Eat right and exercise
Research shows that the best way to maximize creativity is to maintain high levels of both serotonin and dopamine, which will keep a person calm but energized. But how? The path begins with proper rest. A minimum of 30 minutes — but ideally up to 2 hours — of deep sleep reduces cortisol levels and boosts serotonin.
That means arriving in bed relaxed by taking a hot shower or bath beforehand, avoiding alcohol in the two hours before bedtime, and turning off all lights, including those illuminating electronic devices, which affect the pineal gland and make people think they should be awake and alert. It also means eating lightly in the evening, and not less than three or four hours before retiring. Digesting a big meal can hamper sleep.
Diet matters, too. A high-protein breakfast is easily converted into serotonin and dopamine, while caffeine is a physiological arouser, meaning it will amplify whatever emotions one is already feeling. If a person is motivated, it will help him or her; if stressed, it will agitate — the last thing an innovator needs.
Cardiovascular exercise is also critical. When the heart muscles pump faster, they release a peptide believed to help produce serotonin. That means considering a brisk walk before an afternoon meeting — or better yet, walk and talk. Steve Jobs regularly held “walking” meetings. Mark Zuckerberg does too. The serotonin it produces not only will make a person more creative and productive but also it improves the quality of sleep, creating a positive cycle all around.