Neuroscientist Dr. Tara Swart recently shared an Instagram post to highlight a major issue affecting people – dopamine overstimulation.

According to him, digital screens, frequent contact for unhealthy eating habits, and demanding immediate satisfaction within short spans are disrupting the brain’s reward system, increasing the dependence on external stimuli for pleasure.

What is dopamine and why does it matter?

Dopamine is a neurotransmitter often called “feel-good” chemicals because it plays an important role in inspiration, joy and reward. This helps us feel satisfied when we complete something, driving us to look for new goals.

However, when the dopamine levels are artificially increased, such as excessive social media use or junk food consumption, it can destroy the brain’s reward system. It seems less satisfactory to normal, everyday achievements, pushing people to pursue a strong dopamine hit.

How is everyday habits disrupting your brain reward system

Dr. Swart explained how common modern habits are overthimaking dopamine receptors, making it difficult for people to feel naturally motivated.

Constant scrolling and notifications

The social media platform is designed for small burst of dopamine with all kinds of comments, or notification. “Every swipe and notification gives you a small dopamine hit,” he wrote. Over time, customizing the brain, simply requires more stimulation to feel normal. It reduces inspiration for deep, meaningful tasks.

How to fix it? Take “dopamine brake”, to allow a 30 -minute walk without your phone or to allow your brain to reset your brain for a digital detox period every day.

Multi-tasking all day

Switching between functions increases dopamine drains and increases mental fatigue. Dr. Swart said, “Your prefrontal cortex (responsible for focus) gets overwhelmed quickly.”

How to fix it? Use time management techniques such as Pomodoro method, working in concentrated intervals, improvement in productivity and naturally promote dopamine. “Give your brain a clear task, and stick to it. The focused work naturally increases the dopamine when you complete something meaningful,” he wrote.

Never win

Many people chase the next goal without stopping to accept their achievements. “If you ever stop to celebrate, your brain does not get a chance to add effort with reward,” he warned.

Ho wto fixes it? Take a moment to reflect and persuade achievements to strengthen inspiration.

Junk Food and Sugar Snacks

Processed foods rapidly spikes dopamine, but also destroy the brain over time, causing normal food to reduce craving for less satisfactory and unhealthy foods.

How to fix it? Instead of relying on sugars snacks for energy, balance blood sugar by eating protein and fiber -rich foods.

Bipo

Watching episodes after the episode saves passive dopamine hits, more efficient but reduces interest in complete activities.

How to fix it? To reset the reward system of the brain, limit the behavior and attach to activities such as moving between jernling or episodes.

Excessive caffeine

Caffeine temporarily promotes dopamine, but excessive use can cause dependence, making people feel tired without it.

How to fix it? Consumption of bicycle caffeine from taking 1-2 days off per week. Alternative energy boosters such as cold shower and exercise can also help.

substance abuse

Drugs and alcohol hijack the dopamine routes, causing drug addiction and reduces happiness from normal activities.

How to fix it? Recovery involves re -involving the brain through persistent healthy habits, exercises and therapy.

Boredom

Continuous stimulation prevents the brain from resetting the dopamine levels. “When you avoid boredom, your brain never gets a chance to reset its dopamine baseline,” Dr. Swart explained.

How to fix it? Allow yourself for moments of boredom, such as standing in line without your phone, to reset your brain naturally.

Small tasks over-advertisements

After every minor task, its own treatment dilutes the dopamine reaction, reduces the reward effect for large achievements.

How to fix it? Stack award for meaningful progress rather than every small action.

Chronic laxity

Delay in tasks reduces dopamine release, strengthening the avoidance behavior.

How to fix it? The “5-mintenment rule”, starting a task for only five minutes, can produce enough dopamine to keep going.

The good news is that dopamine levels can be balanced with mindful lifestyle changes. Dr. Swart suggested celebrating individual achievements as an effective methods of reconstructing structured digital detox, nutritious food, and inspiration.

“Let yourself be bored.” Seriously, “he advised, emphasizing that the low-stimulation period is essential for a healthy brain.