If there were a chemical formula for happiness, dopamine would be at its core. Often called the “feel-good” neurotransmitter, dopamine drives motivation, reward, and pleasure, whether from a good meal, an achievement, or a meaningful relationship. From drug addictions to social media marathons, contemporary life has made dopamine a double-edged sword that both stimulates productivity and feeds addiction.
Dopamine and the Reward Circuit of the Brain
In essence, dopamine is a chemical signal that conveys pleasure and thus a sense of reward. Each time we do something, such as eating chocolate or receiving a compliment, our brain releases dopamine, prompting us to act again. On a neurobiological level, this is largely contingent on the mesolimbic pathway from the ventral tegmental area (VTA) to the nucleus accumbens, a central part of the brain’s reward pathways. The mesolimbic pathway reinforces behaviours we perceive as constructive or pleasurable, along with reward prediction and motivation to learn.
Certain times, these processes are commandeered by addictive drugs like cocaine, nicotine, or alcohol. Such drugs induce massive dopamine surges, overwhelming the reward centre of the brain. The brain, however, gets desensitized; thus, it needs more doses just to feel normal. This is where addiction begins — not from pleasure itself, but from the brain trying to bring balance back.
From Substances to Screens: The New Addiction
Whereas drugs used to be the primary cause of dopamine overload, technology is the new push. Every ping, like, and notification serves to deliver tiny doses of dopamine, delivered intermittently, to promote user engagement in a reward schedule that best resembles a slot machine. Social media, short videos, Reels, and streaming services exploit this gap, producing dependency with their endless cycle of suspense and satisfaction.
Although scrolling on Instagram or watching endless short videos may feel harmless, neuroscientists have shown that the brain processes the kind of stimulation presented by technology similarly to actual drug use. Such use promotes compulsive checking behaviours, fractured attention, anxiety, or withdrawal when disconnected. Functional MRI studies have shown overlapping activation in the nucleus accumbens during social media engagement and substance use, supporting the idea that digital stimuli can trigger the same reward circuits that drive addiction.
What is more concerning is that dopamine-driven design is not coincidental — it’s a result of behavioural engineering, in which algorithms find out what rewards you the most and just serve you more of it.
How It Has Progressed Over Time
Previously, dopamine was associated with real-life experiences — achievements, relationships, and learning. However, with technological advancements, pleasure has become instant and plentiful. Television and video games in the 1990s provided minimal stimulation; smartphones nowadays provide an unlimited supply of customized content. The human brain has not, however, developed quickly enough to manage this deluge of stimuli. What took effort and patience in the past is now substituted with instant gratification — one click, one swipe, one scroll.
Young adults and teenagers, who are still learning how to manage their emotions and impulses, are especially susceptible. Research indicates that adolescents who report spending more than three hours a day on social media report substantially higher levels of anxiety and depressive symptoms (Twenge et al., JAMA Psychiatry, 2019). The adolescent brain is particularly plastic in development. This means that under-stimulation from the world around them and overstimulation from technology may, quickly yet casually, shape their reward circuits — creating hyper-short attention spans and emotional instability. Excessive screen time is shown by research to change the sensitivity of dopamine receptors, making it more difficult to find pleasure in daily life. Short of that, our normal baseline happiness is decreasing while our appetites for stimulation become stronger.
The Hidden Risks of Dopamine Overload
An overload of dopamine does not indicate that we are off the charts happy, rather it may suggest that our brain’s reward system is fatigued. By constantly seeking out stimulation we are unknowingly setting ourselves up for burnout. The implications may be slow and stealthy at first, the experience of losing motivation when performing a normal task as it feels bland compared to an immediate sense of stability they may experience while waiting for digital affirmation or enjoying the pharmacologic effects of a substance. Eventually, wear and tear will dull our emotional responses to regular experiences (the ability to experience, joy). Interrupting sleep, shortening attention ability, and beginning to deteriorate mental health (anxiety, depression, poor self-esteem). Neuroscience through a functional MRI study compares and shows overlapping activation in the nucleus accumbens for engagement of social media and use of a substance. Thus the cycle seems to imply that we can use our engagement to stimulate reward circuits in the brain that resembles what drives some to addiction. When the brain becomes accustomed to constant spikes of pleasure begins screaming for more, potential manifestations include addiction, whether social media, video games, or drugs.
Reclaiming Balance: The Dopamine Detox
The solution, of course, won’t be to eliminate dopamine, but rather to bring it back in balance. “Dopamine fasting” refers to taking a break from the defeating pleasure and excitement our brains tend to rely on and instead attempting to retrain our brains to function appropriately with a more moderate and sustainable level of happiness when engaging in slower and deeper experiences. Taking time away from constant phone reminders, silencing emails, taking a break from your devices, making your devices grayscale, or simply instituting a tech break can help your mind reset its rhythm. Regular movement and moderate engagement with mindfulness will allow you to experience dopamine naturally and at a more stable and healthy level, instead of the non-stop hyper-stimulating level we are used to in the present. Focusing on meaningful activities — deep work, learning new skills — also ushers in enjoyable experiences with slower, more lasting rewards.
The most important return to balance comes with real human connection — a good old-fashioned conversation, a laugh with a friend, or time spent with family provides a level of happiness that no social media like can match. Keeping good sleep, good nutrition, and emotional awareness helps stabilize dopamine levels and ground our moods.
A Generation at Risk — and a Chance to Reset
The epidemic of dopamine does not discriminate, yet it is Gen Z and younger millennials who are bearing the burden. The brains of these two generations are wired for rapid and frequent stimulation, and as a result they are emotionally depleted. First we must be aware. Knowing the role of dopamine and information gives us control rather than being controlled by it. The intent is not to escape pleasure but to find balance between excitement and tranquility, stimulation and calmness.
In an environment that rewards immediacy, the greatest pleasure is to slow down — to earn that high by choosing focus over frenzy, presence over pings, and purpose over pleasure. Because true pleasure, as it turns out, isn’t about chasing dopamine – it’s about harnessing it.
From a psychiatric perspective, prevention begins with awareness and structured routines. Promoting consistent sleep hygiene, mindful technology consumption, physical activity, and authentic social connection are just a couple of methods used to increase mental resilience. As modelling of balanced behaviours lies within the purview of parents, teachers, and clinicians, they can help the next generation modulate their experience with pleasure and motivation in the process of building a healthier relationship.