Modern life is breaking your dopamine and messing up your life. Here are the most common examples of high dopamine low effort activities:
Social media scrolling (Instagram, TikTok, etc.)
Pornography
Ultra-processed food (sugar, fast food, snacks)
Video games
Binge-watching shows/movies
Online shopping
Gambling / betting apps
Drugs, alcohol, nicotine
Constant texting & notifications
Chasing likes/comments/followers
If you check the list above, then you will find
at least one activity that makes you feel guilty. You feel guilty because you
know that you could cut that activity and do something that could lead you to
reaching your goals and give you more freedom in life.
I feel the same way, so to learn more about how
dopamine (reward system works), I listened to Impact Theory podcast with guest Andrew Huberman and learned about how
this process happens. Just knowing how this process works does not guarantee
immediate results, however it gives more understanding and space to self –
improvement.
How dopamine and the reward system work
Dopamine = Motivation, not pleasure. It drives you to pursue things, not
enjoy them. You can enjoy food without dopamine, but you won’t work to get it.
Pursuit feeds dopamine. Most of dopamine is released before
you get the reward – during craving, friction, or effort. If you enjoy the
pursuit, you can stay motivated longer.
Pain amplifies pleasure. The harder or more painful the effort, the greater the dopamine release afterward. Ice bath, hard work, or even failing and recovering can increase motivation.
Reward prediction error. If reality is worse than expected,
your dopamine drops, and you feel disappointed. If better than expected, it
spikes. Manage your expectations to avoid burning out.
Post-win dopamine crash. After success, you feel a natural
drop. Instead of chasing the next hit right away, rest. Let your dopamine
baseline reset.
“No-Go” circuit. Deliberately resisting urger (like checking
your phone) builds self-control. This strengthens discipline at the brain
level.
How modern life destroys motivation
Too much easy pleasure. Social media, junk food, porn, and
binge content give dopamine without effort. This damages your brain’s ability
to get motivated from real challenges.
Overstimulation =Burnout. Constant dopamine spikes make you
numb. You need more stimulation for the same pleasure. This can feel like low
motivation or even mild depression.
Context switching. Apps like TikTok overload your brain with
constant change. This leads to restlessness, distraction, and stress.
Addiction shrinks joy. Addiction narrows the range of what
gives you pleasure. A meaningful life requires expanding what makes you happy –
especially effort-based joy.
Sleep disruption = emotional instability. Light between 10 pm and 4 am
suppresses dopamine and emotional reset during REM sleep. Night scrolling =
more anxiety, less motivation.
How to Build discipline and healthy routines
Attach dopamine to effort. Learn to love the process. This rewires
your brain for long-term success.
Delay gratification. Celebrate wins gently. Don’t spike
dopamine too high or you’ll crash harder. Let the journey be the reward.
Use voluntary friction. Do hard things or purpose(cold
exposure, workouts, mental challenges). They make your brain stronger and raise
baseline dopamine.
Dopamine fasting. Take breaks from instant pleasures. No phone,
no sugar, no binge content. This resets your reward system and makes real-life
effort feel good again.
Stick to rules. Build an identity: “I do what I say I will
do.” Create personal rules and follow them strictly. This reinforces
discipline.
Sleep right. Protect sleep by avoiding bright lights late
at night. It’s vital for motivation, mood, and mental clarity.
Balance activation and rest. Alternate between intense
focus/work (dopamine-driven) and real rest. This “arousal-relaxation dance”
keeps you going for the long term.
Don’t feed trolls. Arguing online gives others a dopamine hit.
Ignoring them protects your own focus and weakens their cycle.
Neuroscientist: "Even A Little Bit Of Social Media & Porn Does This To Your Life!" | Andrew Huberman