Don’t Miss the Discussions About Dopamine

Almost 15 years have passed since I earned my BSc in Psychology with a focus on neuroscience from a foreign university. However, my fascination with the brain has only deepened in the past two years. It wasn’t until I started witnessing the effects of modern living on my own brain—and my child’s—that I felt a deep urge to understand it more.

Right now, between solo-parenting, work, and everything else, the idea of pursuing another degree is unthinkable. But my curiosity about neuroscience—and my desire to find answers to my questions, and even more, to see if they meet my standards—has only grown stronger.

I’ve been wondering more and more whether neurodegeneration and developmental delays are becoming more common—and why they seem to affect some of us but not others. It’s often claimed that developmental delays in children stem from poor lifestyle choices, drug or alcohol use, or other factors during pregnancy. But my first child has these developmental issues, despite me avoiding all toxic substances and experiencing no significant stress during pregnancy.
Whenever I find a moment, I end up watching videos and browsing social media, seeking expert opinions and insights. Not that this is how you do research. But it’s the only level of theory I can process at this time. Call it laymen’s science.

While it may not be directly related, I keep stumbling across discussions about dopamine. Dopamine dysregulation is often linked to neurodivergence and is thought to play a role in sensory processing, executive functioning, and other cognitive processes—issues that I’m deeply invested in addressing, as they can really hold me back in life.

My curiosity led me to explore dopamine, that elusive neurotransmitter, and I began to wonder: Are chronic dopamine issues the result of trauma, genetics, toxins, lifestyle, or a mix of all? Part of me still wants to believe that by and large nature makes sure we are born healthy. So what is really driving all sorts of brain chemical issues that we seem to be confronted with in the world. This journey has sent me down a rabbit hole, listening to experts like Dr. Andrew Huberman, Dr. Anna Lembke, Dr. K and other and diving into dopamine trends, all while trying to figure out what’s really going on inside our brains.

I wanted to understand: Are dopamine imbalances really just about lifestyle, or are we missing something deeper—whether it’s trauma, environment, or even how we structure modern life?

Why Should I Care About Dopamine?

Let’s break this down. What is dopamine? Why do we hear about it so much, and why should we care?

Dopamine is a neurotransmitter, which is just a fancy word for chemicals that send signals in the brain. It plays a huge role in things like pleasure, motivation, reward, and even motor control (the way we move our bodies).

We’ve all felt the effects of dopamine, even if we don’t realise it. Ever notice how some days you’re full of energy, ready to tackle your to-do list, and other days, you can barely get out of bed? That’s (amongst many other issues) dopamine at work. It’s also behind those cravings we get for certain activities—whether it’s scrolling through social media, overeating your favourite food, or even getting lost in a video game. Dopamine is what makes those things feel rewarding. It also shapes how we experience pleasure and satisfaction, whether from big accomplishments or small joys.

Dopamine is crucial for our mood and daily functioning. It’s not just about feeling good in the moment; it impacts our ability to focus, stay motivated, and take action. Basically, dopamine influences how we interact with the world, making it key to living a balanced, engaged life.

How Our Lives Influence Our Dopamine

Dopamine isn’t just about feeling good. It’s the brain’s reward system, responsible for motivation, pleasure, and focus. When it’s lacking, it can throw off your whole brain chemistry, leading to a range of problems, from a lack of motivation to mood swings, and even physical health issues. So, what causes it to go out of balance?

Chronic stress is one of the biggest culprits behind dopamine depletion. The stress hormone, cortisol, increases under pressure, and over time, this can have a negative impact on dopamine levels. You may find yourself feeling overwhelmed, burnt out, and completely lacking the motivation to get things done. It's a vicious cycle: stress reduces dopamine, which then reduces motivation, which increases stress... and so on.

What we eat plays a huge role in dopamine production. If you’re living off high-energy, processed foods, your dopamine system may struggle. Sugar spikes dopamine levels temporarily, which feels rewarding in the moment. But over time, that constant fluctuation can cause dopamine depletion, leading to energy crashes and, ironically, more cravings. A balanced diet is key for keeping dopamine levels steady. I won’t define a balanced diet here because I believe it’s unique to each person. But generally, whole foods are better, variety matters, and so does taking the time to sit down, eat mindfully, and properly digest your food.

Both sleep and activity are essential for maintaining healthy dopamine levels. Sleep is when your brain regenerates and repairs itself, and if you’re not getting enough, your brain’s ability to regulate dopamine becomes impaired. Physical activity, on the other hand, is a natural dopamine booster. Physical activity stimulates the release of dopamine, helping improve mood, energy levels, and focus. Without these two key factors, your dopamine system is bound to suffer.

Exposure to environmental toxins, alcohol, recreational drugs, or even certain medications can disrupt dopamine production. These substances either overstimulate dopamine release or impair its natural production, leaving you feeling flat and depleted. Even seemingly harmless things like caffeine or nicotine can disrupt your dopamine system when used in excess, leading to short-term boosts followed by a crash.

Early life trauma and genetics seem play a significant role in how our dopamine systems function. Traumatic events, especially in childhood, can damage the brain’s reward pathways, making it harder to experience joy or motivation. Similarly, some people are genetically predisposed to dopamine imbalances, meaning their brain chemistry might make them more vulnerable to dopamine-related issues. This doesn’t mean you’re doomed—it just means understanding these factors can help us make sense of why dopamine regulation might be trickier for some.

Think about how stress makes it hard to feel motivated to do anything, or how lack of sleep leaves you feeling drained and unproductive. And you’ve probably experienced that energy crash after indulging in too many treats or caffeine. These are all examples of how dopamine plays a role in your daily life and how easily it can get out of balance.

Neurodivergent people—those with conditions like ADHD, autism, or other cognitive differences—are often more prone to dopamine imbalances. I would love to know why. This can manifest in a range of ways, from struggling to focus, feeling chronically unmotivated, to getting caught in a cycle of addictive behaviours. I know what I am talking about. I have two children, one of who seems healthy and fairly well regulated and vital, and one child that is always on the verge of over-consumption of all dopamine inducing activities. So genetics, and lifestyle cannot possible be the (solitary) cause.
For many neurodivergent individuals, regulating dopamine can feel like an uphill battle. Dopamine issues often contribute to impulsivity, difficulty with delayed gratification, and a tendency to seek out instant rewards, even when they’re not the healthiest choices.

This can make neurodivergent people more susceptible to addiction, whether that’s to substances, certain behaviours, or even digital dopamine hits like social media or video games. The need for constant stimulation can be a way of ‘self-medicating’ when the brain doesn’t get the dopamine it craves naturally.

But the question remains: What’s really driving this widespread issue with dopamine deficiency? Is it the constant bombardment of media and technology, the fast-paced nature of modern life, or the shift away from more purposeful, slow-paced activities that once provided meaning (and food)? Or could it be that our increasingly disconnected lives—lacking real, face-to-face connections—are playing a bigger role than we think? Or is it the environmental load that we’re subjected to?

Dopamine Detox – WTF?

Okay, let’s break down this dopamine detox trend. You've probably seen it all over social media—people cutting out screens, junk food, and all the fun stuff in an effort to ‘reset’ their brains. But what exactly is it, and is it as dramatic as it sounds?

The idea of a dopamine detox has its roots in the idea of managing overstimulation, something that’s become a big issue in today’s digital age. The concept was popularised by Dr. Cameron Sepah, a psychologist, who suggested that our brains get overloaded with constant dopamine hits from things like social media, junk food, and notifications. Too much of this stimulation, he argued, messes with our reward system, leaving us feeling burnt out, distracted, and sometimes even numb to the things we used to enjoy.

But don’t worry—I won’t suggest going to extremes or making life joyless. The goal isn’t to cut out all pleasure but to reduce the mindless, constant stimulation. The idea is to give your brain a break, so you can reconnect with things that bring more lasting satisfaction. It’s about balance, not deprivation.

One practice that’s tied to the idea of a dopamine detox is something like a digital sabbath—a day, make it a Sunday, where people take a break from screens, emails, and social media and engage in social or outdoor activies instead. It’s like a mini-reset to unplug from the noise and chaos of the digital world. This practice has gained popularity as a way to calm the mind, focus on real-world connections, and restore some peace in our always-connected lives.

What can we realistically expect if we take action and reduce those reward-inducing activities? For starters, we might find ourselves feeling a bit more grounded. With less time spent scrolling or binge-watching, you could notice an increase in focus and a greater ability to be present in the moment. Your brain will have more space to enjoy simple things—whether that’s a walk outside or a conversation without distractions. And over time, you might even notice a deeper sense of satisfaction and motivation that lasts longer, without the need for constant external stimulation.

Ultimately, a dopamine detox is about becoming aware of the overload we’re subjected to and making small steps to reduce them. You don’t need to cut out all the fun stuff—just try to avoid the constant, mind-numbing distractions. By finding balance, you can start to enjoy life’s pleasures in a healthier, more intentional way.

Realistic Advice for Being Dopamine-Healthy

While dopamine is at the core of how we feel motivated, rewarded, and even how we experience pleasure, it’s also influenced by the way we live our lives. So, beyond focusing solely on dopamine, let’s look at how we can support its healthy functioning through practical lifestyle changes. After all, our habits, routines, and emotional health all play a role in how our brain works, and that includes how our dopamine system operates. Here are some realistic ideas for bringing balance to your life without the need for drastic measures.

First of all, lifestyle matters somewhat. I know, it’s the usual advice—exercise, rest, sleep, eat well. I get it. I don’t want to be the person who nags about taking better care of yourself. Just know that it requires at least some effort. You don’t need to change your life 180 degrees. You don’t need to cut out sugar. I think a good principle is to work on creating a healthy-ish foundation for those pillars: an OK diet, regular activity and movement, and definitely take time to sleep. 80:20 is always a good guideline. 80% of health routines done well, 20% of enjoying life without too many rules. How does that sound?

That said, one thing I’ve found really helpful is making sure I reserve dopamine-depleting activities for later in the day, once the work is done. Like everyone else, I love Netflix, gaming, and endless scrolling on social media and I have absolutely no intention to stop. But I’m committed to starting my days slowly without them, getting my work done first, reserve some time in the day away from the digital world, and also making sure they don’t interfere with my evening routines.

What I’ve noticed about myself is that the more I incorporate “mindful” activities into my days—whether it’s the slow, deliberate process of cooking, taking the time to clean with awareness, or engaging in physical activity with felt sense of movements—the more energy I seem to have.
But I also have to admit: it doesn’t take much for me to lose momentum either. A week overloaded with work, a few days of emotional struggles that demand all my attention... and once again, I find myself having to pick up the pieces of lost structure and routines. Starting slow (yet again), investing time in the activities I’ve lost touch with, and pushing forward. It’s a constant cycle of ups and downs.

When I talk about a "slow life," I’m mostly referring to how my kids and I start our days without screens (with very few exceptions) and start winding down by 8 or 9 PM latest, depending on when I finish up my work. We then switch to slower activities—playing, hanging out, or just enjoying each other's company. No late-night movies, no work, no online gaming with friends. It’s worked wonders for all of us. We get to enjoy media without the side effects, and even when we occasionally break our routines, we always return to this baseline.

Lots of people struggle with sleep, and if I offer sleep advice, I’m just going to frustrate them. I’m not an expert, but I believe sleep, metabolism, and so many other health struggles are tied to our emotional and psychological wellbeing. Lifestyle management is important, but I think focusing on true wellbeing—on a deeper level—might be even more critical, or at least an option for those of us who are looking for ways to undo the causes of our health troubles. Recently, I’ve been diving into nervous system regulation and the vagus nerve.

Regulating the nervous system is promoted by some to be a crucial part of healing and overall wellbeing. The vagus nerve, a nerve that connects various organs with the brain, plays a significant role in parasympathetic functions like rest and digestion, has become a focal point in recent health and psychological research. There is growing interest in trauma healing and nervous system regulation, particularly through somatic practices, which aim to move the body out of chronic stress and restore balance.

That said, I think it’s vital to emotionally process our lives. Books like The Body Keeps the Score makes it clear that we can’t ignore our trauma when it comes to our health. As someone who’s dealt with significant brain function issues and done a lot of personal psychological work, I still haven’t found the answers I’m looking for. And maybe I never will.

Honestly though, I haven’t noticed a huge shift in my life from obsessing over this kind of behavioural "lifestyle medicine." Sure, I eat reasonably well, get regular activiy, and make sleep a priority (as best as I can with a busy schedule). But I think there’s more to dopamine than just ticking the boxes. I just get the feeling that obsessed behaviour control or other dopamine remedies like intensive exercise, cold baths and some others are not really close to helping us resolve the problem, let alone understand how we got here to this point in time where people’s minds screem “numb me away” on such a large scale.

The conversation around dopamine is growing, but it's easy to get overwhelmed by the details. We also don’t really have reliable fixes for those dealing with chronic dopamine dysregulation.
At the end of the day, maintaining healthy dopamine levels doesn’t need drastic changes—it’s probably more about small, realistic shifts in our daily lives. Finding balance and making adjustments to support our well-being is key. Remember, everyone’s journey is unique, and even small steps can lead to meaningful change. I’d love to hear your thoughts—what changes have you made to find balance in your life?

References:

Dr. K aka HealthyGamerGG. (2024, February 7). DOPAMINE - What It Is, and How To Beat It. YouTube. Link

Dr Lembke, A. (Guest), & Bartlett, S. (2025, January 2). Dopamine Expert: Doing This Once A Day Fixes Your Dopamine! What Alcohol Is Doing To Your Brain!! The Diary of a CEO. YouTube. Link

Dr Huberman, A. (Guest), & Roll, R. (Host). (2020, July 20). Change Your Brain: Neuroscientist Dr. Andrew Huberman | Rich Roll Podcast. [YouTube video]. Rich Roll Podcast. Link

Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

Levine, P. (1997). Waking the Tiger: Healing Trauma: The Innate Capacity to Transform Overwhelming Experiences. North Atlantic Books.