Do you find yourself endlessly scrolling your phone? Is every second of your spare time seen as an opportunity to be stimulated either through entering the Tik Tok video reel vortex, scrolling Instagram/Facebook, swiping through tinder, bingeing on a Netflix or stan series, online gambling or e-shopping. On top of this do you feel like you’re living in a perpetual state of exhaustion, along with energy depletion. Are you devoid of motivation to do the things you feel you should and need to be doing? At first glance you may think you are suffering from symptoms of ADHD, depression or chronic fatigue. Instead of quickly labeling ourselves with the possibility of having a disorder maybe we can look at another perspective and explore the possibility that we may be overstimulating our dopamine system.
Dopamine is the chemical produced by our brains and nervous system that creates feelings of pleasure, excitement and reward when carrying out activities. Dopamine can also be stimulated through taking substances. This leads us to consider and discuss the dilemma of the drug that is social media and online scrolling.
It may sound confronting, but our smart phones are like a modern-day needle or tablet that we turn to for a quick hit- seeking attention, validation, pleasure and distraction with each click, swipe and scroll. Our obsession with instant gratification means we are constantly living within the limbic system of our brain which processes emotions, rather than our pre frontal cortex which deals with planning and problem solving. When we are confronted with a complex problem or issue in our lives our digital companions are there ready to serve as an escape outlet to divert us from the harshness of life with a tempting distraction.
Most things we encounter online are filtered to be beautiful and entertaining and there is no awkwardness. We can simply click on what we like and scroll away from what we don’t like. This is very different from what life and reality is actually like. Once upon a time humans used to have to sit and tolerate boredom and distress as there weren’t smart phones ready to supply us with instant gratification to escape discomfort.
The ability to constantly pursue dopamine rich rewards with a barrage of digital content can lead to dopamine burnout. When we are repeatedly exposed to pleasure producing stimuli it can lead to a dopamine deficit state as these pathways in our brains and nervous system become desensitized due to quick and over production of the chemical. Many adults, teens and now even children unknowingly overstimulate and exhaust their dopamine system with our modern lifestyles. Strong consideration regarding our digital use as a society needs to be factored in concerning our mental health and behavioural struggles. Consumption of excessive digital content can become an unhealthy coping mechanism when we face anxiety, distress and adversity in our lives.
So, what are some ways we can detox and reset our bodies dopamine levels and break the doom scrolling pleasure loop.
· Eat foods that are high in magnesium which are the building blocks for dopamine production- these include chicken, almonds, apples, avocadoes, green tea, oranges, tomatoes and oatmeal.
· Develop good sleep hygiene habits, such setting a bedtime at a reasonable hour and putting your phone down half an hour before that set bedtime. Also being mindful to not look at your phone for the first half hour you wake in the morning.
· Engage in dopamine increasing activities not screen related – these could include spending time in nature through walks, exercising, sport, meditation, gardening, writing or any other activity you find enjoyable.
· Create goals that you want to accomplish and set aside time in your daily or weekly schedule to complete tasks that contribute to this goal.
· Engage in challenging activities that require more time and effort for the reward later on, such as going for a walk/hike or run, reading a book, completing a puzzle. Engaging in any challenging activity that requires more time and effort can lead to more sustained and enduring pleasure.
Remember, the drip-fed tech fueled bliss is fleeting. Spend time doing non online related activities that you enjoy. Engaging in difficult tasks that promote your goals will lead to a longer and more sustained feeling of accomplishment and ultimately a healthier feeling of pleasure and reward.
If you need help curbing these online habits, contact us on 0479 149 277.