is doomscrolling making real life feel boring?

is doomscrolling making real life feel boring?

Our phones are one of the most powerful tools ever created. You can learn anything, watch any movie/ TV show, access any online course, and connect with anyone in the world - all in the palm of your hand. The amount of information and entertainment available to us is limitless. But while our phones can expand our minds, they can also make real life feel… dull.

Why? Because of how they hijack our dopamine system.

 

How dopamine is supposed to work vs. how it works after doomscrolling

Dopamine is a neurotransmitter that plays a major role in human motivation, learning, and pleasure. In a healthy reward system, dopamine is released when you achieve something meaningful - like finishing a workout, cooking a meal, solving a complex problem, or even enjoying a great conversation. This dopamine hit motivates you to repeat those actions because they lead to long-term rewards.

But our phones have rewired this system. Instead of getting dopamine from effort-based rewards, we now get it instantly from social media, short-form videos, and notifications. Apps like TikTok and Instagram Reels exploit this process in three key ways:

  • Instant gratification – Each swipe delivers a new video, a new story, a new post - a constant stream of novelty. Instead of working toward a long-term goal, your brain gets dopamine without any effort.
  • Unpredictable rewards – Just like a slot machine, you never know when the next amazing video will pop up, so you keep scrolling. The anticipation itself releases dopamine, keeping you hooked.
  • Overstimulation – Normal life isn’t designed to deliver back-to-back dopamine hits like social media does. As a result, everyday activities - like reading, exercising, or even spending time with friends - can start to feel less engaging in comparison.

The result?

  • Shorter attention spans (you find it harder to focus for long periods).
  • Lower motivation (real-world effort feels unrewarding compared to scrolling).
  • Increased impulsivity (harder to delay gratification).

Over time, this creates a cycle where real-life rewards no longer feel satisfying, and we crave instant, digital dopamine instead.

 

Why it's worse before bed.

Scrolling before bed is one of the worst habits for your brain. It doesn’t just ruin your sleep - it also makes real life feel dull, increases anxiety, and affects your body image. Here’s why:

1. Blue light disrupts sleep. Phones emit blue light, which tricks your brain into thinking it’s still daytime. Melatonin production (the hormone that makes you sleepy) is suppressed, delaying your sleep cycle and reducing sleep quality. Poor sleep increases stress hormones, making you more prone to anxiety, irritability, and cravings for quick dopamine.

2. Doomscrolling before bed increases anxiety. The content we consume late at night directly affects our thoughts and emotions. Negative news, unrealistic beauty standards, and highly stimulating content keep your brain in a heightened state when it should be winding down.

  • Overstimulation – Social media activates your stress response, making it harder to relax.
  • Comparison Culture – Seeing perfect, curated lives before bed fuels insecurities.
  • Anxiety Triggers – Bad news, drama, and political arguments make it harder to feel calm before sleep.

3. It makes everyday life feel dull. Since social media delivers high-speed dopamine spikes, normal life - work, hobbies, conversations - starts to feel slow and unexciting in comparison. Over time, this reduces motivation and makes real-world tasks harder to enjoy.

Is there a solution? How to repair your brain and get back to reality.

The good news? You can reverse the effects of doomscrolling and dopamine overload. Here’s how:

  • Engage in slow, effort-based activities – Reading, exercise, cooking and creative work all restore your brain’s normal dopamine response.
  • Reduce instant dopamine hits – Cutting down on social media and notifications helps reset your reward system. You have to want it! 
  • Be intentional with phone use – Treat your phone as a tool, not a dopamine slot machine.
  • Set a ‘no-screen’ rule before bed – Aim for at least 30 minutes of screen-free time before sleep.
  • Replace nighttime scrolling with a wind-down routine – Try reading or listening to a podcast/ rain sounds.
  • Embrace boredom – Let your brain adjust to slower stimulation so real-life rewards feel meaningful again.

So, your phone isn’t the enemy - but how you use it DOES determine whether it helps or harms your brain. By setting boundaries, prioritising real-world dopamine, and managing screen time, you can retrain your brain to enjoy life as it is.

Like any goal though - whether it’s losing weight, building muscle, or improving your fitness - breaking free from doomscrolling takes effort and intention. You have to want it and put in the work. Small, consistent actions will reset your brain and help you feel motivated, focused, and fulfilled again.

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