We all chase that feel-good rush. Whether it’s checking our phones first thing in the morning or reaching for that second glass of wine after a long day, we’ve all been there. But what if I told you that much of this behaviour isn’t just about habit . It’s about a brain chemical called dopamine. And while it’s essential for motivation and pleasure, dopamine can also lead us into some dark corners when it gets hijacked.

Let’s break down how this powerful molecule dances with addiction . And more importantly, how we can reclaim control of the steps.

What Is Dopamine, Really?

Dopamine is often dubbed the “pleasure chemical”. That’s not quite right though. It’s actually more about anticipation and motivation than pleasure itself. Picture it as your brain’s way of tagging behaviours with a “this is worth pursuing” label.

Eating delicious food? Dopamine spike.
Getting a like on your latest insta post? Dopamine hit.
Finishing a 5K run you thought you’d bail on? Yep, dopamine again.

The problem? Our brains are designed to remember what triggers dopamine and seek it out again. That’s incredibly helpful when it comes to survival (like finding food), but when modern life floods us with artificial dopamine triggers . Things go sideways.

How Addiction Hijacks the Reward System

Addiction isn’t just about bad choices or poor willpower . That’s an outdated and frankly harmful oversimplification. What’s really at play is how powerful stimuli . Like drugs, gambling, porn, or social media — override our natural dopamine system.

When something causes an enormous dopamine spike, your brain takes notice. It thinks, “Whoa, this must be super important to my survival.” So, it creates strong urges to repeat the behaviour. Over time, this creates a loop:

1. Trigger (stress, boredom, loneliness)
2. Behaviour (scrolling, drinking, snorting, gaming)
3. Dopamine hit
4. Temporary relief or pleasure
5. Craving returns

Rinse and repeat.

I’ve worked with people in recovery who described it as being “chained to a dopamine cycle” . No longer enjoying the thing, but needing it just to feel okay. And this isn’t just anecdotal. Peer-reviewed studies from the National Institute on Drug Abuse (NIDA) consistently show how addiction reshapes the brain’s reward pathways, leading to tolerance and compulsive behaviour (NIDA, 2023).

Dopamine Tolerance: When More Becomes Not Enough

Here’s the catch: the more you flood your brain with dopamine, the less sensitive your receptors become. Think of it like volume. At first, a whisper is enough. But if you keep cranking up the stereo, your brain starts to tune it out.

This is known as tolerance, and it’s why people often escalate their behaviours . More booze, harder drugs, longer scrolling sessions. It’s not about wanting more pleasure; it’s about feeling normal again.

Over time, natural dopamine sources . Like a walk in the park or a chat with a mate . Barely register. And that’s the real tragedy. The brain’s capacity to feel joy from wholesome things gets dimmed like a light with a dying bulb.

Common Behaviours Fuelled by Dopamine Surges

Not all addictions look like dirty alleyways and rehab centres. Some wear suits, others carry smartphones. The behaviours might look different, but they often stem from the same dopamine loop:

• Recreational drugs (especially stimulants like cocaine and meth)
• Alcohol and nicotine
• Social media and phone checking
• Porn and compulsive sexual behaviour
• Gambling . Both in casinos and on your phone
• Overeating, especially junk food

A 2024 study in The Lancet Psychiatry found notable overlap between the neurobiology of substance use disorders and behavioural addictions like internet gaming. Bottom line: the brain doesn’t always care what gives it the hit . Only that it gets one.

So… How Do You Rewire Your Brain?

Now the good news: our brains are plastic. That means they can change. And they do change . Especially when we stop flooding them with artificial spikes and reintroduce slower, steadier sources of dopamine.

Healthier, Natural Ways to Boost Dopamine

Let’s talk about some of the most evidence-backed, brain-friendly behaviours that help regulate dopamine production:

• Exercise: Cardiovascular workouts, resistance training, even brisk walks. Studies show regular movement increases the availability of dopamine receptors (Meeusen, 2020).

• Sunlight: Exposure to natural light stimulates the release of dopamine, especially early in the morning. Spend 20-30 minutes outside. No sunglasses if sunlight is safe.

• Sleep: Chronic sleep deprivation blunts dopamine responsiveness. Aim for 7-9 hours of quality rest.

• Music and creativity: Playing an instrument, painting, or journaling can elevate dopamine . Especially when done consistently.

• Meditation and mindfulness: Despite sounding a bit woo-woo, there’s solid evidence that meditative practices balance dopamine and reduce cravings. Look up data from UCLA’s Mindful Awareness Research Center . It’s compelling.

• Balanced nutrition: Tyrosine-rich foods like eggs, dairy, beans, and nuts provide building blocks for dopamine production.

Limit the Artificial Stuff, Gradually

If you’re used to multiple daily dopamine spikes . From caffeine to Instagram . Going cold turkey might feel like emotional whiplash. Instead, take a stepwise approach:

• Set phone-free times, especially in the morning and before bed.
• Reduce sugar, alcohol, or fast food in small, manageable steps.
• Replace doomscrolling with a 10-minute walk or creative hobby.
• Try dopamine fasting: disconnect from hyper-stimulating activities for a day each week. This can “reset” your dopamine baseline, making natural rewards feel good again.

Therapy Helps, A Lot

If you’re stuck in a cycle that feels impossible to break, you’re not alone . And you’re not broken. Therapies like Cognitive Behavioural Therapy (CBT) and Motivational Interviewing are scientifically backed methods designed to rewire these patterns and boost healthy decision-making.

I’ve seen clients transform their lives with a mix of counselling, accountability, and small-but-steady habit change. Don’t underestimate the power of human support . We’re social creatures, and connection trumps dopamine alone.

Restoration Over Deprivation

This whole journey isn’t about denying yourself pleasure . It’s about reclaiming it. When your brain isn’t constantly jacked up on artificial highs, you start to feel things again. Nature feels warmer. Connections feel deeper. Life slows down in the best way.

A friend recently told me, “I thought quitting my addiction meant giving up joy. But I’ve actually found it again . In the most ordinary places.” That stuck with me. That’s the kind of dopamine that doesn’t burn you out. It nourishes.

Final Thoughts

Dopamine is a wild and wondrous part of being human. It motivates us, rewards us, and keeps us moving towards what matters. But when it’s hijacked by addiction, it can feel like we’ve lost the steering wheel.

The way forward isn’t about shame or struggle . It’s about rewiring the reward system, one healthier cue at a time.

If you’re ready to step off the dopamine rollercoaster, start small. Replace, don’t just remove. Restore, don’t restrict. And reach out . Because support is half the journey.

Got a personal story or strategy that’s helped you wean off a not-so-great dopamine habit? Leave a comment or email me directly. You never know who you might inspire.

And here’s a simple challenge: do one thing today that boosts dopamine naturally. Whatever it is, let it be enough.

Your brain . And probably your future self . Will thank you.