“Why Taking a Break from Social Media Boosts Your Dopamine Levels and Mental Health”

I recently deleted Instagram & Facebook from my phone…

This may seem trivial. And maybe you won’t keep reading… but I want to share something that I feel is important and provide easy ‘how to’s’ when it comes to Nervous System Hygiene & Regulation.

As you will already know, our phones can become a double-edged sword. At the tips of our fingers we have access to anything we think, want, need and sometimes don’t need. They are brilliant in many ways, and what I have more recently been able to connect the dots between, has highlighted an adaptive behaviour that was affecting my mental health.

 I was recently listening to a great podcast. ADHD Chatter. In this episode a neuroscientist with ADHD is being interviewed by the host, who is a social media influencer, an advocate for and has ADHD himself. He was late diagnosed, and is figuring himself out with his new diagnosis, which all makes sense.

Here’s the ADHD Chatter podcast to listen for yourself.

 This episode really captivated me and gave me lots of food for thought. Especially around how our phones, more specifically social media, provide us with large amounts of artificial dopamine which gives you a real kick of motivation, pleasure and reward, then within minutes you can feel like you’ve fallen into a deep hole, without a way out. One reason we are so addicted or attached to our phones, is because our phone rewards us with what we ‘think’ we want, it gives us the surge of dopamine and it feels good. It’s just like sugar.

As humans, we naturally produce dopamine, and have a baseline amount, unless you are neurodivergent, you’ll tend to have higher or lower natural dopamine levels. (This is for another email).

Dopamine is often called the "feel-good" neurotransmitter and acts on areas of the brain to help with feelings of pleasure, satisfaction and motivation. It also plays a role in controlling memory, sleep, mood, learning, concentration, and movement.

 While smartphones offer immense convenience and connectivity, they can also hijack our dopamine system. Here’s how:

1.     Instant Gratification: Every notification, like, or message triggers a small dopamine release. Over time, our brains can become wired to seek these quick hits, leading to reduced sensitivity to natural rewards.

2.     Constant Stimulation: Endless scrolling and digital distractions can lead to dopamine depletion, leaving us feeling restless or unsatisfied.

So, take a pause and let that information sink in…

Considering dopamine plays a role in motivation, satisfaction, learning and mood… have you noticed your behaviour to keep checking your phone especially if you’ve posted something, or maybe you’re distracting yourself from something uncomfortable, and after scrolling you’ve felt worse?

 I certainly have, and after listening to this podcast episode, decided to delete Instagram and Facebook.

It didn’t take me long to make that decision and I was able to very quickly connect the dots between how I was feeling and my behaviours with my phone. I was spending far too many hours (filling in the gaps of my day) on my phone, scrolling and feeling high highs, and low lows. This would also contribute to my mood, energy, fatigue, motivation, and intentions.

 So I stopped. It’s been 21 full days, but I will say I have not missed it, not wanted to go on, and I believe this has a lot to do with the intention behind stopping. A big reason of why I deleted these apps was to be more present. To stay connected to what is happening in real life. To be with it, and not use a 1 dimensional app to dissociate. I have noticed my behaviours around my phone are still present, such as checking my emails, I guess you can say this behaviour change is a work in progress.

21 days and still going, I do feel different. I am certainly less tired from the rollercoaster of high’s & low’s of artificial dopamine. My creativity is alive again, I intentionally try to be more present and certainly have more time (even in the busy world). I don’t intend to be off the socials forever, however, developing healthier behaviours and habits in the future is my goal.

If you’re still reading, you might be wondering what happens now, how do we create natural dopamine? I want to share a couple of ways to help develop your natural dopamine levels, and perhaps change a behaviour that does not align with your values.

Engaging in simple, action-oriented tasks can naturally boost dopamine levels: from simple tasks like cleaning your teeth, making your bed, and putting things away neatly after use, to delaying gratification, and slowing down and smelling the roses.

1.     Being Action Oriented: provides a sense of achievement and triggers dopamine release.

2.     Physical activity is a potent Dopamine booster: A short walk, yoga, stretching, or running can promote elevation in mood and sharpen focus.

 3.     Setting Goals: breaking things down into more manageable tasks and checking them off as you complete them, can provide a steady flow of dopamine.

Remember, these activities not only enhance dopamine production but also contribute to a more balanced and fulfilling daily routine. By reducing smartphone use and incorporating these simple actions, you can cultivate a healthier dopamine response and overall well-being.

If you read all the way through, thank you. If you feel you learnt something new, this will have contributed to boosting your dopamine levels!!

I would love to hear from you if you have any personal insights on this topic. 

With warmth,

Kate

Mind Body Integration