Chasing Dopamine: Why We Crave the High—and When It Becomes Harmful
Have you ever found yourself endlessly scrolling through social media, eating one more cookie than you meant to, or chasing that next thrilling experience even when you know it's not good for you? You’re not weak. You’re wired for it. What you’re chasing is dopamine.
Dopamine is a powerful neurotransmitter in the brain, often called the "feel-good" chemical. But the truth is, dopamine doesn’t create pleasure—it creates wanting. It’s the signal that says, “This feels good. Let’s do it again.” And when it gets out of balance, it can lead us into addiction, distraction, and disconnection from our values.
Let’s take a look at what’s going on under the hood.
The Neurobiology of Dopamine
Dopamine is released in several regions of the brain, but the key player in our dopamine response is the mesolimbic pathway, which connects the ventral tegmental area (VTA) to the nucleus accumbens, part of the brain's reward system (Volkow et al., 2011). This pathway is activated by rewarding experiences—eating, sex, achievement, novelty, or drugs—and it sends a signal that reinforces the behavior.
Dopamine release doesn't necessarily mean you're experiencing pleasure. According to neuroscientist Dr. Kent Berridge, dopamine is more about wanting than liking. The surge comes before the reward, driving motivation and craving (Berridge & Robinson, 1998). That’s why we keep reaching for more—even when the reward doesn’t feel that satisfying anymore.
Why It Feels Good
When dopamine is released in response to something enjoyable, it creates a memory that links that action to a positive outcome. Your brain literally wires itself to repeat the behavior. Over time, cues associated with the reward (like the smell of cookies or a phone notification) can trigger dopamine release on their own, creating anticipation—and powerful urges.
That’s the hook. You’re not chasing the reward. You’re chasing the anticipation of it.
When to Be Aware
Not all dopamine hits are bad. It’s what drives us to get out of bed, complete tasks, pursue goals, and enjoy life. The trouble starts when we’re constantly chasing bigger or more frequent hits—and everyday joys start to feel dull.
This is called dopamine desensitization. When the brain is repeatedly flooded with high levels of dopamine (e.g., from drugs, gambling, or even social media), the dopamine receptors downregulate—they become less sensitive. As a result, we need more stimulation to feel the same effect, and things that used to bring joy—reading, connection, quiet—can feel boring or unsatisfying (Volkow, Koob, & McLellan, 2016).
This pattern can show up in:
Substance use
Overeating
Pornography and sex addiction
Compulsive shopping
Social media scrolling
Workaholism
Potential Consequences
When dopamine chasing becomes compulsive, it can lead to:
Burnout
Depression and apathy
Isolation and shame
Escalating risk-taking
Addiction
Loss of meaning and purpose
Unchecked, the pursuit of dopamine can override our internal compass. It hijacks our attention and can make us feel stuck in cycles we don’t understand.
Reclaiming Balance
The good news? The brain is plastic. You can rewire it. It just takes time and intention.
Some ways to reset your dopamine balance include:
Dopamine fasting: Take breaks from overstimulation (like screens, sugar, or noise).
Mindfulness: Slow down and notice what's happening in your body and mind.
Natural rewards: Reconnect with simple pleasures—nature, music, conversation.
Exercise and sleep: Both stabilize dopamine levels.
Therapy: Especially helpful when chasing dopamine is linked to trauma, ADHD, or emotional avoidance.
Final Thoughts
We are not weak for wanting to feel good. We are human. But when the chase for dopamine becomes the main driver of our behavior, we lose our sense of choice.
Awareness is power. When we understand what’s happening in the brain, we can begin to change how we relate to it. We can slow down. Choose meaning over impulse. And make space for the quiet rewards that don’t come with a rush—but stay with us longer.
Sources:
Berridge, K. C., & Robinson, T. E. (1998). What is the role of dopamine in reward: Hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28(3), 309–369.
Volkow, N. D., Koob, G. F., & McLellan, A. T. (2016). Neurobiologic Advances from the Brain Disease Model of Addiction. New England Journal of Medicine, 374, 363–371.
Volkow, N. D., Wang, G.-J., Fowler, J. S., & Tomasi, D. (2011). Addiction circuitry in the human brain. Annual Review of Pharmacology and Toxicology, 52, 321–336.