Research shows that excessive screen time is detrimental to our well-being and is addictive. How did we get hooked? How do we reverse the process and boost Dopamine in healthy ways?
Smartphones, Social Media, and Mental Health
A range of studies link smartphone and social media use to increased mental distress, self-harm, and suicidal behavior among young people, with effects strongest on girls.[1] Smart phone use is bad for our mental health and is making us unhappier.
In her book iGen, dr. Jean Twenge, examines the concerning trends of increased loneliness, depression, anxiety, self-injury and suicide. These trends are mostly on the rise since 2011. The iGen generation, born between 1995 and 2012, is the focal point of her analysis. Twenge highlights a significant correlation between the rise of smartphones and a doubling in teenage suicides.[2]
Social media can have a negative impact on our self-perception and relationships. We start comparing ourselves with others and develop FOMO (the fear of missing out). We run into cyberbullies and content that encourages self-harm.
Many young people are up at night, are sleep deprived, heavily engaged in smartphone use, and have a hard time functioning the next day.
Dopamine and You: Addicted to Scrolling
The dopamine hit addiction associated with endlessly scrolling on our screens is a phenomenon deeply rooted in neuroscientific principles. Dopamine, often referred to as the “feel-good” neurotransmitter, plays a central role in the brain’s reward system.
Here’s how the process unfolds:
From Dopamine Rush to Burnout
- The Dopamine Reward Pathway
When we engage in activities that are pleasurable or rewarding, such as receiving a notification, likes on social media, or new content on a website, our brain releases dopamine. This neurotransmitter acts as a signal, reinforcing the behavior that led to its release, essentially telling our brain, “This feels good, do it again!” This mechanism is similar to the one activated by other rewarding experiences like eating, sex, or drug use.[3]
- Variable Reward System
One of the reasons scrolling on screens can be so addictive is due to the variable reward system employed by many digital platforms. Similar to gambling, where the unpredictability of rewards keeps individuals coming back for more, social media feeds and other digital content are designed to provide intermittent rewards.
Sometimes we find something amusing, informative, or emotionally engaging, and other times, we’re met with mundane or irrelevant content. This variability keeps us hooked, as we never know when the next dopamine hit will come.
- Dopamine Dysregulation
With repeated exposure to this cycle of dopamine release and reward-seeking behavior, our brain’s reward system can become dysregulated. Over time, the brain may downregulate dopamine receptors or reduce dopamine production in response to the same stimuli.
This can lead to desensitization, where we require increasingly higher levels of stimulation to experience the same level of pleasure or reward.
- Impact on Dopamine Levels
Excessive screen time, particularly on social media platforms designed for endless scrolling, can lead to chronically elevated dopamine levels.
This can contribute to feelings of restlessness, compulsive behavior, and difficulty concentrating on tasks that don’t provide the same immediate gratification. Moreover, the constant bombardment of stimuli can overwhelm our brain’s capacity to process information effectively, leading to cognitive fatigue and impaired decision-making.[4]
In her book “Dopamine Nation,” psychiatrist Anna Lemke explains that the relentless pursuit of pleasure and avoidance of pain ultimately leads to suffering.[5] Excessive pleasure results in pain because the body’s self-regulating mechanisms activate to restore balance. What goes up must come down. As a society, we have become overstimulated and sleep deprived.
- Long-Term Consequences
Prolonged exposure to elevated dopamine levels and the constant pursuit of instant gratification can have detrimental effects on mental health and well-being. It can exacerbate symptoms of anxiety, depression, and attention-related disorders.
Additionally, excessive screen time may disrupt sleep patterns, as the blue light emitted by screens can interfere with the production of melatonin, the hormone responsible for regulating sleep-wake cycles.
Understanding the neuroscientific workings of the dopamine hit addiction associated with screen scrolling helps us understand the importance of establishing healthy digital habits.
To reclaim control over our dopamine-driven behaviors, we can:
- Limit screen time.
- Engage in activities that provide genuine fulfillment and connection.
- Prioritize real-world experiences over virtual ones.
10 Healthy Ways to Boost Your Dopamine Levels
Here are ten examples of activities that can provide healthy dopamine levels:
- Exercise: Engaging in physical activities like running, cycling, swimming, or even a brisk walk can boost dopamine levels and improve mood.[6]
- Listening to Music: Enjoying your favorite music can trigger the release of dopamine, providing a sense of pleasure and reward.
- Meditation and Mindfulness: Practicing meditation or mindfulness can help regulate dopamine levels, promoting a sense of calm and well-being.
- Eating Healthy Foods: Consuming foods rich in tyrosine[7], such as almonds, avocados, bananas, and dark chocolate, can boost dopamine production.
- Spending Time in Nature: Being outdoors and immersing yourself in nature can elevate dopamine levels and enhance your mood.
- Completing Small Tasks: Accomplishing even minor tasks or goals can provide a sense of achievement and trigger dopamine release.
- Learning Something New: Engaging in activities that challenge your brain, such as learning a new language, playing an instrument, or solving puzzles, can increase dopamine levels.
- Socializing: Interacting with friends and loved ones, or participating in social activities, can stimulate dopamine release and improve your mood.
- Getting Enough Sleep: Ensuring you get sufficient and quality sleep helps regulate dopamine levels and supports overall brain health.
- Practicing Gratitude: Regularly expressing gratitude and focusing on positive aspects of your life can boost dopamine and enhance your sense of well-being.
Notes on the Author
Ilse Gevaert is a psychologist and coach with expertise in neurodiversity (ASD and ADHD), giftedness, trauma, narcissistic abuse, and resilience. Ilse continued her education at prestigious institutions such as Harvard and Cornell, where she obtained leadership certificates that have informed her practice.
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References
[1] Abi-Jaoude E, Naylor KT, Pignatiello A. Smartphones, social media use and youth mental health. CMAJ. 2020 Feb 10;192(6):E136-E141. doi: 10.1503/cmaj.190434. PMID: 32041697; PMCID: PMC7012622.
[2] Twenge, J. (2017). iGen. Why today’s super-connected kids are growing less rebellious, more tolerant, less happy and completely unprepared for adulthood. New York, New York. Atria Paperwork.
[3] Goldman B. (2021) https://scopeblog.stanford.edu/2021/10/29/addictive-potential-of-social-media-explained/
[4] Ihssen N., Wadsley M., (2021). A reward and incentive-sensitization perspective on compulsive use of social networking sites – Wanting but not liking predicts checking frequency and problematic use behavior. Addictive Behaviors. Volume 116, 2021, 106808, ISSN 0306-4603. https://doi.org/10.1016/j.addbeh.2020.106808. (https://www.sciencedirect.com/science/article/pii/S0306460320309370)
[5] Lembke, A. (2021). Dopamine nation: Finding balance in the age of indulgence. Unabridged. New York, Penguin Audio.
[6] https://www.baptisthealth.com/blog/family-health/dopamine-what-it-is-how-to-increase-it
[7] Kühn S, Düzel S, Colzato L, Norman K, Gallinat J, Brandmaier AM, Lindenberger U, Widaman KF. Food for thought: association between dietary tyrosine and cognitive performance in younger and older adults. Psychol Res. 2019 Sep;83(6):1097-1106. doi: 10.1007/s00426-017-0957-4. Epub 2017 Dec 18. PMID: 29255945; PMCID: PMC6647184.
