Addiction and Dopamine: The Brain’s Reward Trap
By: Kyle Boer, LMSW, MDIV, CAADC
Let’s talk about addiction—not just in the stereotypical sense of drugs or alcohol, but in the everyday stuff too: social media, junk food, video games, even shopping. Addiction isn’t just about lack of willpower or making bad choices. At its core, addiction is about how our brains are wired to chase rewards, thanks to a little chemical called dopamine.
What Is Dopamine, Really?
We hear about dopamine being called the "feel-good chemical," but that’s a bit misleading. Dopamine isn’t about pleasure itself—it’s about wanting. It drives motivation, focus, and the urge to repeat whatever triggered it. Whether it’s a delicious bite of chocolate cake, a text notification, or a compliment, your brain drops a little dopamine, and you feel a tiny spark that says, "Ooh, do that again."
This system is really helpful in getting us to do things that help us survive and thrive, like eating, bonding with others, or accomplishing goals. But the system can be hijacked by substances or behaviors that create an outsized dopamine response. And that’s where addiction starts to sneak in.
The Slippery Slope
So, imagine you try something new—let’s say a substance like nicotine, or even a behavior like online gambling. Your brain is flooded with dopamine. It feels amazing, exciting, or at the very least, like an escape. Your brain makes a mental note: "That worked. Let’s do it again."
Over time, if this behavior keeps repeating, your brain starts to adapt. It reduces its natural dopamine production, and its receptors become less sensitive. That means the same thing that felt great at first starts to feel... just okay. So what do we do? We increase the dose or repeat the behavior more frequently. This is what we call tolerance.
Eventually, the brain starts relying on the addictive substance or behavior just to feel normal. And that’s the heartbreaking part. Everyday joys don’t hit the same. Hanging out with friends, going for a walk, even hobbies that used to be fun—they can start to feel flat. The thing that was supposed to help us feel better ends up making everything else feel worse.
It’s Not Just Substances
We often think of addiction in terms of drugs or alcohol, but let’s be real: our world is full of behaviors designed to keep us hooked. Social media platforms, for example, are engineered to trigger dopamine spikes—likes, comments, notifications, scrolling. It’s no accident that it feels so hard to put your phone down.
The same goes for certain video games, online shopping, binge-watching TV, even junk food. Anything that gives your brain that quick dopamine bump can become something you chase. And again, it’s not just about the activity itself—it’s about how it interacts with your brain’s reward system.
Why Quitting Feels So Hard
When someone tries to stop an addictive behavior, they’re not just fighting a bad habit. They’re working against a brain that’s been rewired to crave a certain kind of stimulation. This is why withdrawal symptoms happen. It’s not just physical (though it often is). It’s emotional and psychological too.
Without those big dopamine spikes, the world can feel dull, and motivation can tank. It can feel like, "What’s the point?" That’s why relapse is so common. It’s not about weakness. It’s about how long it takes the brain to heal and find balance again.
So How Do We Heal?
Here’s the hopeful part: our brains are amazing at healing. It takes time, and it’s not always a straight line, but recovery is absolutely possible. And one of the key parts of healing from addiction is helping your brain find healthier ways to get those dopamine hits.
Let’s talk about a few ways to do that:
1. Get Moving
Exercise is one of the best natural ways to boost dopamine. You don’t have to run marathons. A walk, a dance party in your kitchen, or even stretching can help. Movement helps regulate your mood and gets your brain feeling good again.
2. Eat for Your Brain
Certain nutrients support dopamine production. Foods rich in tyrosine (like eggs, bananas, almonds, avocados, and chicken) are especially good. And staying hydrated and eating balanced meals can do wonders for your mood and energy.
3. Practice Mindfulness
Meditation, deep breathing, or even just being fully present while you eat or walk can help reset your brain’s stress responses. Over time, mindfulness can help regulate your dopamine system and reduce the urgency of cravings.
4. Make Real Connections
Spending time with people who care about you is powerful. Real connection releases oxytocin and other feel-good chemicals that support well-being. Whether it’s a friend, a support group, or a therapist, finding community can make a huge difference.
5. Get Bored (Seriously)
One of the weirdest but most helpful things? Let yourself get bored. We’re so used to being overstimulated that our brains rarely get to reset. When you take a break from the constant input (no screens, no multitasking), your brain starts to remember how to find joy in smaller, quieter things.
6. Set and Celebrate Small Goals
Accomplishing something—even something tiny—can give you a healthy dopamine boost. Make your bed. Cook dinner. Finish a puzzle. Whatever it is, acknowledge it. Give yourself credit. Over time, your brain starts learning to find reward in progress.
A Word on Compassion
If you or someone you care about is struggling with addiction, please hear this: you are not broken. You’re not weak. You’re human. And you’re dealing with something that messes with one of the most powerful systems in your brain.
Be gentle with yourself. Recovery isn’t about being perfect. It’s about showing up for yourself, even when it’s hard. It’s about learning new ways to feel alive and connected again.
And if you’re supporting someone in recovery, offer understanding over judgment. Encourage them. Celebrate the little wins. Remind them (and yourself) that healing takes time, and that it’s okay to need help along the way.
Final Thoughts
Addiction and dopamine go hand in hand, but that doesn’t mean your story is written in stone. Our brains are adaptable. They can change, heal, and grow. With the right support, tools, and patience, we can reclaim our ability to feel joy and purpose in healthier, more sustainable ways.
So whether you're in recovery, thinking about making a change, or supporting someone on that path, take heart. You're not alone. And there's real hope ahead.
