Dopamine releasing activity other than PMO

Sure.

- Listening to music
- Meditation
- Physical Exercise
- Eating Healthy

All of them have to be constant if you want to experience their benefits of course, totally worth it.

 

Any aerobic exercise will do but running, cycling, swimming are the best. Also basketball, soccer, dancing, tennis if you're in collective sports. Activities that burn lots of calories, gives you the highest dopamine and seratonin levels basically. Also consuming 1000 - 2000 mg of EPA daily found in fish oil (15-30 ml one to two large spoons) will support your happy hormones levels plus daily dose of sun. Coffee and chocolate will also rise your dopamine levels.

 

This is a good question because it is mostly generalized in "do this and that kind of style". Let me provide some additional feedback what also helps:

I really enjoy running and last year I ran semi-marathon with total time hour and 45 minutes (that is 5 minutes per kilometer). Since last several months were really busy for me I did not have a lot of time for working out and I have started only recently to get back in shape. My pace on 10k runs was 6 minutes per kilometer and this my friend, is a huge difference compared to one year ago. Couple days ago my time on 10k was about 5:43 per km. I noticed that after the run I had extra satisfaction from this result as I finally began to get back in shape. I am confident my body released more dopamine from this particular satisfaction, on top of the whole workout.

So what is the moral of the story? Making workout goals and reaching them, setting new personal best records will in fact provide some additional feel good.

Another idea for a sports-related dopamine boosting activity is to get involved in some kind of team sport (or activity) but with the following condition: teams must be balanced, so that no team has particular advantage. That way, each team has to work very hard to win. When you win after hard work, you feel much better than wining easily (what is the point of i.e. playing basketball against a 4-year old girl?).

Finally, find what works for you. If you are not an athletic guy, maybe you enjoy playing a guitar, or reading scientific books. The point is, do things that your really enjoy.

 

What worked for me in "hard mode" was running (mon, wed, fri), cycling (tue, thu, sat) and weightlifting 3 times a week. I relapsed 14 days after I stopped exercising, being 180 days into "hard mode" so it worked for me until I got lazy thinking I'll be OK without it. When I was on this exercise routine, I had zero cravings for PMO, so my dopamine levels must have been elevated by exercise.

If you're beginner I'd recommend Couch to 10K Running Trainer app. It's free and quite decent. For cycling you can follow https://www.realbuzz.com/challenges/30-mile-cycle/ training plan, it's for total couch potatoes. If you're fit, you can choose some more challenging plan. They have plenty and it's totally free.

In just 14 weeks you'll be able to run 10 K, cycle 50 km plus be 98 days free of porn, meeting your three months reboot target, if you follow these plans. Maybe you'll even start dreaming about becoming triathlete by adding swimming to your exercise routine

 

I think the other guys got em all. Socializing as well gives you healthy dopamine since you are connecting with others