Lesson 1
Dopamine
In this lesson, we’ll explore the power of dopamine, the “motivation molecule,” and how it drives focus and reward. Through energizing breathwork, we’ll stimulate mental clarity and boost dopamine levels. You’ll set simple, achievable goals to spark a sense of accomplishment and engage in a guided visualization to inspire excitement and momentum for the journey ahead.
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Lesson 2
Oxytocin
In this lesson, we’ll dive into oxytocin, often called the “love hormone,” which fosters connection, trust, and emotional warmth. Through a heart-centered visualization, we’ll cultivate feelings of compassion and gratitude, enhancing your sense of connection to yourself and others. Paired with soothing breathwork, this practice will help you nurture meaningful bonds and create space for deeper emotional well-being.
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Lesson 3
Serotonin
In this lesson, we’ll focus on serotonin, the “feel-good” chemical that plays a key role in mood, happiness, and overall well-being. Through a mindful eating exercise, you’ll learn how to savor your food with intention, fostering gratitude and presence while supporting your body’s natural serotonin production. This practice will help you cultivate a deeper connection to nourishment and the joy of simple, mindful moments.
Here is the food list:
Bananas
Rich in tryptophan, a precursor to serotonin.
Nuts and Seeds
Almonds, walnuts, pumpkin seeds, sunflower seeds are high in tryptophan & other nutrients that support serotonin production.
Dark Chocolate
Contains tryptophan and can help boost serotonin levels while satisfying your sweet cravings.
Leafy Greens
Spinach, kale, & other leafy greens are rich in magnesium, which supports serotonin production.
Whole Grains
Brown rice, quinoa, & oats contain tryptophan and complex carbohydrates, which can help regulate serotonin levels.
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Lesson 4
Endorphins
In today’s lesson, we focus on boosting our mood and energy through the power of endorphins. We will building a game plan to go on a walk to activate these natural mood enhancers. This practice encourages us to connect with our bodies and the present moment, fostering a sense of calm, joy, and balance. By the end of the session, you’ll feel more grounded, refreshed, and energized.
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Lesson 5
Dopamine
Today’s lesson is about celebrating our wins and harnessing the power of positive affirmations to boost our dopamine levels. We’ll reflect on achievements, both big and small, and practice affirmations that cultivate a sense of accomplishment, joy, and motivation. This lesson is designed to help you recognize and celebrate your progress, boosting your confidence and sense of self-worth as you continue on your journey.
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Lesson 6
Serotonin
In today’s lesson, we focus on boosting serotonin through the power of affirmations. By using positive, uplifting statements, we activate our body’s natural feel-good chemicals, helping to create a sense of calm, happiness, and balance. This practice encourages self-love and gratitude, supporting mental well-being and emotional resilience as we align with a positive mindset.
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Lesson 7
Endorphins
Today’s practice focuses on boosting endorphins, your body’s natural painkillers and mood elevators, through intentional breathwork. With just a few minutes of rhythmic breathing, you can release built-up tension, uplift your mood, and create a natural sense of vitality from within. This simple tool helps you reset your energy and reconnect with your inner strength.
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Lesson 8
Dopamine
Today’s practice is all about tapping into dopamine, your brain’s motivation and reward chemical. You’ll use a combination of visualisation, self-affirmation, and recognising small wins to activate a sense of progress and momentum. This simple, uplifting ritual helps rewire your brain to celebrate effort, stay focused on what matters, and feel good while moving forward, one small step at a time.
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Lesson 9
Oxytocin
Today’s lesson centers on nurturing our sense of connection and trust through a meditation designed to activate oxytocin, the "love hormone." This practice encourages feelings of compassion, empathy, and bonding, helping to strengthen our relationship with ourselves and others. As we engage in this meditation, we’ll open our hearts and create a deep sense of warmth and connection, fostering emotional well-being and positive relationships.
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Lesson 10
Serotonin
In today’s lesson, we tap into the power of journaling to boost serotonin and promote emotional well-being. Through writing, we’ll explore our thoughts, feelings, and experiences, helping to release any negativity and cultivate a sense of gratitude and joy. This reflective practice allows us to focus on the positive aspects of our lives, fostering a deeper sense of contentment and balance.
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Lesson 11
Endorphins
Today’s practice is all about boosting your endorphins—the body’s natural feel-good chemicals—through playful movement, laughter breath, and joyful reflection. These simple techniques help relieve stress, lift your mood, and energize your whole system. Even a few minutes of light-hearted movement and intentional joy can create a powerful shift in how you feel.
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Lesson 12
Bonus Dopamine session
Today’s lesson uses the calming practice of Yoga Nidra to enhance dopamine production and create a deep sense of relaxation and contentment. As we move into this guided meditation, we’ll work on setting positive intentions and cultivating inner joy. This restorative practice helps to reset the mind and body, creating space for self-compassion, motivation, and the celebration of small wins.
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Lesson 13
Dopamine
Dopamine is your brain’s motivation and reward chemical. It lights up when you anticipate a reward, tick off a goal, or get positive feedback. But here’s something powerful: dopamine doesn’t just respond to big wins, it also responds to how you speak to yourself along the way. Todays session is a self compassion meditation.
When you offer yourself self-compassion, you create a safe internal environment that rewards effort and process over perfection. That creates a more sustainable dopamine loop, one that supports growth without burnout.
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Lesson 14
Oxytocin
In today’s lesson, we focus on activating oxytocin through sensory exploration. We’ll begin by observing things around us that bring us joy or beauty, grounding ourselves in the present moment. We’ll then deepen our experience by engaging the senses of hearing and touch, connecting with sounds and textures that promote feelings of warmth, comfort, and connection. This practice fosters a deep sense of love and appreciation, both for ourselves and the world around us.
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Lesson 15
Endorphins
This lesson focuses on naturally boosting endorphins through simple movement, smiling, and practicing gratitude. By combining gentle physical activity with a positive mindset, you’ll activate your body’s natural feel-good chemicals to uplift your mood and increase your sense of wellbeing, no special equipment needed, just a few minutes of intentional joy.
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Lesson 16
Dopamine
Today’s lesson focuses on enhancing dopamine levels through an afternoon Yoga Nidra practice. This deeply restorative meditation invites us to relax and reset while setting positive intentions for the rest of the day. By cultivating a sense of accomplishment and inner joy, we promote motivation and emotional balance, helping to recharge both body and mind.
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Lesson 17
Oxytocin
In today’s lesson, we focus on cultivating self-love and connection through the practice of complimenting ourselves. By acknowledging our strengths and expressing kindness toward ourselves, we activate oxytocin, fostering feelings of warmth, trust, and self-compassion. This practice encourages us to embrace our worth and celebrate who we are, enhancing our emotional well-being and strengthening our relationship with ourselves.
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Lesson 18
Serotonin
Today’s lesson is all about boosting serotonin through mindful meditation. In this practice, we’ll focus on being fully present, observing our thoughts and feelings without judgment, and cultivating a sense of peace and contentment. This helps activate the brain’s natural feel-good chemicals, promoting emotional balance, relaxation, and a positive outlook on life.
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Lesson 19
Endorphins
In today’s lesson, we focus on boosting endorphins through breathwork. This practice encourages deep, rhythmic breathing to activate the body’s natural feel-good chemicals, enhancing our mood and energy levels. As we engage in breathwork, we’ll release tension, increase vitality, and promote a sense of joy and well-being, helping to create a more energized and balanced state of mind.
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Lesson 20
Celebrate Your Happy Hormones-A Joy Practice
This final practice brings together all four happy hormones: dopamine, oxytocin, endorphins, and serotonin, in one joyful session. Through visualization, gentle movement, laughter, and gratitude, you’ll reconnect with everything you’ve learned over the past 21 days. This is your time to celebrate how far you’ve come, anchor the shifts you’ve made, and leave with a simple, repeatable joy ritual you can return to anytime.
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