Create barriers
It’s not practical and often not even possible to completely avoid triggering dopamine-releasing activities forever. Maybe you want to be able to use social media, do some gaming, or enjoy an indulgent meal without getting back into an unhealthy pattern. One thing that helps with that is putting up barriers between yourself and that activity, making it a bit more difficult to start engaging with it. Here are a few examples.
- Don’t have unhealthy snacks freely available in your home or at work. Make your own treats, the time and effort invested will create a barrier and make the whole process more intentional.
- Keep your phone in another room while working or sleeping.
- Work on a laptop or PC that doesn’t have games installed or can’t even run them.
- Set a limit on your credit card or in your budget app for guilt-free spending. Give someone else control of it so you have to discuss if wanting to spend more.
- Instal apps that track time spent on certain websites or that blocks them.
- Don’t have alcohol in the house, only buy it for special occasions.
Build a rewarding hobby
The goal is not to create a boring life without any pleasure and excitement. The goal is to connect these feelings with an activity that creates a slower, more sustainable dopamine releases, and that you value or are proud of. That way a dopamine release reaffirms a healthy habit that you want to continue doing.
Typically, these are activities that require some effort and such as learning a new skill, playing a musical instrument, taking care of a pet, crafting something with your hands, drawing or painting, getting into a sport.
Seeing progress over-time and the results of your hard work will add motivation and create a sense of pride. It will be easier to choose to do these new activities over the impulsive short-term dopamine hits that were causing you issues in the past.
Prioritize sleep
Sleep is crucial for dopamine receptor sensitivity and overall brain health. You’ll have a much easier time managing impulsive behaviour with a consistent sleep schedule and adequate rest. If you want a few tips on how to improve your sleep including how to tune up your bedroom, check out some of our previous articles.
Reflect regularly
It may seem silly to some but keeping a journal to track your thoughts, feelings, and triggers related to your behaviours can be incredibly valuable. It can help you identify patterns, recognize which triggers are hardest for you to resist and see what strategies help you manage cravings and impulses. You can also reflect on what activities bring you long-term satisfaction versus short-term pleasure.
Seek guidance
If you find it challenging to maintain the changes you made or if you’re struggling with underlying issues such as anxiety or depression, don’t hesitate to consult a mental health professional to get support.
