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Quote by Johann Hari

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Stolen Focus: Why You Can't Pay Attention— and How to Think Deeply Again

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Johann Hari
Johann Hari

Johann Hari is a British writer known for his critical analysis of global news and media influence. His work often focuses on social justice, mental health, and global political issues. more

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“You can change dopamine and the dorsal striatum with exercise. You can boost serotonin with a massage. You can make decisions and set goals to activate the ventromedial prefrontal cortex. You can reduce amygdala activity with a hug and increase anterior cingulate activity with gratitude. You can enhance prefrontal norepinephrine with sleep.”

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“Go out in the sunlight. Bright sunlight helps boost the production of serotonin. It also improves the release of melatonin, which helps you get a better night’s sleep. So if you’re stuck inside, make an effort to go outside for at least a few minutes in the middle of the day. Go for a walk, listen to some music, or just soak in the sun.”

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“Massage reduces pain because the oxytocin system activates painkilling endorphins. Massage also improves sleep and reduces fatigue by increasing serotonin and dopamine and decreasing the stress hormone cortisol. So if you’re feeling out of sorts, get a massage. You’ll be actively triggering the neurotransmitter systems that work to make you happier.”

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“I feigned sleep until my mother left for school, but even my eyelids didn't shut out the light. They hung the raw, red screen of their tiny vessels in front of me like a wound. I crawled between the mattress and the padded bedstead and let the mattress fall across me like a tombstone. It felt dark and safe under there, but the mattress was not heavy enough. It needed about a ton more weight to make me sleep.”

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Book:the bell jar
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“I hadn't slept for seven nights. My mother told me I must have slept, it was impossible not to sleep in all that time, but if I slept, it was with my eyes wide open, for I had followed the green, luminous course of the second hand and the minute hand and the hour hand of the bedside clock through their circles and semi-circles, every night for seven nights, without missing a second, or a minute, or an hour.”

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“I was playing a lot of sports, and that actually changes dopamine signaling in the brain, which helps make life more enjoyable. And going to class not only altered the habit circuit in my brain, but it also meant that I had to spend some time out in the sun on my way to and from classes, which boosted my serotonin and regulated electrical activity in my brain during sleep.”

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Book:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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