We are living in a constant state of sensory overload, and it is draining our focus. Toxic dopamine comes from distractions like social media, YouTube, gaming, junk food, alcohol, and endless entertainment. This overstimulation hijacks our brain’s dopamine system, giving us instant pleasure, but leaving us feeling empty, less satisfied and more distracted in the long run.

Here is where high-quality (low dopamine activities) dopamine comes from. These activities do not offer instant gratification, but they lead to more meaningful, long-term satisfaction and to get most of it requires the ability to activate your five senses:

-Reading (especially non-fiction)
-Writing, journaling, or working on personal projects
-Exercising or doing something that requires effort
-Going for walks or just spending time in silence
-Building and nurturing meaningful relationships
-Establishing daily routines and focusing on tasks that need your full attention
-Scheduling high-dopamine activities, but in a controlled, intentional way

Sometimes, you just need to reset. Take a day or two to step back, cut out those instant-gratification distractions, and focus on what truly nurtures you.