Motivation at work is essential for staying productive, engaged, and satisfied in your job. In addition to positive management techniques that help you stay focused and motivated on the tasks at hand, a proper, balanced diet can have a significant impact on your work efficiency by improving your concentration, energy levels, and motivation.
The key role of neurotransmitters
Every day, our brains produce small molecules that are chemical messengers used by neurons to communicate with each other and with other cells in the body. This allows the brain and nervous system to function properly.
These molecules are called “neurotransmitters.” Among the many molecules produced by the brain are norepinephrine and dopamine. [1]
To put it simply, imagine that your brain is like a large concert hall where complex symphonies are being played. Neurotransmitters are the musicians in this orchestra. Each of them plays a specific instrument, and together they create a harmonious melody.
- Dopamine is like the conductor. It sets the tempo and motivates the musicians to play with passion. When the melody is catchy and stimulating, everyone feels motivated and energetic.
- Norepinephrine is the dynamic percussionist, adding drum beats and cymbals to intensify critical moments and keep the audience's attention.
Noradrenaline and dopamine are often studied together because they have complementary effects in regulating mood, motivation, and stress responses.
Dopamine: your fuel
Dopamine is involved in important cognitive functions such as attention, memory, concentration, and motivation. The latter allows you to complete a long-term task, and the closer you get to your goal, the higher your dopamine levels rise. A bit like a car programmed to reach its destination, the longer the distance, the more fuel it needs. Dopamine plays a similar role as “fuel” to reach the goal. A series of recent experiments conducted by American biologists on rats suggest that if we manage to stay motivated even when the goal has not yet been achieved, it is because dopamine is not only released when the result is achieved, but also throughout the entire period during which we are making efforts to achieve our goal. [2]
When we have a pleasant and positive experience, the brain releases dopamine, creating a feeling of satisfaction, which is why it is also known as the “pleasure molecule.” This reinforces behaviors that drive us to seek positive experiences, and it is this phenomenon that explains its central role in phenomena related to motivation. [3]
Dopamine is a precursor of norepinephrine, which plays a key role in regulating attention and concentration. Optimal levels of norepinephrine are necessary to maintain sustained concentration and increased alertness. [6]
Optimizing neurotransmitter levels
It is possible to increase your levels of dopamine and noradrenaline naturally by adopting certain lifestyle habits and eating foods rich in the amino acids tyrosine and phenylalanine, which are precursors of these neurotransmitters.
To ensure a good intake of these two amino acids, you should focus on protein-rich foods. Turkey, for example, is one such food: one serving (200 grams) provides more than 3 g of tyrosine and phenylalanine. However, other meats such as duck, chicken, and pork also contain good amounts of these amino acids. Other rich sources include eggs, oatmeal, and cottage cheese. [5]
Breakfast and lunch are good times to eat these types of foods, so it is advisable to increase your protein intake at the start of the day. For example, you could eat 1 to 2 eggs for breakfast and a serving of poultry (100 to 150 g) for lunch.
In addition to a healthy diet, regular physical activity and good quality sleep are important factors that have a positive impact on the regulation of these neurotransmitters.
In summary, maintaining a healthy balance of dopamine and norepinephrine levels can have a positive impact on your motivation, concentration, and ability to achieve your personal goals. To do this:
- - Eat foods rich in tyrosine and phenylalanine
- - Include protein in your breakfast and lunch
- - Get regular exercise
- - Pay attention to your sleep
Sources :
[1] INSERM:”Pour le plaisir : C’est quoi la dopamine ?”. Publié le 16/03/2023. Disponible sur
https://www.inserm.fr/c-est-quoi/pour-le-plaisir-cest-quoi-la-dopamine/
[2] Howe, Mark W., et al. “Prolonged Dopamine Signalling in Striatum Signals Proximity and Value of Distant Rewards.” Nature, vol. 500, no. 7464, Aug. 2013, pp. 575–79, https://doi.org/10.1038/nature12475.
[3] Institut du cerveau: “Qu’est ce que la dopamine”.Disponible sur
https://institutducerveau-icm.org/fr/la-dopamine/
[4] LaNutrition: “Tyrosine”. Mis à jour le 17/02/2017. Disponible sur
[5] LaNutrition: “Le régime qui augmente la vigilance et l’attention”. Mis à jour le 4/05/2023. Disponible sur
[6] LaNutrition: “A quoi sert la noradrénaline”. Mis à jour le 2/04/2024. Disponible sur
https://www.lanutrition.fr/outils/vos-questions-nos-reponses/a-quoi-sert-la-noradrenaline-