Dopamine addiction is ever present in our digital society.
One moment you’re doing something important, and the next, you’re scrolling on Instagram. Ten minutes later you wonder, “how did I even get here?” We’ve all been there, and Studio 5 Relationship Contributor Dr. Matt Townsend is calling dopamine the culprit behind the curtain.
Dr. Matt explained how dopamine, often referred to as the brain’s “happy chemical,” plays a significant role in hijacking our attention and forming addictive habits.
The Nature of Dopamine Addiction
Dopamine addiction is a pervasive issue in today’s digital age. Dr. Matt described it as a total addiction that cements habits. He explained, “You get into a habit of waking up and you’re thinking, ‘I’m gonna go running, but before I do, let me check the weather.’ And now you’re 40 minutes deep into your Instagram or whatever, just literally rotting in bed.” This scenario is all too familiar for many of us, highlighting how easily we can fall into the trap of dopamine-driven behaviors.
The Perpetrator: Dopamine
Dopamine is the “do it again” chemical. If something feels good, our brain encourages us to repeat the action. Dr. Matt stated, “Dopamine is the perpetrator. So again, we think we’re all in charge, but we also have all this stuff going on behind the scenes driving our choices.” This chemical is responsible for reinforcing behaviors that provide pleasure, making it difficult to break free from habits that may not be beneficial in the long run.
Cheap vs. Earned Dopamine
Dr. Matt distinguished between two types of dopamine: cheap and earned. Cheap dopamine comes from activities that provide quick, unsatisfying hits of dopamine. Dr. Matt explained, “It’s scrolling for hours. It’s eating when you’re not hungry. It’s shopping online even though you have nothing to buy. You’re shopping and you’re getting a hit every time you hit add to cart.”
On the other hand, earned dopamine comes from meaningful activities such as completing tasks, playing with kids, or making real progress on important projects. “The healthy dopamine is what we call the earned dopamine. That comes from work. That comes from doing things that are important. That comes from having a purpose, checking something off your to-do list,” said Dr. Matt.
Shrinking the Space Between Intention and Action
One key to overcoming dopamine addiction is to reduce the time between intention and action. Dr. Matt suggested using the Five Second Rule by Mel Robbins: “All you gotta do is the minute you have a thought, immediately start counting down from 5. 4, 3, 2, 1, and then start it. Go.” This method helps to prevent the brain from getting distracted and encourages immediate action.
Training Your Brain to Like Effort
Effort is essential for healthy dopamine release. Dr. Matt emphasized, “The only way dopamine can help you to like effort is if you exert effort. If you don’t push your energy, dopamine can’t pay off.” This means that engaging in activities that require effort and provide a sense of accomplishment can lead to more satisfying and sustainable dopamine hits.
Anchoring Your Day in Healthy Highs
Establishing a routine that promotes healthy dopamine release can set a positive tone for the day. Dr. Matt advised, “If you could wake up and have an anchored routine in the morning, that would automatically start creating positive dopamine, healthy earned dopamine.” This could include activities like exercising, meditating, or engaging in meaningful work right after waking up.
Practical Tips for Managing Dopamine Addiction
- Identify Your Dopamine Triggers
Understanding what triggers your dopamine release is crucial. Dr. Matt suggested, “You gotta get really good at knowing your hit. You gotta know what drugs you’re taking, what you’re putting into your body. Because it’s real.”
- Differentiate Between Cheap and Earned Dopamine
Recognize the difference between cheap and earned dopamine. Cheap dopamine provides quick, unsatisfying hits, while earned dopamine comes from meaningful activities. Focus on activities that provide earned dopamine for a more fulfilling life.
- Implement the Five Second Rule
Use the Five Second Rule to reduce the time between intention and action. Count down from five and immediately start the activity you intended to do.
- Create a Morning Routine
Anchor your day with a healthy morning routine. Engage in activities that promote earned dopamine, such as exercising, meditating, or working on important tasks.
- Limit Distractions
Remove distractions that lead to cheap dopamine hits. For example, keep your phone out of the bedroom to avoid mindless scrolling.
- Train Your Brain to Like Effort
Engage in activities that require effort and provide a sense of accomplishment. This will help your brain associate effort with positive dopamine release.
- Establish a Night Routine
Wind down with a healthy night routine. Avoid screens and engage in activities that promote relaxation and connection, such as reading or spending time with loved ones.
The Hidden Force
Dopamine addiction is a hidden force that affects our daily habits and overall productivity. As Dr. Matt aptly put it, “You’re not a failure. You’re not a loser, and you’re not born to be a spectator of your life. You’re born to live your life.”
Find more advice from Dr. Matt at matttownsend.com.
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