The Dopamine Dilemma: Navigating the Neurochemical's Dark Side in Modern Society
Photo by David Matos on Unsplash
dopamine. / (ˈdɒpəmɪn) / noun. A chemical found in the brain that acts as a neurotransmitter and as an intermediate compound in the synthesis of nonadrenaline.
Introduction:
You may have noted in previous articles that the subject of Dopamine-and its effects on our brains-is at the core of The Art of Slowdown’s message. But what is Dopamine and why does it matter? Why should we try to understand the impact of this chemical on our brain and the consequential result on our behaviours? Keen to learn more on the subject? Okay, then let’s dig-in!
Dopamine is a neurotransmitter often associated with the brain's reward system. And in the intricate dance of neurotransmitters within the brain, dopamine takes centre stage as a pivotal player in the reward system. As we advance through the 4th industrial revolution headlong into a “digital everywhere” reality, where WE are becoming the product and our attention bought and sold, becoming conscious of this reality is to be better prepared and able to understand why we feel the way we do: anxious, stressed and overloaded. Once we know, we can take better steps to regain control and build guard-rails against the increasingly prevalent effects of a ‘digital overload’.
Dopamine, often dubbed the "feel-good" neurotransmitter, plays a crucial role in the motivation, pleasure, and reward systems inherent in the brain. It is released during natural activities promoting survival and well-being, like eating and social interactions. Think of it as a chemical messenger that facilitates communication within your brain and between your brain and the rest of your body (Neurons (nerve cells) release it to communicate with other nerve cells).
Its key functions as a neurotransmitter include:
Movement: Dopamine is involved in motor control and coordination.
Memory: It plays a role in memory formation and retrieval.
Pleasurable Reward and Motivation: Ever felt that sense of pleasure or motivation after achieving something? Thank dopamine for that!
Behaviour and Cognition: It influences decision-making, attention, and cognitive processes.
Attention: Dopamine helps you focus on tasks.
Sleep and Arousal: It affects wakefulness and sleep cycles.
Mood: Dopamine levels impact your overall mood.
Learning: It contributes to the learning process.
Lactation: Dopamine is involved in milk production during breastfeeding.
Interestingly, Dopamine also acts as a hormone. In-fact, it’s part of the “fight-or-flight” response, which your body activates during stressful situations (like needing to escape danger).
Photo by Gaspar Uhas on Unsplash
Dopamine is often dubbed the “feel-good” hormone. When you experience pleasure or satisfaction, your brain releases a surge of dopamine which then motivates you to repeat behaviours necessary for survival, like eating, drinking, and competing. It’s easy to understand how this mechanism can become unbalanced, or exploited, possibly leading to addiction…think about some of our behaviours and note your own reaction to something like eating or scrolling Instagram on your phone….
As we navigate the digital landscape, we should (we need to) become more aware that certain areas of modern technology are fundamentally designed to exploit our brain's reward system. Social media, video games and smartphones, are all optimised to trigger excessive dopamine release, leading to potential for addictive behaviours. Many studies reveal a concerning correlation between increased screen time and surges in dopamine, which raises questions about the long-term consequences for humans.
Chamath Palihapitiya, the famous former Vice President of User Growth at Facebook, expressed tremendous guilt in a series of interviews around 2017 (21:24) on the impact of this technology on our brains. In a talk to Stanford students, he highlighted the destructive effects of short-term, dopamine-driven feedback loops created by platforms like Facebook, Snapchat, and Instagram. These platforms leverage the same neural circuitry used by slot machines and cocaine to keep users engaged.
In his talk Chamath vocalised his concerns that social media platforms exploit this dopamine response to keep users hooked. You see, Smartphones and social media platforms provide hyper-social environments that tap into the fundamental design of human society and thus our brain wiring. In essence, these technologies allow us to carry immense social connections in our pockets. In an article written by Trevor Haynes for Harvard, he states that, “Though humans have evolved to be social—a key feature to our success as a species—the social structures in which we thrive tend to contain about 150 individuals. This number is orders of magnitude smaller than the 2 billion potential connections we carry around in our pockets today.”
It’s therefore appropriate to state that Platforms like Facebook and Instagram hijack our reward system, keeping us engaged through notifications, likes, and social validation. In his commentary, Chamath pointed out that the creation of these profound technological tools has the potential to rip apart the fundamental fabric of our societies, by, for example, removing the usual standards of discourse and replacing with algorithmically driven echo-chambers, providing a huge potential for spread of disinformation and distortion of reality through mistruths. A truly global issue.
The critical point to consider around the Short-term rewards (likes, comments, notifications) is that they, by design, create addictive feedback loops. These loops keep us scrolling, tapping, and swiping, seeking the next dopamine hit. The cost is profound. It’s our well-being that is being affected, but it is also hugely detrimental to our attention span.
This constant connectivity comes at a cost: increased anxiety, depression, poor sleep quality, and even higher risk of car accidents. It’s obvious that as a society, we have become addicted to our phones, feeling phantom vibrations even when they’re not there. And the real battle that is being waged across our lives, is The Battle for Your Time.
If we move the subject towards attention and Learning, the risk is that quick rewards from digital interactions can impair our ability to focus and engage in deep, meaningful tasks or learning. We can see evidence of this everywhere, and in the form of the constant reach for a mobile phone, despite the context or social setting and more friends stating that they cannot fully focus on a book anymore. This impact on attention span is highly concerning, especially in the younger generation who are truly immersed in the digital world. The apprehension is that this leads to isolation or a preference for digital interaction over face-to-face communication. Almost like an unintended unplugging from the real world, in favour of a more gratifying dopamine reinforcing digital reality, preferring smaller, digestible chunks of information to plot, structure and narrative development common to a novel.
A huge concern would be the ongoing diminishing of art to mere commoditisation, as the constant distraction and need for instant gratification impairs society’s ability to truly live in the moment and appreciate the vibrancy and depth of art in its many stunningly, immersive, visual, audible and emotionally connecting forms. This is a very real risk, with artists already falling victim to the structural and financial folly of the modern appification of music. The old business model has been under duress for some time, and artists really need society to value their art as the highest expression of all this is brilliant about society, once again. And Art should have financial value, as well as emotional, intrinsic value. We cannot risk the unintended destruction of these most valuable aspects of society.
It's no wonder that the collective mental health of society is suffering, including increased rates of depression, anxiety, and other disorders linked to dopamine dysregulation. If we consider the bombardment of content in our lives and the insidiously addictive nature of these technologies, we realise that Naval Ravikant is profoundly correct in his assertion “The modern Devil is cheap dopamine”.
Andy Oattes.
Here are some suggestions to help you find your Digital Antidote in this, busy Dopamine landscape:
Digital Detox days:
Designate specific days or weekends as "digital detox" periods.
Disconnect from social media, video games, and other digital platforms.
Get outdoors, read a physical book, or spend quality time with friends and family without digital distractions.
Mindful consumption:
Set daily or weekly limits on screen time for social media, gaming, and other digital activities.
Use smartphone features or third-party apps to track and manage screen time.
Be intentional about the content consumed online, focusing on positive and educational materials.
Low Dopamine activities:
Incorporate activities that promote well-being without excessive dopamine release, such as mindfulness meditation, yoga, or nature walks.
Spend time engaging in hobbies that provide a sense of accomplishment without relying on quick rewards. Reading a physical book is a hugely rewarding exercise, with plenty of room for self-education.
Tech-Free Zones:
Designate certain areas of your home or specific times of the day as tech-free zones.
Create spaces for face-to-face interactions, relaxation, and reflection without the influence of screens.
Go to sleep without the phone in the room – you’ll notice a huge positive impact for sleep and early rising.
Connecting Socially offline:
Plan social activities or gatherings with friends and family that involve face-to-face interaction.
Practice active listening and meaningful conversations without the constant interruption of digital devices.
Go see some live music, or hang out with friends, listening to an amazing piece of vinyl on a Hi-Fi system!
Educational activities:
Stay informed about the potential effects of excessive dopamine stimulation on mental health.
Attend workshops, seminars, or engage in online courses that provide insights into digital well-being and mindful technology use.
Journaling:
Maintain a journal to reflect on your daily digital interactions and emotional responses.
Identify patterns of behaviour and assess how certain activities impact your mood and well-being.
Regular exercise:
Regular physical activity has been shown to positively influence dopamine regulation - and a walk can always provide the processing time you need to work out ANY problem.
Incorporate exercise routines into your daily or weekly schedule to promote overall mental and physical health.
Establish realistic goals:
Establish achievable goals for reducing screen time or altering digital habits.
Celebrate small victories and gradually work towards a healthier balance.
Get involved with your local community:
Join community groups or organizations that focus on activities unrelated to digital technologies.
Build a support network for individuals seeking to strike a better balance in their engagement with dopamine-inducing activities.
These exercises are designed to help you to cultivate awareness, make more intentional choices, and develop a healthier relationship with cheap Dopamine in the digital age.