10 Substitutes to Cheap Dopamine from Social Media and Smartphones
Dopamine is a neurotransmitter that our brains produce when we experience happiness, satisfaction and pleasure. To produce dopamine, we need a stimulus that activates the necessary mechanisms, and such stimuli can be many things. For example, we produce dopamine when we exercise, enjoy an outdoor activity, engage in our favorite hobby, etc. These are good sources of dopamine.
Yet, there are some cheap sources of dopamine. Social media and smartphones, for example, are great tools for staying connected with friends and family, learning new things, and being entertained. However, they can also be addictive, and the constant stream of notifications and likes can lead to a dopamine rush that can be hard to quit.
I have experienced it myself and have seen it in some friends and family members. We all get stuck for hours, staring at our screens, swiping our fingers, and getting hits of cheap dopamine that produce nothing more than a momentary sense of well-being. This leads to depression, dissatisfaction, sadness, lack of purpose in life, at so on.
That’s why I want us to consider 10 great substitutes to cheap dopamine you should start using if you’re looking for ways to reduce your screen time and find other sources of dopamine:
1. Exercise regularly
Exercise is a great way to release dopamine and other endorphins that improve your mood and energy levels. Even a short walk or workout can make a big difference in your day, week, and life.
One of the things that causes us most dissatisfaction is the constant comparison with others on social media. That leads us to feel dissatisfied with our physical shape, but very rarely does it really encourage us to exercise and improve our health. That’s why we need to leave social media aside for a while, start exercising regularly, and see how after a few weeks and months, our physical shape and our mood in general improve considerably.
2. Spend time in nature
I think most of us love posts where we see photos and videos of beautiful places like Switzerland. They are idyllic places where we would love to live or just vacation. But the dopamine that a photo or video of the most beautiful forest in the world can provide doesn’t compare to 15 minutes in the breeze of a real tree in your local park.
Being in nature has been shown to reduce stress, improve mood, and boost creativity. Go for a hike, sit by a lake, or simply garden in your backyard. This will improve your general sense of well-being.
3. Connect with loved ones
My mother is 70 years old. That means that a good part of her life has passed and that I should take advantage of these years to spend with her and enjoy going out to eat, chatting for a while, or just being by her side. However, until recently, I didn’t realize that I wasn’t giving her quality time, because I was bent over watching Reels on Instagram.
Now that I have changed my smartphone and social media habits, we’re enjoying some great times! And I wish the same for you. Try to connect with your loved ones in “real life”. No matter how much people tell you that social media and the internet are the new “reality”, they’re not!
Spending time with loved ones is one of the best ways to get a dopamine boost, both for you and your loved ones!
4. Learn a new skill
I love meeting talented people. They awaken in me a deep satisfaction because I know that it is not easy to develop new skills. Therefore, instead of being on social media, I think it is important to dedicate ourselves to learning new things.
Learning a new skill is a great way to challenge yourself and boost your self-confidence. Here are some great things you could learn: music, drawing, karate, programming, writing, and anything else you can think of.
Learning new skills can be a lot of fun, so whenever you can, take a class, read a book, or watch a tutorial online. Use your internet time wisely!
5. Create something
Creating something, whether it’s a painting, a piece of music, or a delicious meal, can be a very rewarding experience. It also releases dopamine in the brain.
Instead of being permanent consumers of crap content, we could start disciplining ourselves to create something new every day. This allows us to bring value to the world and get real satisfaction from exercising our creativity.
Some have said that our generation is the most creative in history, and I think that’s partly true. So, we should not waste the tools and skills we have by spending hours and hours in front of a small screen that will lead to dissatisfaction and depression. We need to be creative and offer our value to the world.
6. Help others
If for a moment we stopped looking at our smartphones and started looking around us, we would notice that there is a lot of need. Many people need your help, your skills, your resources, your love, your time.
There are many who have less than you in every way, and they would greatly appreciate someone like you reaching out to them. This, in addition to helping them, will help you find true satisfaction in life.
Helping others is a great way to feel good about yourself and make a difference in the world. Volunteer your time to a cause you care about or simply do something nice for a friend or neighbor.
7. Meditate
When was the last time you meditated in silence? I’m not necessarily talking about meditating in a religious way. I’m talking about turning off the noise of your electronic devices, sitting for a moment in silence, relaxing your mind and giving it rest while you think about life.
This is extremely necessary in our days.
Meditation has been shown to have a number of benefits, including reducing stress, improving focus, and boosting mood.
So, if you want to purge your emotions and your thoughts, if you want to be more creative and have a clean mind, don’t run to TikTok, but run to your favorite place, close your eyes, and just be quiet while you clear your mind.
8. Get enough sleep
I shouldn’t be talking about this, if I’m being honest, because for me it’s really hard to sleep. But I have found that, when I can do it without problems, my energy and focus improve considerably.
Conversely, when I waste my time watching useless things on my smartphone, my energy and focus drop to worrying points.
This happens because, when you’re well-rested, you’re better able to handle stress, concentrate, and make good decisions.
Getting enough sleep also helps to regulate dopamine levels.
9. Eat a healthy diet
Just as junk content affects our mind and overall well-being, so does junk food.
Maybe you didn’t grow up paying attention to the food you eat, maybe you’re used to eating what fills you up, but honestly, your diet is crucial to developing a healthy life.
Eating a healthy diet gives your brain the nutrients it needs to function properly. It also helps to regulate dopamine levels.
10. Avoid processed foods and sugary drinks
I know. Maybe you’ll give me permission to give you some recommendations, but how dare I tell you that you shouldn’t eat a delicious hamburger with fries and an ice-cold soda, right?
Well, I have to! Processed foods and sugary drinks can spike dopamine levels in the short term, but they can also lead to crashes that leave you feeling tired and unmotivated.
Last time I ate a donut, I enjoyed it for about two minutes, but then my energy dropped, and I couldn’t focus anymore. That was cheap dopamine, and we don’t want that.
As you can see, by making some simple changes to your lifestyle, you can reduce your reliance on social media and smartphones for dopamine rushes. Try some of the substitutes listed above and see what works best for you.
What other healthy sources of dopamine do you know? Please share them in the comments.
