Every generation has its own set of challenges that it must grapple with, and for this current generation, maybe dopamine addiction is fast becoming one of the biggest challenges. The reason for this is the new technologies that have been specifically designed to target dopamine addiction.
Dopamine is one of the important natural chemicals in the brain. It is a neurotransmitter – a chemical messenger in the brain. It is involved in motivation and reward, learning and habit formation, movement and attention, as well as mood regulation.
When we experience something pleasurable or rewarding (like eating, socialising, or completing a puzzle), our brain releases dopamine. The release of this happy chemical encourages us to repeat that behaviour. Thus, those who are less disciplined are more prone to becoming addicts.
Having said that, technically, you cannot be addicted to dopamine itself, as it is a natural chemical your brain needs to function. However, you can become addicted to behaviours that cause excessive dopamine release, such as drugs, food (especially sugar or highly processed foods), gambling, gaming, pornography and social media.
The problem arises when these activities overstimulate the brain’s reward system, leading to repeated dopamine surges. But the brain has its own defence system. So, over time, the brain downregulates dopamine receptors – meaning it becomes less sensitive. This explains why we may spend hours on social media in search of the next stimulating post or tweet.
In response, we seek more and more stimulation to feel the same pleasure, and natural rewards like conversation or hobbies begin to feel dull. The tell-tale signs are when you easily get bored and you start scrolling on social media, craving your next dopamine dose. If you are spending hours on social media for stimulation, you may be addicted to dopamine.
The Way Addiction Cycle Works
Addiction is basically a habit loop. This means that first, there is a trigger, a cue that comes from stress or boredom. The second part is the behaviour where the individual engages in a rewarding activity (scrolling, gaming, eating, etc.). The third part of the loop is the dopamine spike, where the brain releases dopamine, leading to pleasure or relief. However, soon after, the dopamine levels fall, and the discomfort or cravings restart. Thus, leading the individual to repeat the behaviour. Hence, the vicious circle continues.
Breaking the vicious circle
Remember, you cannot fully stop dopamine; you can only reduce overstimulation. Therefore, the best option is to reduce high-dopamine behaviours gradually, e.g., social media, junk food, etc. As you wean off, you automatically restore normal sensitivity of the brain. For many people, replacing addictive behaviours with new hobbies such as exercise, mindfulness, reading, and visiting nature often works well.
Further Reading
For further reading on this subject, there is a compelling and brilliant, and insightful book by Anna Lembke, Dopamine Nation (Headline, 2023).
