What Is “Cheap Dopamine” Doing To Our Brains?
Have you ever found yourself cycling through apps on your phone, or stuck in a loop scrolling Instagram or Tiktok even long after you start to feel a bit gross? That’s your brain’s reward network at play.
Dopamine is a brain chemical (or neurotransmitter) that is involved in our brain’s reward system. The release of dopamine in our brain creates feelings of pleasure and motivation to keep doing what we’re doing. This reward system developed to help keep us doing the things we need to do to survive (like eat and drink). Recently, it’s been making headlines because people are becoming more and more aware of how digital media is affecting our brains, attention spans, and mental health.
A lot of people are now calling modern mainstays like social media, processed foods, and streaming TV “cheap dopamine”. These products are designed to activate our brain’s reward systems to the point of addiction. Social media insiders have admitted that these apps are designed for this purpose, to keep us scrolling. Similarly, processed foods are manufactured to manipulate our dopamine systems to keep us eating and buying.
Why our brains get addicted to dopamine
Dopamine is released when we anticipate something pleasurable, like getting a “like,” seeing a new message, or watching that next 30-second video. The more unpredictable or variable the reward, the more dopamine is released (think slot machines, and yes, Instagram and Tiktok are kind of the same thing).
Over time, our brains start to crave these hits, and the threshold for satisfaction gets higher. This means we need more stimulation to feel anything at all. This can lead to:
Difficulty focusing or resting
Feeling low, flat, or numb without your device
Anxiety or irritability when you try to unplug
A sense of being constantly “on,” even when you’re exhausted
How to step out of the dopamine loop
The good news is our brains are remarkably changable, and the cycle is breakable. You don’t need to delete all your apps or move to a cabin in the woods. It requires discipline, but small, consistent shifts can help your brain relearn how to rest, focus, and feel satisfied again.
Here are a few strategies you can try:
Try a “low dopamine morning”: Start your day without reaching for your phone. Even 20–30 minutes of tech-free time can help reset your nervous system. Instead, try mindfully eating breakfast, gently moving your body, and completing a small task or chore to start the day off on the right foot.
Practice boredom: It’s difficult to tolerate boredom at first when we are so used to constant stimulation and instant gratification, but letting yourself feel bored without reaching for stimulation helps retrain your brain’s reward system. More and more experts are speaking on the importance of boredom for our mental health and well-being.
Replace, don’t just remove: Instead of just stopping scrolling, which might feel impossible, find alternative sources of genuine pleasure: a walk, a favorite playlist (and really listening to it!), or creative play (when was the last time you doodled?)
Use the ‘grayscale’ trick and turn off notifications for certain apps: Turning your phone screen to black and white makes it less visually rewarding (and strangely less addictive). Notifications are designed to pull us back in. Turn off the ones you don’t really need.
Track how you feel: Practice noticing how you feel after using your phone. Notice when tech use leaves you feeling more grounded versus more fragmented. Your body holds valuable information.
Get curious, not judgmental: Self-compassion goes a long way here. Instead of blaming yourself for “bad habits,” try asking: What am I needing right now? What are some ways to meet those needs without reaching for my phone?
Why reclaiming your time and attention is worth it
Our brains and nervous systems are not meant to live in a constant state of stimulation. When we’re stuck in a dopamine loop, we often mistake urgency for importance and stimulation for connection. Over time, that leaves us more anxious, more disconnected from our bodies, and less able to access the slower, deeper forms of pleasure that actually sustain us and make life feel worthwhile — like meaningful conversation, creativity, rest, and embodied presence. Stepping out of the cycle is about reclaiming your attention, your energy, and your capacity for real joy. When your nervous system has space to settle, focus improves, mood stabilizes, and you start to feel truly connected again.
Looking for therapy in Duncan, BC or online across Canada?
As a trauma-informed therapist, I see how digital overstimulation can mimic or amplify the effects of trauma — nervous system dysregulation, difficulty staying present, and disconnection from our needs. Therapy can be a space to slow down, reconnect with yourself, and build new rhythms that actually feel nourishing.
If you’re feeling overwhelmed, scattered, or burnt out from constant stimulation, you don’t have to figure it out alone. I’d love to support you.
I offer trauma-informed therapy for adults, drawing from approaches that help you reconnect with yourself and move toward healing in a gentle, compassionate way. Whether you’re local to Duncan or elsewhere in Canada, online sessions make it possible to access support from the comfort of your own space. You can learn more about my approach here, or book a free consult using the button below.
