Dopamine Fix…

We’re hearing a lot lately about dopamine and how it affects us on the daily. For anyone wondering what dopamine actually is (besides a word people casually drop to sound informed), it’s a neurotransmitter and hormone produced in the brain. Like most good things in life—tea, wine, and unsolicited advice—we need just the right amount. Too much or too little can mess with sleep, mood, memory, and muscle control. Basically, it’s the brain’s version of “everything in moderation.”

I recently posted that I decided to give up social media for Lent—roughly two months. And honestly? It’s going pretty well. I do still have to check “Crackbook” occasionally because I run our local Buy Nothing group, but I’m no longer doom-scrolling or playing everyone’s-fabulous-life comparison Olympics. Highly recommend.

That said, I am missing everyone’s winter vacation photos. Nothing like watching your friends sip margaritas on a beach while you chip ice off your windshield. But hey—they’ll still be there when I’m ready to return, probably with a sunburn and a caption about “much-needed rest.”

What has started happening, however, is an increase in panic attacks. Small ones, but definitely noticeable. My heart races, I feel a bit nauseous, and suddenly I can hear my own pulse like a drum solo in my ears. Which is…not ideal. Especially since I had been toying with the idea of going off my anti-anxiety medication. Apparently, the universe read that plan and said, “Absolutely not.”

At my recent appointment, I told my psychotherapist about the panic attacks and how they seem to come out of nowhere. We talked about my usual coping tools—which, frankly, have been about as effective as a sweater in a heat wave lately. I even mentioned I was considering increasing my meds instead of decreasing them.

Then, almost as an afterthought, I said I’d quit social media.

She paused. Looked at me. And said, “Well…there it is.”

Turns out, I had gone cold turkey off a major dopamine source. Oops.

This isn’t exactly breaking news. Screen time is addictive. You only need to look at a group of “screenagers” sitting together, all silently hunched over their phones like modern-day gargoyles. Or tell a small child they can’t watch TV anymore and watch chaos unfold. Suddenly, you’re negotiating like a hostage mediator.

So the question became: how do I replace those quick, easy dopamine hits?

The thing is, I’m actually pretty good at finding dopamine in healthier ways. I love exercising. I love setting goals (hello, checklists). I enjoy trying new things, listening to uplifting music, and I meditate regularly. Honestly, writing this out makes me sound like a wellness influencer who drinks cold pressed juice and owns all the latest Lulu sets.

But here’s the catch: those things take effort. They require time, intention, and occasionally putting on real pants. Social media, on the other hand, is effortless. It’s a quick 2–5 minute scroll while waiting for the kettle to boil. It’s the mental equivalent of grabbing a snack instead of cooking a full meal. Our brains love easy. They would like everything to be easy, please and thank you.

My therapist suggested trying some brain-activating online games as a substitute. Seemed harmless enough.

It was NOT.

I downloaded a farming game. A very engaging farming game. Suddenly, I was emotionally invested in digital pumpkins and logging in every spare second to collect eggs. At one point, I lost half a Sunday morning to harvesting imaginary crops. My children started making fun of me, which, frankly, was deserved. The game was promptly deleted. Dignity partially restored.

Next, I tried puzzle games. Much better. I pair them with deep breathing or short YouTube videos about work or hiking. I’ve also started direct messaging people more—actual conversations with actual humans. So if you’ve received a random “Hey! How are you?” from me lately, congratulations—you’re part of my dopamine recovery plan. And also, I genuinely like you.

Then came my most exciting purchase: a walking pad. I’ve been eyeing one since the pandemic, and when I found one 70% off at Canadian Tire, it felt like fate (or at least very aggressive marketing). Now, instead of scrolling while watching mindless TV, I walk. Since I’m also training for a 75KM trek—because apparently I like challenges that sound slightly unhinged—I’ve even started walking with weight on my back. Multitasking at its finest.

I’m not saying I’ll give up social media forever. There’s definitely value in it. I love a good cute animal video and sharing memes with my kids and friends. But I can say with confidence that I won’t be reloading those apps onto my phone anytime soon.

Maybe the iPad will get them back eventually—for controlled, intentional, “I just need a laugh” usage. But this whole experiment has made me much more aware of how I choose to create dopamine in my life.

And if nothing else, I now know I should never be trusted with virtual farmland.