Is Digital Dopamine Messing With Your Brain? – Research Snipers

Dopamine is a neurotransmitter that delivers messages to the brain when we participate in activities that we find rewarding or otherwise pleasurable. Volunteering, spending time with friends and enjoying favorite foods are all examples of typical activities that cause the normal release of dopamine.

Dopamine tells the brain to record a pleasurable or rewarding activity and motivates us to seek out these activities again. This sounds like a good thing on the surface. But dopamine has a dark side. If pleasurable activities are pursued too often, dopamine is released in large amounts. When this occurs, the brain becomes more and more reliant on it, making it increasingly difficult for us to resist these activities.

If that wasn’t enough, there are two types of dopamine: slow-release and quick-release. Slow-release dopamine originates from engaging in those activities that require greater effort and time, such as learning a new language or exercising regularly. The release of dopamine is extended, leading to a feeling of well-being and satisfaction over long periods.

Quick-release dopamine originates from activities that provide us with instant gratification, such as using our apps and digital platforms. This phenomenon is known as the dopamine feedback loop.

The dopamine feedback loop begins with a stimulus that hints at a satisfying reward for little effort, such as using an app. When a reward is achieved to unexpected levels, dopamine is released. The brain records the experience and then reinforces those pathways activated by the stimulating activity and reward.

Every time that activity is accessed and a reward is achieved, more dopamine is released. The brain further encodes the experience, which increases motivation to repeat the experience. If this dopamine feedback loop is repeated over time, individuals may begin to anticipate rewards each time they engage in a stimulating process.

Apps have been designed to provide users with hits of quick-release dopamine every time a user sees a photo, headline, link or comment. Even casual mobile games can trigger the dopamine feedback loop. This is especially so if you win cash prizes when you play games like online slots.

When a user is trapped in the dopamine feedback loop, they may find themselves scrolling endlessly through their news feed. They may also find it difficult to stop playing a game on their phone. This is because, although dopamine is released quickly during these activities, it can take a long time to reach satisfaction—if it’s ever reached at all.

This is simply the way dopamine is designed. Its only objective is to motivate the user to want or need to do something, not to be satisfied by it. This is the reason so many people seem to stare at their phones constantly.

That said, it isn’t only the desire to keep using an app or platform. Over time, consistently high rewards can make it nearly impossible to put a device down, even when responsibilities such as childcare call. In this scenario, phone and app usage becomes destructive and interferes with daily life.

The good news is that you don’t have to be controlled by the instant gratification provided by devices and activities. There are many ways to break the cycle and encourage the natural release of slow-release dopamine. The following are just a few options for stimulating dopamine naturally:

The rush from low-effort activities can be overcome by replacing them with the setting and achieving of small goals. Examples of small goals could be sitting at a local park or backyard for 15 minutes without a device. As you get better at it, increase this time to 30 minutes or more.

Tyrosine is an amino acid that boosts the production of dopamine. It can be found in a number of foods including avocados, cheese, almonds and sesame seeds. These foods are not only delicious; they are also full of other nutrients your body needs.

Creative pursuits are ideal for the generation of slow-release dopamine. Whether you choose reading, writing, sketching, singing or playing an instrument, these are all fun and healthy ways to increase your dopamine production naturally.

Any kind of physical activity can naturally trigger dopamine release. The key is to begin from the level you’re at currently. If you aren’t used to moving a lot, start with some gentle stretching to prepare your body for activity. Then, begin slowly with a short walk. Even cleaning the house is counted as physical activity. Gradually increase your preferred activity as you become more used to movement.