Discover why your brain craves the scroll—and manage it mindfully
Ever find yourself in an endless scroll on social media, wondering where the time went? You’re not alone! So many people struggle with the same thing. It’s no wonder, with our brains constantly craving that dopamine boost.
There are popular methods to combat this, like deleting social media apps off your phone. And while it works for many, there’s something deeper at play. By understanding what’s happening in our brains during these social scrolls, we can approach dopamine strategically and take control of our focus.
Today, I’ll walk you through a unique way to manage your dopamine—the **DOPA** approach. I didn’t invent it, but it’s too good not to share. This approach works especially well for people with ADHD-like tendencies, or anyone who finds themselves jumping from one thing to another without finishing. Ready? Let’s dive in!
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Dopamine and Why We Scroll
Dopamine is often called the “feel-good” hormone, and it’s central to our motivation. It drives us to do things that feel rewarding, but the problem is that our brains can get a bit lazy about it. Instead of focusing on productive dopamine hits, like exercise or creativity, we reach for quick fixes, like cookies or social media. The thrill we get from scrolling or snacking is temporary, often followed by a crash.
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The DOPA Approach: A Menu for Your Mind
Here’s a framework to approach dopamine with intention:
DOPA: I did not make this up and it’s all over TikTok!
- Design your dopamine triggers
- Omit distractions
- Prepare for productive boosts
- Advertise reminders to yourself
Think of it like building a “Dopamine Menu” with starters, mains, sides, and desserts:
1. Starters
Starters are the activities that get you moving quickly. These should be simple and quick dopamine boosts, like a five-minute dance break, a few jumping jacks, or even just stepping outside for some fresh air. Use these to get started when you feel stuck.
2. Mains
These are dopamine activities that require more time and provide a deeper satisfaction. Examples include going on a hike, doing an art project, or meeting a friend for coffee. Save these for times when you can afford the time commitment.
3. Sides
Sides go along with your mains and make the experience more enjoyable and easier to execute…especially important for a busy brain. Think about setting the mood with music, using pleasant lighting, or even putting on a soothing scent in your workspace. These subtle touches can boost your motivation and make tasks feel less daunting.
4. Desserts
Dessert activities are your treats but should be saved for last. This might be watching a Netflix show, having a sweet snack, or scrolling social media. These aren’t off-limits, but they’re best used as rewards after you’ve completed more productive tasks.
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Putting It All Together
Using this DOPA approach helps you pre-plan your dopamine sources throughout the day. That way, you don’t have to rely on impulsive, unplanned dopamine fixes like scrolling. Write out your personal Dopamine Menu, with each category filled in with activities that make you feel good and focused. This way, you’re ready to pull from it throughout your day.
If you’ve tried this out or created your own Dopamine Menu, let me know! What’s one activity you’ll try adding to your starters or mains this week?
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Let’s take charge of our dopamine and find more balance, focus, and joy! You’ve got this!
PS: Sometimes it simply boils down to “the basics” – learn how Megan increased results on her health, her wealth, & her relationships. Watch her here
Want to explore how YOU can turn around doom scrolling and doing what you KNOW is not good for you? Let’s talk!