How A Doctor Starts The Day To Make Dopamine Last Long Hours

Dr. Zeliha Akpinar shares how she deals with her demanding life as a junior doctor in a rural emergency department, with a focus on starting the day in a way that means she doesn’t run out of steam partway through:

Gently does it

One of her core principles is protecting her brain’s dopamine levels, which are essential for motivation and productivity. Instead of reaching for her phone in the morning, she begins her day with simple tasks like brushing her teeth or making her bed—small actions that give her a dopamine boost without sending her along a “hedonic treadmill” in search of further crumbs of dopamine from social media etc.

She emphasizes the importance of using tools and routines that support mental clarity and focus. Her digital planner, “Xyles”, helps manage multiple responsibilities while keeping her grounded and goal-oriented. Including a photo of her younger self in her planner reminds her to stay connected to her inner child’s dreams—a powerful motivator during her long hospital shifts. For those of us who from the thumbnail might not have assumed she was old enough to be doctor, this might seem silly (like when a child says “when I was young”), but the truth is, we all live relative to our own past, however long or short that distance might be. The take-away for us at any age is: do things as though your younger self is watching!

Dr. Akpinar also talks about the significance of mindfulness in a hyper-connected world. She schedules screen-free meals to slow down and reconnect with the present moment, balancing the chaos of emergency medicine with moments of peace. By using tools like the “Opal” app to limit social media, she protects her focus and emotional well-being.

In short, her advice is clear: take purposeful action, design systems that support your brain, and stay aligned with what truly matters to you!

For more on all of this in her own words, enjoy:

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Take care!