Building Brighter Brains: Why Healthy Activities Matter for Dopamine and Mental Health
By the NotEvenOnce Projects Team
We’ve all seen it—kids lighting up with excitement after a big win in sport, a belly-laugh with friends or finally cracking a difficult puzzle. That joyful buzz they feel? That’s dopamine doing its job.
Dopamine is one of the brain’s “feel-good” chemicals—a neurotransmitter that plays a key role in motivation, pleasure, learning and mood. It’s part of the brain’s natural reward system and helps young people feel good about healthy progress, connection and achievement.
But in today’s world, the line between healthy dopamine boosts and harmful shortcuts can get blurry.
The Fast-Track Temptation: Substances, Screens and Vapes
Screens, Vapes, nicotine and other substances artificially trigger the release of dopamine. At first glance, they may feel like a quick fix for boredom, stress or sadness. But over time, they can hijack the brain’s natural reward system. The more someone relies on these shortcuts, the less effective healthy activities become at generating the same sense of satisfaction.
This can leave teens feeling flat, unmotivated or even anxious and depressed when not using—and lead to a dangerous cycle of dependence.
Healthy Dopamine: The Long-Term Brain Boost
The good news is that the brain is beautifully wired to experience dopamine naturally. And the best part? These natural boosts come with no crash, no risk and long-term benefits for resilience and mental health.
Here are just a few powerful (and science-backed!) ways your teen can experience those feel-good chemicals safely:
Physical Activity: Movement boosts dopamine, serotonin and endorphins—especially rhythmic or high-energy activity like running, swimming or dancing.
Creative Expression: Painting, music, writing and other arts stimulate the brain and offer a healthy outlet for emotions.
Achievement & Goals: Completing a task, mastering a new skill or even ticking off a to-do list naturally boosts motivation and self-esteem.
Social Connection: Positive, in-person interactions with family and friends are crucial to healthy brain chemistry—especially during adolescence.
Time in Nature: Being outdoors has been shown to reduce stress and increase dopamine and serotonin levels.
Learning & Curiosity: When we learn something new or solve a problem, the brain releases dopamine to reinforce that positive feeling.
These habits don’t just feel good—they are good. They strengthen brain pathways related to focus, mood regulation and resilience, helping teens face life’s challenges with greater emotional strength.
Supporting Your Teen’s Mental Wellbeing
Parents play a powerful role in helping young people choose healthy, life-giving activities over harmful ones. Here are a few ways to support your teen’s wellbeing:
Encourage them to find a hobby or sport they genuinely enjoy.
Model healthy screen time and regular physical activity.
Celebrate small wins—acknowledge progress, effort and curiosity.
Make space for connection—shared meals, walks, chats in the car.
Keep conversations open around stress, emotions, and choices.
Remember: resilience isn’t built overnight. It grows slowly through consistent connection, meaningful activity and the belief that hard things can be faced and overcome.
Let’s Build a Better Reward System Together
When teens understand how their brains work—and how to care for them—they’re more empowered to make decisions that protect their future. At NotEvenOnce Projects, we’re passionate about equipping young people with the knowledge and skills they need to thrive, not just survive.
Let’s help them trade the short-term highs for long-term strength, joy and mental wellbeing.
Explore more:
Check out our latest blogs and resources on vaping, teen brain development and conversations to have with your teen about substance use at www.notevenonce.org.au/resources