Dopamine Combos to Beat the Winter Blues Once and for All

Beat the winter blues with science-backed dopamine combos. A Montefiore psychologist explains simple habits to boost mood, motivation, and mental wellness.

By Belinda E. Hernandez, Ph.D., Culturally Optimizing DBT for Adolescents (CODA), Montefiore Medical Center 

Health Advice Hub 

January 9, 2026

HEALTH - As the cold weather peaks, it can be harder to find joy and stay motivated. Scrolling on your phone can feel good in the moment for teens and adults, as it takes our minds off the world around us. Relying on these quick fixes sometimes means we miss doing activities that boost our mood and bring lasting joy. Consider creating your own dopamine menu with your teen. 

Dopamine is a brain chemical that helps us feel motivated and focused. These ‘menus’ are a list of small, rewarding activities that lift your spirits and keep you motivated.

Where do I start? 

Start by focusing on activities that meet at least one of these categories: feel rewarding; engage your senses; and support taking care of your body.

Rewarding Ideas:

• Self-expression – Try experimenting with different clothing styles (mixing colors, textures, and layers) or makeup (practicing blending, symmetry, and color theory). Creative outlets like drawing, painting, making music, and writing can give us a boost. 

• Help others – Helping someone else can help us feel better too. We can offer to clean our home or do something kind for a stranger (like holding the door open). Even small actions can make a difference.

• Get sunlight – Sunlight boosts serotonin, the “happy hormone,” improving mood. Try walking outside for 10 minutes, check out a new park or sit by a window. 

Engaging the Senses

• Smell – Light an herbal-scented candle, use your favorite fragrance, apply essential oils to a blanket or pillow, or enjoy the scent of nearby flowers 

• Visual – Observe nature (trees, clouds, animals, sunset, moon); pay close attention to street art and murals or patterns in sidewalks or tiles; appreciate the architecture or the art of comic books

• Touch – Feel the snow, pet an animal, take a warm bath/shower, or wrap yourself in a blanket

• Hearing – Listen to your favorite song or podcast, nature sounds or take a moment to notice all the sounds in your vibrant Bronx community!

Taking care of your body 

• Move your body – Physical movement increases blood flow to our brains, which can lift our mood. 

• Personal Hygiene – When we’re stressed, personal care like showering or brushing teeth can be neglected, which can affect our mood. Hygiene is a way to show your body love and remind yourself that you matter. If you’re struggling with this, pick one thing to practice every day, and pair it with something that you enjoy (like brushing teeth while watching a short reel or doing skincare routine while listening to music). 

• Eat Nourishing Foods – Comfort foods like French fries can be enjoyable once in a while but, balanced meals help keep you energized and feeling good. Think about where you can add fruit or vegetables to snacks you enjoy (like adding strawberries to your ice cream or jicama with your hot Cheetos).

For teens who are struggling and need more support, please call 718-696-3011 to find out how to get connected to our services or visit our website. Montefiore Einstein Center for Children’s Mental Health now offers inpatient treatment to kids ages 5-17, read more here.