Chocolate, dopamine and the 3 pm crash!

It’s mid-afternoon, and you’ve just finished with a client.

The appointment didn’t quite go to plan. You didn’t get the outcome you were hoping for.

You feel your energy crashing.

Your focus is waning, your productivity is slipping, and suddenly, you feel like chocolate is the answer!

It isn’t just about taste — there’s science behind why we crave chocolate during that mid- afternoon slump. But while chocolate gives us a quick dopamine boost, there are better ways to sustain our energy, focus, and wellbeing at work.

The science behind chocolate and dopamine

Dopamine is often called the “feel-good” neurotransmitter, responsible for pleasure, motivation, and reward. When we eat chocolate, our brain releases dopamine, which gives us a temporary mood boost.

Chocolate contains compounds like theobromine and caffeine, which can enhance alertness, as well as phenylethylamine, which promotes feelings of happiness. However, while chocolate offers an immediate boost, it often leads to an energy crash soon after, especially if it’s high in sugar.

Relying on sugar and quick-fix dopamine hits can create unhealthy cycles that impact long-term focus and wellbeing.

So what can we do instead?

Rather than depending on chocolate to push through the afternoon slump, there are healthier, more sustainable strategies to increase dopamine levels and improve concentration.

1. Get moving

Physical activity naturally boosts dopamine and improves cognitive function. A brisk walk, stretching exercises, or even standing up and moving around for a few minutes can increase oxygen flow to the brain and enhance alertness.

2. Listen to music

Music—especially upbeat or instrumental tracks—stimulates dopamine production and can help maintain focus. Consider creating a playlist of energising music to play during your afternoon lull.

3. Engage in meaningful work

Engaging in meaningful work is something every job coach can do. Helping people on their journey to find a job can be extremely rewarding – it can give you a real sense of purpose. But if you’re lacking motivation or can’t see the value in your work, dopamine depletion can happen quickly. Remember to lean into your values and strengths – they are your ‘power-couple’ when it comes to meaning and purpose. Simplify your tasks, set small, achievable goals and celebrate all the wins (big and small) to naturally increase your dopamine levels.

4. Hydrate and breathe

Dehydration can lead to fatigue and reduced mental clarity. Drinking enough water throughout the day helps keep your brain functioning at its best. Additionally, deep breathing exercises or short mindfulness practices can reduce stress and reset focus. My favourite is to practise 2 minutes of box breathing.

5. Snack smarter

Instead of chocolate, opt for snacks that provide steady energy and support brain function. Foods rich in tyrosine, an amino acid that helps produce dopamine, are excellent choices. Examples include nuts, seeds, bananas, yogurt, and dark leafy greens.

6. Get some sunlight

Exposure to natural light helps regulate mood and dopamine production. Stepping outside for a few minutes or working near a window can boost energy and reduce fatigue.

7. Social connection and laughter

Interacting with colleagues in a positive way—whether through a quick chat, a team check-in, or shared laughter—releases dopamine and enhances overall workplace wellbeing.

Shifting workplace culture for better wellbeing

Employers can also play a role in reducing unhealthy coping habits and promoting wellbeing. Encouraging movement breaks, providing healthy snack options, designing workspaces with access to natural light, and fostering a culture of appreciation and engagement can all contribute to healthier, more focused employees.

Inspiring Resilience is a powerful training program to build resilience and boost workplace culture.

Final thoughts...

So what can you do to help your new and emerging leaders?

While chocolate can provide a temporary dopamine boost, relying on it to get through the workday can lead to energy crashes and unhealthy habits. By incorporating movement, healthy eating, music, hydration, and meaningful work into your daily routine, you can maintain focus and motivation in a way that supports long-term wellbeing.

Next time you hit that afternoon slump, consider reaching for a healthier alternative—your brain and body will thank you!

References:

Australian Academy of Science – Can chocolate make you happy?

National Library of Medicines – Cyrcadian Rhythm, Mood, and Temporal Patterns of Eating Chocolate: A Scoping Review of Physiology, Findings, and Future Directions