Lets Talk About Dopamine
Though the language may differ - dopamine cycle, pleasure cycle, reward loop - they all point to the same truth: we live in a culture of seeking, distraction, and impulse. For many of us, this environment feels normal. We were raised in it, conditioned to always reach for the next thing, the next hit, the next distraction.
We scroll, we spend, we overextend, trying to quiet the restless ache within. And when we inevitably fall short of the impossible expectations we’ve set, we turn inward with blame. I know that pattern well.
But why do we keep doing this?
James Clear, in Atomic Habits, introduces the “habit loop” - cue, craving, response, reward - that shapes behavior. Dr. Anna Lembke, in Dopamine Nation, explains how dopamine drives this loop: every hit of pleasure creates a craving for more. Not because we’re greedy or weak, but because our brains are wired to avoid the emotional dip that follows the high.
Understanding the why behind our behavior is essential to creating lasting change. And once we do, we can begin to shift the loop.
What Is Dopamine?
Dopamine is a neurotransmitter - a chemical messenger that helps neurons communicate. It plays a key role in the brain’s reward system, driving motivation, pleasure, and reinforcement learning.
Here’s the key: dopamine is less about the pleasure itself and more about the anticipation of reward. It nudges you to check your phone, grab the cookie, open the shopping tab, or scroll “just one more time.” Dopamine is less about liking and more about wanting and wanting more.
A Day in the Loop
Imagine this:
You scroll Instagram. Something funny or pretty appears. Dopamine lights up. Your brain goes, That felt good! More, please.
You keep scrolling. More laughs. More golden-hour lighting. Cute dog.
Then (oh no!) a boring post. Dopamine dips. Your brain panics: Find something else!
So you scroll again. And again. And again.
This is the cycle. The loop. The trap.
The Dopamine Loop in Real Life:
Anticipate pleasure → dopamine rises
Take action → scroll, eat, check, buy
Get a reward → brief satisfaction
Crash → dopamine drops
Want more → to avoid the dip
Repeat. Sound familiar?
Why This Matters
Understanding this loop frees you from self-blame. You’re not lazy or broken, your brain is doing exactly what it’s designed to do. But like a puppy, your dopamine system needs guidance.
With awareness, we can start choosing habits that create steady, meaningful dopamine: movement, creativity, completing small tasks, quality time. They may not give the same instant buzz, but they bring lasting satisfaction and fewer crashes.
Step 1 – Understanding
First, understand what’s happening in your brain. That craving or restlessness is just a short-term chemical dip. It’s normal. You’re not broken, and there’s nothing to “fix.”
Step 2 - Awareness
Catch it in real time. Ask yourself:
When do I notice restless, seeking energy?
What triggers a dip—scrolling, sugar, screen time?
Notice it. No judgment. For me, spotting the impulse became a little game. Some days I acted on it, some days I didn’t. Over time, I created a pause—a moment of presence—between the urge and the response.
Step 3 - Note the Loop
Track your personal loop. Most of us have go-to patterns: boredom → phone → scroll → empty → repeat.
Observe it without pressure. Draw it, jot it, track it. Recognizing your patterns is the first step toward change.
Step 4 - Interrupt the Loop
When you notice the urge, pause and ask:
What am I really needing right now?
Is this pleasure or a distraction?
Can I ride it out, or choose something else—just for 60 seconds?
You might still scroll or snack—but now with awareness. Or, you might surprise yourself: a breath, a stretch, a walk, or even just observing the feeling.
This moment of pause is where new neural pathways form—not through discipline alone, but through presence and choice.
Step 5 - Build Steady Dopamine
Introduce loops that nourish rather than drain. These are slow, steady sources of satisfaction:
Completing a small task
Moving your body (walks, dancing, stretching)
Creating something (writing, drawing, cooking)
Connecting meaningfully with someone
Spending time in nature
Practicing mindfulness, stillness, or breathwork
Start with one or two small practices daily. Over time, cravings lose their grip, not because you’ve forced them away, but because your brain has something better to work with.
Step 6 - Integrate with Consistency
Integration is key. This is where change becomes rhythm, not perfection.
Track patterns gently
Celebrate tiny wins
Have compassion for the dips
Stay curious
This work isn’t about control, or being rigid. It’s about a kinder, more regulated relationship with your brain and body, one that doesn’t rely on constant stimulation to feel okay.
The more you practice, the less effort it takes. You begin to embody a quieter, grounded satisfaction that lasts far longer than any quick hit ever could.
Let me know how you get on. I’ll keep sharing my own journey too.
Love,
Lucy
References:
Dopamine Nation, Dr. Anna Lembke
Atomic Habits, James Clear
