Become Addicted to Real Dopamine
Let’s explore how we can infuse our lives with authentic dopamine experiences while examining the detrimental effects of artificial dopamine.
The snow is melting, which can only mean one thing. Spring is on its way, and I’m finding myself slowly getting out of a hermit-lifestyle.
With this seasonal transition comes a yearning for genuine dopamine – not the artificial stuff we often rely on during colder months: junk food, endless scrolling, and excessive TV consumption.
The Role of Dopamine
Dopamine serves multiple functions: it regulates reward and pleasure, motivates learning and behaviour, controls movement, enhances cognition and attention, and influences mood regulation.
Maintaining a healthy baseline of dopamine fosters emotional stability, resilience, motivation, enjoyment of life's pleasures, and healthy sleep patterns.
On the other hand, imbalances in dopamine levels manifest as cravings for stimulants, diminished libido, increased procrastination, difficulty concentrating, mood swings, and impaired memory retention.
The Main Culprit for Unhealthy Dopamine Levels: Social Media
Doom scrolling is the top forms of artificial dopamine. The reason why social media is so addictive, is because every time we scroll past reel or tiktok, it releases a small amount of dopamine.
The problem is this dopamine boost is temporary and leads to a letdown. Our brains want more dopamine, which triggers the habit of checking our phones constantly throughout the day.
More scrolling, Less Dopamine Production.
A 2021 study highlighted the correlation between dopamine synthesis capacity, smartphone usage, and social behaviour among young adults.
Individuals with higher dopamine levels in the posterior putamen (a brain region involved in movement control and reward processing) tended to use social media apps less frequently.
Conversely, excessive social media scrolling diminished dopamine production, disrupting our brain's equilibrium.
Why? Because continuous exposure to dopamine-inducing activities such as excessive social media usage can desensitize dopamine receptors, requiring more stimulation to elicit the same response.
This can lead to addiction or mental health issues and why taking breaks from such activities allows the brain to recalibrate and restore normal dopamine sensitivity.
9 Ways To Start Becoming Addicted to Real Dopamine
01. Get a good sleep
Having enough sleep every night is crucial for overall brain function, including dopamine regulation. During sleep, the brain consolidates memories and performs various restorative processes, including the regulation of neurotransmitters like dopamine.
02. Listen to music you enjoy
Listening to music you enjoy can stimulate the brain's reward system (through the nucleus accumbent) and increase dopamine levels.
03. Quiet your mind & meditate
Meditation has been shown to increase dopamine production in the brain. Studies have found that regular meditation practice can increase dopamine receptor density and improve dopamine signaling, leading to better mood regulation and stress reduction.
04. Spend time in sunshine
When your skin absorbs sunlight and produces vitamin D, that cycle triggers the production of dopamine as well as serotonin.
05. Move your body
Exercise has been shown to increase dopamine levels in the brain. Physical activity triggers the release of endorphins and dopamine, which contribute to the feelings of pleasure and reward commonly experienced during and after exercise.
Regular exercise also promotes neuro-plasticity, the brain's ability to adapt and reorganize, which can enhance dopamine function.
06. Eat nourishing food
Consuming nourishing food provides the body with essential nutrients needed for dopamine synthesis and regulation.
Foods rich in tyrosine, such as almonds, avocados, bananas, and lean proteins, provide the building blocks for dopamine production.
07. Spend time with people you love
Spending time with loved ones, engaging in meaningful conversations, and participating in social activities can promote feelings of happiness and well-being through the reward system, thereby increasing dopamine levels.
08. Experience new things
Novel experiences activate the brain's reward pathways and trigger dopamine release. Whether it's trying a new hobby, exploring unfamiliar places, or learning something new, novel experiences stimulate curiosity and excitement, leading to increased dopamine production.
09. Focus on your passion
Engaging in activities that align with your passions and interests can increase dopamine levels.
When you are deeply engaged in something you love – a hobby, creative project, or professional pursuit, the brain releases dopamine in response to feelings of accomplishment and satisfaction. This reinforces the behaviour and motivates you to continue pursuing your passion.
By prioritizing genuine sources of dopamine, we can cultivate a fulfilling and balanced life while mitigating the negative effects of artificial stimuli.
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Photo Bianca Venchiarutti, the writer of The Twenties Detox
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