As technology has advanced, we can get everything instantly: information, shopping, messages. And the same applies to feeling good. Social media, with its constant stream of notifications, likes, and new content, provides a perfect playground for quick dopamine hits. But what exactly is dopamine, and how does it affect our behaviour? Understanding the nuances of dopamine's role in our brain can shed light on why we find it so hard to put down our phones and how we can cultivate healthier habits for long-term satisfaction.
What is Dopamine?
Dopamine is a neurotransmitter often referred to as one of the four "feel-good" hormones. It plays a critical role in motivating us to do things that make us feel good by tapping into our brain’s reward centre. It is released in response to anticipation and experience of pleasurable stimuli such as food and reaching your goals. When we engage in activities we enjoy or find rewarding, our brain releases dopamine, encouraging us to repeat those behaviours.
Sometimes dopamine can get confused with serotonin which is another “feel good” chemical released when you enjoy something. Serotonin is the ‘here and now’ chemical, whereas dopamine is the motivation to get you moving towards pleasure and reward.
Fast vs. Slow Dopamine
Different activities release dopamine, but some fast-release stimuli can cause “artificial” spikes that can adjust our baseline and cause us to chase more and more hits.
Fast Dopamine
Quick-release dopamine is triggered by activities that provide immediate rewards. These activities give an instant dopamine spike, making them highly addictive but often followed by a quick drop in dopamine levels, leading to a cycle of craving more. Examples include:
- Social Media: Liking, commenting, and scrolling through new content.
- Eating Sugary Foods: Consuming sweets and processed foods.
- Video Games: Winning a game or achieving a high score.
- Online Shopping: The thrill of making a purchase.
- Gambling: The excitement of placing a bet and potentially winning.
Slow Dopamine
Slow-release dopamine comes from activities that are rewarding but require more time and effort. These activities lead to a more sustained release of dopamine, contributing to long-term satisfaction and well-being. Examples include:
- Exercise: Regular physical activity, such as running or yoga.
- Reading: Immersing yourself in a good book.
- Learning New Skills: Picking up a new hobby or learning a new language.
- Completing Challenging Projects: Finishing a work project or a DIY task.
- Meditation and Mindfulness: Practicing mindfulness or meditation.
- Human connection: Engaging in meaningful conversations and activities with loved ones.
The key in being able to make slow-release activities habitual, is by removing your phone from the equation. Lock it in a draw or go on a digital detox to reset your relationship with you phone.
Social Media and Dopamine
We can often turn to our phones for a quick digital hit. Social media platforms like Instagram, TikTok, and Twitter are designed to provide quick dopamine hits. Every like, comment, and new piece of content triggers a dopamine spike, making these platforms incredibly addictive. This constant stimulation can lead to shorter attention spans, reduced ability to delay gratification, and a perpetual state of seeking instant pleasure.
According to Dr. Anna Lembke, a leading expert on addiction, our smartphones act as "modern-day hypodermic needles," delivering quick hits of dopamine through social media. We’re forever “interrupting ourselves” for a quick scroll and dopamine hit, meaning we rarely concentrate on taxing tasks for long or get into a creative flow. This behavioural addiction can subtly interfere with our daily lives, affecting our ability to focus, be present, and experience real joy.
Natural Ways to Boost Dopamine
While social media provides instant gratification, there are healthier ways to stimulate dopamine that promote long-term happiness and well-being:
- Exercise Physical activity (even walking) increases dopamine levels and can improve mood and overall mental health.
- Healthy Eating Consuming foods rich in tyrosine, like almonds, bananas, and avocados, can boost dopamine production.
- Cold showers Cold plunging has been shown to slowly release dopamine throughout your day.
- Creative Activities Engaging in hobbies like reading, painting, writing, or playing an instrument can provide a slow, steady release of dopamine.
- Achieving Goals Setting and accomplishing small goals can gradually increase dopamine levels and provide a sense of accomplishment, especially if you reach flow state.
Understanding the difference between fast and slow dopamine can help us make better choices about how we seek pleasure. While social media offers quick dopamine fixes, it can lead to long-term dissatisfaction and reduced mental health. By incorporating activities that promote slow-release dopamine, we can achieve a more balanced and fulfilling life. Taking breaks from digital distractions and embracing more challenging, rewarding activities can help reset our brain's pathways and foster genuine well-being.
