Dopamine Microdosing
In pursuit of happiness, we often dump dopamine into our system by the truck loads. Drinking alcohol, eating sugar, scrolling through social media - they are big dopamine hits in the moment that make us feel great. The trouble is getting high quickly is that we fall low after leaving us to chase an even bigger load of dopamine. It basically means that the pursuit of pleasure will leave us wanting more and more with no end but more pain.
Have you heard about DOPAMINE DRIPPING or DOPAMINE MICRODOSING?
As the name suggests, this is the idea of slowly dripping small doses of dopamine throughout the day. Less of a rollercoaster of highs and lows, more of a steady good level, powered by micro-moments of happiness. Small every day moments like seeing the light come through the window in the morning. Feeling the texture on your mug. Holding your love’s hand and noticing the touch of their skin. Smelling the fresh flowers and really tasting the sweetness of the fresh peach. Feeling the warmth from the pet cuddled next to you.
I first heard about this on a podcast with Dr. Amen and I really like this idea. It has a lot to do with paying attention, observing and noticing. It’s about the small details of the every day moment. It means being present in the moment. And I truly believe that this is a skill. A craft. Something that needs to be practiced and honed in on every day
Start with a detox
Just as much as the dopamine chase can feel like an addiction, a good place to start could be a detox. You don’t have to spend two weeks in the woods away from everything (even though if that’s what you’re craving it definitely is an option). It can take the form of an afternoon, a weekend of maybe simply more mindful consumption.
Here are some of the things that give you the biggest dopamine highs that you can eliminate for as long of a period as works for you:
alcohol
sugary or highly processed foods
shopping
caffeine
thrill seeking
scrolling through instagram, facebook, tiktok
Honestly, speaking for myself, the scrolling is the hardest part as the phone is always with me and it’s easy to do while I’m waiting in line at the post office, waiting for my food order or am ready to go to bed. I’ve started not taking the phone into the bedroom and have stocked up on books instead and it’s been a game changer!
Engage in dopamine dripping activities
Engaging in activities that don’t deplete the brain’s pleasure center but maintain and enhance the ability to feel joy. Most of them are related to taking things slowly.
Be grateful
Before getting out of bed or before going to sleep, think of a few things you are grateful for in this very moment. Say it to yourself, write it down / journal on it or send a bullet list via text to a friend.
Take a break to listen to music
Turn on a playlist or song that you love, or play the album that you have wanted to explore. The key here is to actively listen, don’t turn it on while you’re cleaning the house or working. Set aside as little as four minutes to actively listen to a song from start to finish. Pay attention to the different notes, the way the rhythm slows down or picks up, the different instruments you can hear in the background.
Make time to see friends
Engage in meaningful conversations, go on a walk or hike together. Make memories and laugh together, feel that you’re part of a community.
Try something new
Maybe cook a new recipe, Try something new and take the time to explore the different flavors.
Get moving!
Exercise has been shown to protect dopamine receptors (they’re said to decrease by 10% a decade as we age). It’s often used in context of addiction recovery. Find activity that you enjoy to give it a better chance of lasting. It can be as easy as going out for a walk for 15 minutes, taking the bicycle to the coffee shop,
Find your flow
The flow state describes a way of being where you are completely immersed in what you are doing. It’s usually an active state where you’re doing something you are so focused on and passionate about that nothing else matters in this moment. It’s a difficult state to get in, and it requires some trial and error. A good starting point is to explore different activities that you enjoy and making more time for it in your every day life.
Perhaps you have heard of Slomo before, a doctor who traded the ‘high life’ for a simplified life spending most of his days skating by the beach.
Meditate
Meditation helps to manage stress and increase mindfulness. Several articles I have found cite a study from the John F Kennedy Institute in 2002 that showed increased dopamine levels (65%) for those who meditated regularly.
