“We are devouring ourselves.”
Dr. Anna Lembke, the writer of Dopamine Nation and a psychiatrist who’s studied a ton of dopamine addiction cases, calls the pursuit of cheap dopamine “compulsive overconsumption.”
The cheap dopamine we get mostly comes from binging Netflix series, scrolling through social media, watching pornography, and engaging in other activities that give us a short-term dose of pleasure.
Although these cheap thrills can provide an escape from reality, they have been linked to feelings of depression, anxiety, and low self-esteem due to their inability to serve as sustainable sources of happiness or fulfillment.
You might recognize the feeling after you’ve watched 10 episodes of your favorite show in rapid succession. You slip into an almost depressive state.
Or, once you’ve finished a fiction novel, nothing in your life seems exciting anymore. And you desperately search for another book or movie to give you that short-term high again.
A “hit” of cheap dopamine takes us to an extreme level of pleasure (like a drug would), only to come crashing down and hate everything about our lives once the effect wears off.
This leads to a constant cycle of addiction to cheap dopamine. When we feel low, we seek it again. Then, we feel high for a while, only for our mood to plunge again. And so on…
Basically, cheap dopamine is a huge problem.
My journey with cheap dopamine started around eight years ago. But I only understood the concept now (after reading Dopamine Nation) and how harmful it is.
In this article, I’ll explain what cheap dopamine is, the signs of addiction, and how to overcome this need for mindless pleasure, so you have the energy and motivation to do the tasks that will enhance your life.
Table of Contents
What Is Cheap Dopamine?
Cheap dopamine is an artificial source of pleasure, cheap and easy to come by, yet leaving us with little satisfaction or fulfillment.
Our brains are wired for reward-seeking behavior, and cheap dopamine gives us an easy way to receive it. Unfortunately, cheap dopamine is only a short-term fix and usually leaves us feeling worse when reality sets in.
We become reliant on cheap dopamine because it provides temporary relief, and we convince ourselves that we need it to feel happy or fulfilled.
Chemical drugs aren’t the only things you can get addicted to. Today there are digital drugs. Apps, games, movies, books, social media, and porn are more accessible than ever, leaving us all like addicts with no control over our urges and emotions.
What Are the Signs of Cheap Dopamine Addiction?
It’s important to recognize the signs of cheap dopamine addiction so that you can take steps toward addressing the issue. Some common warning signs include:
- Excessive time spent watching television.
- Spending too much time checking social media accounts.
- Using online gaming platforms to an unhealthy extent.
- Neglecting relationships with friends and family.
- Becoming irritable when unable to access your sources of pleasure.
- Putting off meaningful tasks and important projects.
Related Post: What to Do Instead of Going on Social Media (+40 Useful Things)
Why Are We Constantly in Pursuit of Cheap Dopamine?
Here are a few reasons why we are addicted to cheap dopamine, despite knowing it’s terrible for us:
We Want to Escape Our Reality
Life is tough. There are grown-up expectations, disappointments, heartbreak, financial struggles, and health issues; you name it. The never-ending list of life’s “real problems” is overwhelming. So, is it really so bad to want to escape? Just for an hour or two?
Of course not. Escapism is healthy — in controlled amounts. Sometimes all you need is a good book or movie to cheer you up and renew your enthusiasm for life.
But when you spend three days reading novel after novel and watching an entire series while ignoring the projects that really need to get done — that’s not healthy.
A person can become your source of cheap dopamine too. In fact, cheap dopamine is the source of all toxic relationships. Obsessing over a person, wanting to spend all your time with them, constantly thinking about them when they leave, and avoiding your own life in the process -– is the perfect recipe for a miserable existence.
I know this because I was there once.
And when that person left, I substituted that dopamine rush with books, music, movies, and YouTube videos (none of which are bad, but I practically drowned myself in them.)
I operated on such a low vibration that I needed these vices to pick me up for a few minutes. And ended up shooting my mental and physical health to sh*t.
When I stopped partaking in these activities, I had to face my life, which made me hate it even more. Soon, I needed bigger hits of cheap dopamine to escape for longer. I didn’t want to be present anymore.
We Can’t Tolerate Discomfort
Anna says, “We’ve lost the ability to tolerate even minor forms of discomfort. We’re constantly seeking to distract ourselves from the present moment, to be entertained.”
This rings true when there are thousands of ways to solve a problem today. Just do a quick Google search and receive your solution wrapped in a pink bow. Or order a new product from Amazon to have it delivered in a day.
You might have also had a cushioned childhood (like me). My parents molly-coddled me growing up (only child), and it’s probably why I struggled to sit down and face the problems of my life for even 2 seconds.
Our sources of cheap dopamine are practically a gateway to heaven, taking us away from the stresses of everyday life.
Digital Drugs Are Everywhere
There’s no escaping social media, porn, video games, e-readers, and movie streaming. Even sitting down to eat without a YouTube video in front of you is depressing.
When working with a social media addiction client, Anna says, “All that distracting yourself with devices may be contributing to your depression and anxiety. It’s pretty exhausting avoiding yourself all the time. I wonder if experiencing yourself in a different way might give you access to new thoughts and feelings, and help you feel more connected to yourself, to others, and to the world.”
Forcing yourself to fully experience your life without a digital buffer might just be what you need to discover yourself.
Related Post: How to Successfully Do a Social Media Detox So You Can Feel More Alive
We Don’t Know We’re Addicted
I didn’t know that bad romance novels were a problem until I found myself barely living my own life.
Anna, who had a similar obsession with romance novels, states, “I was compulsively retreating further and further into a fantasy world.” This goes to show that cheap dopamine doesn’t escape anyone. Everything was great in the doctor’s life — she had a good husband, great kids, and her dream job, but she still would rather bury herself in a bad romance novel and forget herself.
All her clients face issues with overconsumption. Someone is a sex addict; another is addicted to anxiety pills; another is addicted to various social media platforms, etc.
She says she feels horror when listening to the sex addict’s story — but also compassion because it could’ve been her.
I think there’s something so profound in that because we all believe that we are superhuman and that everyone with an addiction is a mental case for whom we should fear or feel sorry.
And while we perch on our goody-two-shoes stool pretending like we don’t have demons of our own, cheap dopamine silently eats away at our life without us even noticing until it’s too late.
The Pleasure-Pain Cycle of Cheap Dopamine
Cheap dopamine results from a cycle between pleasure and pain. Neither of which can live without the other.
“We’re all running from pain. Some of us take pills. Some of us couch surf while binge-watching Netflix. Some of us read romance novels. We’ll do almost anything to distract ourselves from ourselves. Yet all this trying to insulate ourselves from pain seems only to have made our pain worse.
“Why, in a time of unprecedented wealth, freedom, technological progress, and medical advancement, do we appear to be unhappier and in more pain than ever? The reason we’re all so miserable may be because we’re working so hard to avoid being miserable.”
The more pleasure we feel in the moment, the more pain we invite later on. Because that pleasure doesn’t last forever — real life catches up. And we need even bigger hits of pleasure to fight that overwhelming pain.
And the more pain we feel, the more pleasure we need to countereffect it, leading to copious consumption of every little thing that brings us short-term happiness.
How to Overcome Cheap Dopamine Addiction
If you’re terrified of cheap dopamine addiction, remember that by understanding what cheap dopamine is and how it affects our lives, we can begin to make conscious decisions about how we use it.
It’s absolutely possible to wean yourself off your “drugs.”
Here are a few steps you can take to stop over-consumption:
Identify Your Sources of Cheap Dopamine
Awareness is the root of solving any problem. If you don’t know where you derive your cheap dopamine from, you’ll never be able to let go of it.
Ask yourself the following questions:
- What behaviors do I unconsciously engage in for hours that don’t move my life forward?
- What do I use to procrastinate on my important projects?
- What behavior/habits will I regret later in life?
Limit Exposure to Your Cheap Sources of Dopamine
Regardless of where you get cheap dopamine from, whether it’s a certain show, a person, or a weird habit like sniffing paper, completely removing the source from your life will not be easy.
It’s a drug. And like any other drug, it becomes a habit; it’s probably changed your mindset, it’s become a coping mechanism, and it’s going to take time to detox.
Take small steps to move away from the drug.
For example, on Monday, plan not to watch your favorite show at all. On Tuesday, throw 90% of your alcohol away, keeping one or two bottles. On Thursday, try managing without anxiety medication. On Friday, set a timer for how long you’re allowed to watch TV. On Sunday, stop your Netflix subscription, and so on.
Related Post: 13 Beautiful Reasons to Quit Social Media – You’ll Be Grateful You Did
Change How You Get Dopamine
Dopamine, in general, isn’t a bad thing. It gives you motivation, a sense of accomplishment, and the drive to succeed.
When we cheapen it by pursuing activities that hurt us in the long run, things take a nose-dive.
However, you can substitute cheap dopamine for good dopamine.
For example, try getting dopamine from completing a workout or using your creativity to develop a new passion project.
Spend more time pursuing hobbies and projects that bring you genuine satisfaction and joy.
I try to get my dopamine from ticking off my to-do list at the end of the day. That makes me feel relieved and accomplished and keeps me motivated to go after my dreams. I also get a rush of dopamine when I’ve finished writing an article.
You can rewire your brain to get the good stuff.
Final Thoughts
Rather than relying on cheap dopamine to make you feel better, you should focus on finding meaningful activities that bring you true fulfillment and take you in the right direction toward your goals.
By following the steps outlined in this post, you can break the cycle of cheap dopamine addiction and start living a healthier life.
Remember, you don’t need cheap dopamine to survive. What you do need is to be in complete control of your life so you can thrive.
It may take some effort at first, but it will lead to greater levels of satisfaction in the long term and a lifestyle that is more conducive to your well-being.
References:
Dopamine Nation: Finding Balance in the Age of Indulgence (not an affiliate link)