Social Media Is Killing Your Drive

Do you constantly procrastinate? Spend your free time endlessly scrolling social media? Experience brain fog, fatigue and anxiety? Always feeling depressed? Feel like you are constantly “missing out” on life because of what you see on social media?

If this sounds even remotely like you, it might be time for a dopamine “detox”.

What Even Is Dopamine?

Dopamine is a neurotransmitter, a chemical messenger in the brain that plays a crucial role in various functions including movement, motivation, reward, and pleasure. It is involved in regulating mood, attention, learning, and emotional responses. Dopamine is produced in several areas of the brain, including the substantia nigra and the ventral tegmental area. Its dysregulation is implicated in conditions such as Parkinson’s disease, schizophrenia, and addiction.

Let’s ket in on that last part, addiction and its connection with social media.

Social media addiction involves excessive and compulsive use of social media platforms, leading to negative consequences on various aspects of life, such as relationships, work, and mental health. Dopamine plays a significant role in social media addiction as it is released in the brain when individuals engage with social media platforms.

When people get likes, comments, or other forms of validation on their posts, it makes them feel good. This can make them want to keep using social media to get more validation, which can become like an addiction. They might feel like they have to always check social media and spend too much time on it, and neglect other things.

Additionally, looking forward to getting notifications or updates on social media can make your brain release dopamine, which makes the addictive behavior stronger. The endless supply of new content and the fear of missing out (FOMO) also make social media addictive, as people want to stay connected and informed.

Overall, social media addiction and dopamine are closely linked, with dopamine playing a key role in reinforcing the behavior and driving compulsive use of social media platforms.

A Big Issue

There is a problem nowadays with dopamine. Dopamine biologically isn’t supposed to show up for no reason or after we get the “reward” (IE likes on social), it is supposed to encourage our risk taking and drive and arrive right before to increase our motivation and drive to do and accomplish difficult tasks. The issue of dopamine overload is prevalent now from porn, social media, and instant gratification culture.

Everywhere we are surrounded by FREE dopamine, requiring zero risk, skill, or drive in order to obtain. Especially with the new glasses you can wear that basically beam social media directly into your brain (Apple vision). I remember a time way back when, we thought to much TV or sitting too close to the TV would rot our brains… boy were we RIGHT…

The FIX

How do we start to take our inherent motivation, driver and POWER back?

The goals are:

1. Break the pattern of mindless scrolling
2. To realize wanting or craving something doesn’t mean we’ll like it when we’re actually doing it. A huge factor in this is realizing that the “doom scrolling” isn’t actually fun or pleasurable it’s just STEALING your time.
3. To let the brain restore the dopamine receptors so regular things become more fun once again. E.g. You turn to a hobby because you enjoy it once again.

The simplified way of overcoming addiction looks like this:

Desire to change + Understand addiction + Break the compulsive pattern + Build a better life + Learn to handle your emotions better = Success

Taking a break from things that overstimulate our brain can help us make conscious decisions and gain control over our reactions. This break gives us a chance to reset our brain’s reward system, leading to more intentional living and decision-making. It also creates room for personal growth and helps us form healthy habits, improve our focus, and understand our emotions better. By doing this, we not only give ourselves space to breathe but also set the stage for a meaningful and satisfying life.

Here is my 7-Day Plan to fully social media detox to reset dopamine receptors and take back your motivational drive and power:

Day 1: Setting Intentions

• Morning: Start the day by setting clear intentions for reducing social media usage. Reflect on why you want to make this change and visualize the positive impact it will have on your life.
• Afternoon: Identify triggers that prompt excessive social media use. Instead of reaching for your phone out of habit, take a short walk, practice deep breathing, or engage in a hobby you enjoy.
• Evening: Establish boundaries by setting specific goals for social media usage. Decide on a maximum amount of time you’ll spend on social media each day and stick to it. Use the extra time to engage in activities that bring you joy and fulfillment.

Day 2: Digital Declutter

• Morning: Declutter your digital environment by unfollowing accounts that no longer serve you or trigger negative emotions. Curate your social media feed to include content that inspires and uplifts you.
• Afternoon: Install apps or browser extensions that help limit social media usage. Set up reminders or timers to prompt you when you’ve reached your daily limit.
• Evening: Reflect on your progress and celebrate small victories. Acknowledge the positive changes you’ve made and reaffirm your commitment to prioritizing your well-being over social media.

Day 3: Mindful Engagement

• Morning: Practice mindfulness by being fully present in the moment. Notice the urge to check social media and choose to redirect your attention to the present moment instead.
• Afternoon: Engage in activities that promote natural dopamine release, such as exercise, spending time outdoors, or connecting with loved ones. Take note of how these activities make you feel and prioritize them in your daily routine.
• Evening: Reflect on your day and journal about your experiences. Write down three things you’re grateful for and three positive behaviors you engaged in that helped reduce social media usage.

Day 4: Digital Detox

• Morning: Take a break from social media by temporarily disabling notifications or uninstalling apps from your phone. Use this time to focus on offline activities and connect with yourself.
• Afternoon: Engage in activities that nourish your mind, body, and soul. Practice self-care rituals such as taking a long bath, reading a book, or indulging in a favorite hobby.
• Evening: Spend quality time with loved ones without the distraction of social media. Engage in meaningful conversations, play games, or simply enjoy each other’s company.

Day 5: Reconnecting with Purpose

• Morning: Reflect on your core values and long-term goals. Consider how reducing social media usage aligns with your values and contributes to your overall well-being.
• Afternoon: Take inspired action towards your goals by setting small, achievable tasks. Break down larger goals into manageable steps and take one step forward today.
• Evening: Visualize your success and affirm your ability to create positive change in your life. Focus on the progress you’ve made and reaffirm your commitment to living a balanced and fulfilling life.

Day 6: Balancing Act

• Morning: Strike a balance between social media usage and other activities. Use social media intentionally to connect with friends, stay informed, and share meaningful content.
• Afternoon: Practice moderation by setting time limits for social media usage and sticking to them. Use the extra time to engage in activities that bring you joy and fulfillment.
• Evening: Reflect on your day and evaluate how well you maintained balance. Celebrate your successes and identify areas for improvement as you continue on your journey.

Day 7: Renewed Commitment

• Morning: Reaffirm your commitment to living a balanced and intentional life. Remind yourself of the positive changes you’ve made and the progress you’ve achieved.
• Afternoon: Take time to reflect on your journey and celebrate your accomplishments. Acknowledge the growth you’ve experienced and the lessons you’ve learned along the way.
• Evening: Express gratitude for the opportunity to make positive changes in your life. Give yourself credit for taking steps towards greater well-being and commit to continuing on your path of growth and self-discovery.

During this week period I also challenge you to stay away from a screen 60-90min before you go to bed.

Doing this will enhance sleep, and further reset your dopamine receptors and set yourself up for success the next day.

Taking time away from social media and rewiring your brain back to its “default” mode is a serious superpower. You have no idea right now how powerful your brain, imagination and drive can be if you’re always trapped scrolling. Stop scrolling, Start LIVING.

-Adam Niall