Scroll, Interrupted.

Dopamine withdrawal, TikTok ban, and the case for doing nothing

Your brain loves a quick hit of dopamine, whether it’s from a TikTok scroll, a viral meme, or the ping of a notification—but what happens when the source of that instant gratification disappears?

Dopamine is a neurotransmitter associated with motivation, reward, and pleasure. It's released in response to activities that our brains perceive as rewarding, from eating and exercising, and instant gratification activities like receiving a notification on our phones and… the social media scroll.

However, instant gratification can come at a cost. Studies have shown that overexposure to high-reward stimuli can desensitize the brain's dopamine receptors, making it harder to feel pleasure from slower, less stimulating activities like reading or cooking. When the source of this stimulation—TikTok for example —is removed (like the ban), people may experience withdrawal-like symptoms, such as restlessness, irritability, or difficulty concentrating. [I must acknowledge that the ban is going to impact the opportunity for creativity and community the app provided; as well as the people whose livelihood was based on being a TikTok creator. That being said, the app and other social media platforms have a well documented negative impact on mental health and wellbeing, especially for teenagers and young adults.]

Slow dopamine activities involve rewards that are delayed but deeply fulfilling.

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1. Recalibrating your brain’s reward system
   Engaging in slower, more intentional activities helps reset dopamine receptors, making the brain more responsive to natural rewards. This recalibration can enhance overall motivation and satisfaction.

2. Being grounded
   Practices like journaling, walking in nature, or meditating promote a sense of calm and groundedness, countering the overstimulation associated with digital platforms.

3. Enhancing creativity and focus
   Downtime and boredom—often avoided in our hyper-stimulated world—are essential for creativity and problem-solving.

4. Spend time with meaningful connections
   Activities like cooking a meal with loved ones, volunteering, or engaging in face-to-face conversations provide deeper emotional rewards, reinforcing our sense of belonging and purpose.

Practical Ways to Transition to Slow Dopamine Activities

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If you’re feeling the effects of TikTok withdrawal, or in general are looking for some anti-brain rotting, here are some strategies to ease the transition and build healthier habits:

1. Set boundaries with technology
   Limit your use of other social media platforms to avoid replacing one dopamine loop with another. Consider using apps like Freedom or Forest to minimize distractions.

2. Cultivate a creative hobby
   Activities like painting, knitting, or gardening engage the brain in ways that are both rewarding and calming. Start small, and focus on the process rather than the outcome.

3. Incorporate mindful movement
   Yoga, tai chi, or even a brisk walk can help regulate mood and energy levels, providing a natural dopamine boost without overstimulation.

4. Engage in community activities
   Volunteering, joining a book club, or attending local events can help you connect with others and derive satisfaction from shared experiences.

If you’ve been feeling burnt out or disconnected, this could be the reset you didn’t know you needed. Slow dopamine doesn’t just restore balance—it helps you rediscover what really matters.

In summary:

• Gradually replace high-dopamine activities with slower, more fulfilling ones.

• Allow time for the brain to reset its baseline.

• Seek balance by diversifying activities (e.g., creative hobbies, exercise, or mindfulness practices).

• If you’re feeling antsy or off-center, know that it’s normal. One third of Americans are on TikTok, so you’re definitely not alone!

Whether the TikTok ban is permanent or not, whether TikTok is ultimately positive or negative, whether you use other social media apps that operate in the same way - think of this as an opportunity. It’s your chance to rediscover hobbies, creativity, or even just the joy of doing nothing for a while. By embracing slow dopamine activities, you can rebuild a healthier, more sustainable mental reward system, improving the overall quality of your life.

That’s all for now! May your tables, health, and happiness be always in abundance.

Live well + be well xx,'

Israa

[Ps. My book, Toxic Productivity, is available everywhere books are sold. You can learn more about it here: https://www.israanasir.com/toxic-productivity ].

PPS. This was an interesting read by

Margaret of Bad Art Every Day

The Scariest of Sundays: The TikTok Coping Toolbox