Exercise: Go for a fast run, lift weights, or take a quick dance break. Physical activity releases dopamine right away and lifts your mood. Eat Protein: Eat foods with plenty of amino acids like eggs, chicken, fish, or beans. These give your body the building blocks it needs to make dopamine. Get Sunlight: Spend 10 to 15 minutes outside in natural daylight. Sunlight increases dopamine receptors in your brain.