Lately, it seems like everyone is nostalgic for the ’90s — and I have to say, I wholeheartedly agree. As a child of the decade, there was something so magical about a time where screens were limited to boxy TVs in the living room or bulky, stationary computers. Social media didn’t monopolize our every waking moment, and instead we spent time on tangible activities and hobbies that required our full attention.
Now, with our computers (ahem, smartphones) seemingly glued to our hands, we’re not only available at all times, but also carry a mode of constant distraction. And, as most of us intuitively feel, this lifestyle could be wreaking havoc on our mental health. Namely, we’re messing with the way dopamine is produced and received in our brains (for context: dopamine is a neurotransmitter that’s integral to our brain’s reward system, and it influences feelings of pleasure, motivation, mood, and more.)
Experts Featured in This Article
Nicole Vignola, MSc, is a neuroscientist, brain health consultant, and founder of the Mental Currency Method.
“The underlying rule for dopamine is you want effort involved in reward,” says neuroscientist Nicole Vignola, MSc. However, activities like scrolling on social media (along with gambling, doing drugs, or drinking alcohol) lead to a massive spike in dopamine, but don’t require any significant effort.
“If you’ve got this volatile spike and then a volatile drop, you’re always going to be in this reward-seeking behavior,” she explains. “Not only that, but your brain is also going to start to prioritize immediate rewards over long-term gains.” This could look like scrolling for hours instead of reading, or even opting for quick, unhealthy dinners rather than putting effort into cooking a nutritious meal. And so, it perpetuates a vicious cycle.
However, there’s an alternative: “slow dopamine” habits. What does this look like, exactly? I chatted with Vignola about the difference between slow and fast dopamine, why this matters for our brain health, and how to shift our habits in a practical, sustainable way.
Why Slow Dopamine Is Good For Our Health
Dopamine increases in two different ways: in response to trying to obtain a reward, and also when we have a spontaneous reward. “The slow release of working for something means you have a sustained rise, and then you’ve got a sustained drop,” Vignola says. Whereas, if you’re getting “quick dopamine” or “cheap dopamine,” as she puts it, you’ll experience that aforementioned huge spike and then a huge drop.
“The problem is that with dopamine there’s a refractory period, meaning it needs time to replenish,” Vignola explains. And, after a rapid, high-intensity spike in dopamine, the baseline level of dopamine drops much lower than the original level, which can lead to a state of lower motivation and energy. It also means you need a bigger dose to feel as much fulfillment or enjoyment from whatever you’re doing, says Vignola. “That’s why social media starts to feel like this hamster wheel, seeking reward but not really feeling anything.”
Slow dopamine, however, “refers to anything that requires you to put in effort to attain the result,” says Vignola. That includes going for a walk, washing the dishes, exercising, sauna and cold bathing — really anything that involves time, effort, and delayed gratification. And, the absolute best kind of dopamine comes from working on a long-term goal, over time. Think: committing to learning guitar, and setting aside time each day to work towards that skill.
How to Incorporate More Slow-Dopamine Activities Into Your Routine
Last year, I felt so fed up with my screen dependency — especially when I became acutely aware that it was having a negative impact on my anxiety levels and ability to focus. So, I decided to take a “dopamine reset trip,” aka three days without screens, excessive caffeine, processed food, or passive entertainment. Instead, I engaged in slow-dopamine, low-stimulation activities: exercising, reading, writing, and spending time in nature. And, I have to say, it was incredible just how much I started to feel like the best version of myself, in a short amount of time.
Ever since that experience, I’ve been determined to bring those changes into my everyday life, wherever possible. I tried practicing intermittent digital fasting, where I stop looking at screens an hour before bed and an hour after waking. And, I’ve been using the Brick — a physical device that locks me out of social media and distracting apps. Most recently, however, I started thinking about those slow-dopamine habits Vignola taught me about, and how I could prioritize them in the name of my mental well-being.
After my dopamine reset trip, Vignola told me that one of the best ways to break our ties to cheap dopamine is to replace rather than just remove: “The brain is wired for stimulation, but when we’re thoughtful about what we feed it, we can shift from compulsive consumption to conscious engagement.”
And, these changes don’t need to be drastic. She recommends simply taking a walk in the morning rather than checking your phone the moment your eyes open. Or, reading in the evening before bed rather than scrolling.
Personally, I’m making it a goal to reconnect with the screen-free activities that brought me joy as a child, such as reading, playing piano, sewing, and crafting. Admittedly, as I’ve tried to pick up these hobbies again, I’ve experienced some mental friction — as if my adult brain has an aversion to putting effort into tasks that exist outside of my work. However, in the moments that I’ve allowed myself to lean in — to sit at the piano and play, even if it’s challenging, and even if I don’t get it perfectly right away — I’ve felt an astonishing sense of peace and enjoyment. And I’ve been feeling a sense of fulfillment after trying these hobbies again, rather than the shame or guilt I often experience after getting sucked into a social media rabbit hole.
This whole concept may seem shockingly simple, but the reality is these small changes can have a profound impact on our brain and mental health. So, I encourage you to try to add a few slow-dopamine habits into your routine this spring and beyond — whether that’s simply walking each day or listening to a podcast that teaches you something new. The way Vignola sees it: “As you do minor tweaks, you start to realize that life is actually more enjoyable.”
Life is too short to spend hours passively behind my phone getting cheap hits of dopamine. I want to live a full, beautiful life — and for me, the first step is embracing activities that bring me back to the real world and back to myself.
Kristine Thomason is a lifestyle writer and editor based in Southern California. Previously, she was the health and fitness director at mindbodygreen, and the fitness and wellness editor at Women’s Health. Kristine’s work has also appeared in PS, Travel + Leisure, Men’s Health, Health, and Refinery29, among others.