Breaking the Dopamine Chasing Habit

Dopamine chasing is something we may all be doing subconciously. I

It can be just one more scroll before I go to sleep, one more game before I start work, one more quick check. But underneath it, there is usually something more tender going on.

Many dopamine chasing behaviours are not about pleasure., but more about escape.

You may want to escape from boredom, anxiety, loneliness, or self-doubt.

Understanding that changes the tone completely. Don’t blame yourself, instead look for a pattern.

Notice the Trigger

Before the scroll begins, what is happening internally? Are you sat down after a long day and find yourself not able to relax?

Are you about to start work and feeling overwhelmed with all the work you have to do?

When you identify the trigger, dopamine chasing becomes more understandable. Your brain is looking for relief, and is trying to find the quickest way to get that. In the long run this is not the best way.

Try Urge Surfing

Urges rise, peak and pass like waves. Even if it may feel like they will hang around forever, they don’t.

The next time you feel the pull to check your phone or play a game online, pause. Name it out loud. “This is an urge”. Notice where you feel it in your body. Chest. Hands. Jaw.

Take six slow breathing cycles. In and out is one cycle.

Often the intensity drops slightly. Even ten percent is progress. Dopamine chasing loses power when you learn you can ride the urge rather than obey it.

Repair Focus Gently

Heavy scrolling trains your attention to switch constantly. That is why deep work can suddenly feel harder.

Rebuild in small blocks. Twenty minutes focused work. Five minute intentional break. Repeat.

This structure reduces dopamine chasing because it gives your brain predictable rewards rather than variable ones.

Over time, your system learns that slower tasks are safe and meaningful too.

You are not trying to eliminate dopamine. You are teaching it where to invest.

And when that shifts, focus feels steadier. Mood feels more stable. And you are back in charge of your attention rather than chasing the next hit.

To learn more about Dopamine, listen to my full podcast episode on “Don’t get a therapist yet” on my YouTube channel

Here is something you can do that will help you to reach your long term goals and is a great source of Dopamine boost when completed!- How to make a vision board