Media Coverage: Dr Asiya Maula Shares Winter Wellbeing Tips Through Dopamine-Boosting Habits
Dr Asiya Maula, private GP at The Health Suite, has shared expert advice with The Independent on how small, enjoyable daily habits can help support mood, motivation and wellbeing during the darker winter months.
As daylight hours decrease and colder weather encourages people to spend more time indoors, maintaining motivation and making time for exercise, hobbies and social connections can become more challenging.
Dr Maula highlighted the benefits of creating a personalised “dopamine menu” a list of enjoyable activities that can be incorporated into everyday life to provide moments of positivity and help break up periods of low energy.
Small habits that make a difference
Dr Maula explained that the most effective activities do not need to be complicated or time-consuming. Simple pleasures, such as making a favourite drink, listening to music, stretching, stepping outside for fresh air or calling a friend, can offer an accessible way to introduce positive moments into the day.
“The smallest items on your dopamine menu should be things you can do without requiring much effort,”
She explained.
“I would recommend having a mixture of activities rather than relying on one source of pleasure. The idea is to have different options available depending on how much time, energy or motivation you have.”
These small actions can be particularly helpful when motivation is low, as they do not require a complete change in routine or a significant commitment of time.
“These small actions can be particularly useful when motivation is low because you are not asking yourself to completely change your mood or get through a huge task,”
Dr Maula said.
“You are simply giving yourself a small positive interruption.”
Making time for activities that support wellbeing
Dr Maula also encouraged people to include activities that require a little more time and effort, such as going for a walk, exercising, cooking from scratch, reading, pursuing a hobby or meeting a friend.
“These can all provide a sense of reward alongside achievement, connection or enjoyment,”
She said.
Building these activities into a weekly routine can help people maintain a sense of structure and make time for things they genuinely enjoy, even when the weather and shorter days make it tempting to stay indoors.
The key is to choose activities that feel rewarding and realistic rather than creating an overwhelming list of tasks.
Keeping wellbeing personal and achievable
Dr Maula emphasised that a dopamine menu should be a source of enjoyment, not another set of expectations to meet.
“Don’t create another list of things you feel you need to accomplish,
It should make enjoyable choices easier when you’re tired, bored, or lacking motivation. Keep it realistic and include things that you genuinely enjoy.”
Her advice highlights how small, sustainable habits can help people prioritise enjoyment, movement and social connection during winter without making wellbeing feel like another responsibility.
While these strategies may help support everyday wellbeing, anyone experiencing persistent low mood, a prolonged loss of interest in activities or difficulties managing daily life should seek advice from a healthcare professional.
Click here to read the complete article “The go-to dopamine-boosting habits doctors say will keep you happy this winter” in Independent.