is that there are simple, practical ways to support a delayed chronotype while keeping routines intact Consider prepping breakfast the night before, perhaps setting out cereal and milk or making smoothie ingredients ready to blend Gradual alarms that simulate the rising sun can help teens wake up more naturally Encourage your teen to lay out school clothes and pack their bag the night before, reducing morning decision fatigue Offering gentle reminders, rather than commands, lends support without pressure
Treat mornings as a gentle warm-up Ease into the day with soft lights, easy tasks, and hold off on big conversations until everyone ’ s awake Light helps: open curtains early or use a daylight lamp to nudge the body clock forward Work with a teen’s natural rhythm, save demanding tasks for when their energy is highest, and use quiet mornings for gentle activities. Small adjustments can help manage stress and expectations Letting go of the idea that morning sluggishness equals laziness can transform the mood at home Open conversations about chronotypes foster understanding and empower teens to navigate their own rhythms
January is a good time to tune into these rhythms As routines return, remembering that kids’ internal clocks are still adjusting can ease pressure while keeping expectations steady. Chronotypes aren’t excuses; they’re windows into how we function best. As teens mature, their patterns shift, so challenges now may ease with time
REPLENSHING AND WARMING
Lemon Chicken Orzo
SERVES 4
COOK & PREP TIME: 30 MINUTES
Ingredients
1 tbsp olive oil
30g butter
½ medium onion, finely chopped
3 garlic cloves, minced
¼ tsp Italian seasoning
200g orzo pasta (uncooked)
480ml chicken stock
2 tbsp lemon juice
240ml double cream
250–300g cooked shredded chicken
50g freshly grated Parmesan cheese
60g fresh baby spinach (packed)
Salt and black pepper, to taste
Method
Add the oil, butter, and onion to a pot over medium-high heat. Sauté the onion for 3-4 minutes
Add the garlic, Italian seasoning, and orzo. Cook for 2-3 minutes, stirring often (this infuses the orzo with more flavor and toasts it a little)
Stir in the chicken broth, lemon juice, and cream. Once it starts to bubble, continue cooking for 10 minutes, uncovered, stirring fairly often You will probably need to turn the heat down a bit (to medium or even medium-low). It should gently bubble vs. furiously boil, and you don't want the liquid to reduce too much before the pasta has cooked. See notes below and blog post for troubleshooting tips
Stir in the chicken
Take the pot off the heat, stir in the parmesan and spinach, and cover the pot for 3-5 minutes or until it has thickened up to your liking. Season with salt & pepper as needed and serve immediately.
B O O S T I N G E N E R G Y & M O T I V A T I O N
Q&A WITH MR. HOLLAND
D I R E C T O R O F S P O R T
Why does physical activity make such a difference to pupils' motivation and energy levels?
From a sporting perspective, movement is one of the most effective performance enhancers we have. When pupils are active, we know they get that hormone/endorphin release that sharpens their focus and increases oxygen flow, all linking to increased energy and motivation. Sport also gives pupils a clear cognitive/mental reset: it breaks up the school day, reduces stress and allows them to return to the classroom without any 'brain fog', giving them real clarity for those afternoon lessons!
What changes do you notice in pupils' wellbeing when they're more active?
The impact is immediate. Pupils who take part in regular sport tend to show greater confidence, stronger resilience and a more positive mindset towards all areas of life. They handle setbacks more effectively because they experience them more regularly in training and competition Sport is also a fantastic social tool that allows that opportunity for pupils to develop stronger friendships through team environments and shared goals Even modest increases in activity result in pupils being more settled, more upbeat and better equipped to deal with the demands of school life
How can parents help their child enjoy physical activity and build simple daily habits that boost energy, without adding pressure?
Encourage participation without focusing on results, and let pupils explore a variety of activities to find what they genuinely enjoy; that’s where long-term motivation grows. Praise effort and attitude instead of scores or outcomes to help them develop a healthy relationship with physical activity
At home, introduce small, fun habits that fit easily into the day: a short walk, a kickabout, a quick stretch, or simply getting outside for fresh air These little bursts lift mood and energy while helping pupils transition positively into homework, family time, or sport later on For example, I make time every day to train at the gym, putting my phone aside and focusing on the workout. That routine gives me mental clarity and sets me up for a demanding day, and pupils can experience the same benefits from simple, consistent habits
7 WAYS TO BOOST YOUNG PEOPLE’S ENERGY AND MOTIVATION
This month on the Thrive podcast, we ’ re tackling energy and motivation just what we all need during a tough January! If you ’ re feeling the post-holiday slump, you ’ re not alone In this episode, I’ll share creative, research-backed ways to help young people feel more energised and motivated Plus, discover a surprising “secret ingredient” hiding in most pantries that can boost energy and banish brain fog. Tune in for practical tips and a bit of fun
Check out this month’s podcast here!
GROWING TOGETHER
YOUR MONTHLY PARENT/TEEN ACTIVITY
Short prompts to help your family enter the year ahead with clarity and calm.
ARRIVING IN JANUARY
ONE WORD FOR HOW I FEEL STARTING THIS YEAR:
ONE THING I WANT MORE OF IN 2026:
ONE THING I WANT LESS OF THIS YEAR:
OUR JANUARY GOALS
MY TINY GOAL FOR THE MONTH:
OUR FAMILY’S TINY GOAL:
Think small: a 5-minute habit, one micro-win, one small routine shift.
TRYING NEW THINGS TOGETHER
THIS MONTH, WE’LL TRY ONE SMALL NEW THING:
ONE THING WE’LL CELEBRATE AT THE END OF JANUARY:
ROOTED IN RESEARCH
FIND ALL THE WORKS CITED IN THIS ISSUE BELOW
Some content was developed in collaboration with AI tools, reviewed by the author