Ever feel compelled to look at your phone? The urge to take a break from work or catch a glimpse of inspiration. From scrolling through your notifications to binging social media video clips and more. In today’s society, digital media has ignited a constant craving for instant stimulation. One more dopamine, please. There is no end to feed the need for that instant gratification. From attention and validation seeking to FOMO and infinite distractions. You may even find yourself scrolling through your phone without even knowing why. Or for what.
Not only does the stimulation via our cell phones give us that quick fix. We also get that dopamine hit from sugar, salty savory carbs, drugs, drinking, shopping, sex, and more. Even just having a desire for something you know you will enjoy is enough for the brain to release dopamine. The desire to seek pleasure and act on it is fueled by dopamine. In this pursuit of pleasure, we act toward specific outcomes, rewards, or experiences. This anticipation drives us to act. Cue dopamine overload, the gradual development of dopamine receptor insensitivity, and dopamine downregulation.
What Does Dopamine Do?
As mentioned above, dopamine makes us want stuff. Before we ordered food or got a date with the click of a button, we put more effort into acquiring life’s pleasures. You’d go to the theater, watch the movie, maybe hang out and move on with your life. Today we can binge-watch Netflix and chill or spend hours surfing the web on our phones to no extent. The difference is today’s pleasures are instantaneous and insatiable. As well as being limitless and untiring.
When the brain is bathing in a pool of relentless pleasure, the comedown from this bliss is stark. Blaring and uncomfortable to say the least. This is the brain’s way of self-regulating, that is bringing itself back to balance. AKA homeostasis. Those who struggle with an insatiable yearning for one more cookie, drink, or scroll know the feeling. If we aren’t too addicted, then this feeling passes sooner than later. In other words, self-control is easier to manage.
Yet the more we give in to that longing for one more hit of dopamine, the more we dysregulate our dopamine functioning. It makes dopamine receptors less responsive to those pleasurable outcomes. Hence, it takes more sugar, drugs, or scrolling to reach even that baseline pleasure. Thus driving a vicious addictive cycle that fosters less overall satisfaction.
So this begs the question. How do you break free from these compulsive behaviors and addictive cycles? Self-regulation and homeostasis are the body’s natural state. It is our attention, intention, and actions that help us to align with this balanced state. Resetting your dopamine and building resiliency are keys to peace of mind. Alongside enjoying life’s pleasures.
You might be wondering then, “Is a dopamine reset necessary for me? Well, anyone who feels trapped in a cycle of excessive stimulation is a good candidate. Especially if you feel compulsive to act in ways that you don’t even enjoy. I mean, where’s the fun in that?
Do you feel addicted to technology and find yourself easily distracted? Do your favorite activities no longer feel so pleasurable? Or do you struggle to find motivation? Maybe you have issues with focusing and concentrating. Even those of you who tend to find yourself seeking external validation. These are all signs that you and your brain can benefit from a dopamine reset.
How to Reset Dopamine Levels
So how do you rebalance your dopamine levels? There are many ways to approach rejuvenating your dopamine. One of the more obvious is, to begin with a digital detox. Try ditching all social media if possible. Use a separate device for an alarm in the morning. Or if you are really ready to hit the ground running, turn off, hide, and lock up that slot machine in your pocket.
On this more extreme end, completely cut out using your phone for at least one week. If that is too difficult or you need to use your phone, use it with intention. Carve out specific blocks of time that you use it. Or don’t use it until after 5 pm or later. Also, limit the amount of time you use it for x number of hours. Are there other ways of communicating with others via in-person, a computer, or a laptop? You could also restrict your phone usage to emails, work, and communication only. That is if you can resist the temptation to wander.
On this note, there are also long-term savvy ways of sustaining and balancing your dopamine. While also using your phone. You can delete any distracting apps on your phone. Install apps like Kill News Feed. Or use the Chrome extension distraction-free for Youtube on your computer. As described before, you can set clear rules for how you use your phone. Use timers and alarms to limit your usage and cut yourself off by a certain time each night. You also can lock your phone away. Or limit yourself to one podcast or youtube video per day.
In a similar context, research has shown that roughly 90% of all triggers are internal. That means every time you go to grab that donut or scour Tik Tok, most of the time is to avoid emotions and irritating sensations. Feelings like loneliness, boredom, fatigue, uncertainty, or stress are uncomfortable. These internal triggers drive us to seek distraction, preferably using something stimulating or pleasurable. Seeking external distractions like scrolling or binging are ways to not face how you truly feel. Creating a mindfulness practice with deep breathing exercises, meditation, and journaling can help. This allows you to be with your feelings and to experience them wholly.
To add to this try cutting out all added sugars, drugs, and drinking. Stop binging Netflix. Or if you gamble or shop pretty frequently give those a quit too. Even drop sex for a bit. If all or any of these are too much, significantly reduce and limit the time you do them. Or reward yourself at the very end of the day, a few days, or a week with your favorite.
What Are Natural Ways to Boost Your Dopamine?
Pursue regular exercise. Research shows that walking, jogging, and strength training can improve dopamine receptor sensitivity. Thus promoting dopamine regulation. Likewise, rediscover activities that invigorate your senses. Try an ice bath, steam room, or sauna. Maybe you enjoy dancing, playing an instrument, hiking, or gardening. Rock out to your favorite music. Immerse yourself in creative expression via singing, acting, painting, etc.
Moreover, choose your own adventure. Whether that’s exploring a new side of town or traveling to another state or country. Seeking out novel experiences and discovering new places stimulates dopamine. All-natural, gradual, and steady so the come-down isn’t as drastic either.
Likewise fostering positive relationships also is associated with increased dopamine. This releases oxytocin, another feel-good neurotransmitter that complements dopamine. Plan get-togethers, engage in deep conversations, and create cherished memories together. Surround yourself with supportive and uplifting individuals who bring joy to your life.
In the same vein, set and achieve goals. Part of what makes life valuable and fulfilling is the meaning you give to it. Identifying what is important to you and breaking down your goals into achievable steps. This cultivates a sense of progress and reward, as well as increases dopamine over the long term. Not to mention it builds resiliency, competency, and self-trust.
Lastly, getting enough sleep and maintaining gut health is key to regulating dopamine. Aim for 7-9 hours a night as sleep deprivation has been shown to negatively impact dopamine. Eating dopamine-boosting foods that contain nutrients that support dopamine production. These include lean proteins like chicken, turkey, and fish. As well as foods that contain precursors to the synthesis of dopamine. Some of these include almonds, avocados, and bananas.