AVN’s Holly Booker learned how to stop scrolling and beat her dopamine addiction. Here’s what worked for her…
Have you ever picked up your phone just to check one notification, only to find yourself lost in a sea of stories, reels, and endless scrolling? I know the feeling all too well. What starts as a quick glance turns into hours slipping away in the evenings and over weekends. Recently, I realised just how much of my time was being consumed by this habit—and I decided it was time for a change.
The Wake-Up Call
As part of my Personal Development Review at AVN, we discussed my work/life balance. I talked about how I’d like to get so much more done outside of work, but that my screen time was impacting on my ability to be productive. The constant barrage of notifications and the allure of social media had become more than just a distraction; it was a colossal waste of time. I was fed up with the endless scrolling that left me feeling unfulfilled and drained.
Enter the Dopamine Menu
In my quest to break free from this cycle, I discovered a concept that has been a game-changer: the Dopamine Menu. Unlike the quick, fleeting hits of dopamine we get from social media, this menu is filled with activities designed to provide steady, satisfying doses of joy and fulfilment.
What’s on My Dopamine Menu?
The idea is that you set out these activities in the style of a menu at a restaurant. Then, when you feel the urge to pick up your phone and start scrolling, you can reach for your menu instead. Here are a few ideas from mine:
Starters or appetisers are things that take only a few minutes to do, like stretching, yoga or making a nice drink or snack.
Main courses are activities that take 30 minutes or longer, like going for a walk, reading a book or cooking my favourite meal.
Sides are things I can do alongside less enjoyable tasks like listening to music whilst doing the washing up, having a candle burning nearby or practicing doing things more mindfully.
Desserts are treats that I can give myself after a hard day. For example, having a bath or watching a great TV show or film.
Specials are activities that I wouldn’t do every day, but that make me happy, like going to a concert, going on holiday or going out for a meal.
Why It Works
The dopamine menu works because it shifts the focus from mindless consumption to intentional activities that bring genuine satisfaction. It helps retrain the brain to seek out healthier, more fulfilling sources of dopamine.
Instead of defaulting to my phone, I now have a menu of options that not only help me feel better in the moment but also contribute to my personal growth and well-being.
Sharing to Inspire
I love the simplicity and effectiveness of the dopamine menu, so I wanted to share it in case it’s helpful to anyone else feeling stuck in the same cycle.
If you’re fed up with wasting time scrolling and craving more meaningful moments, why not create your own dopamine menu? You might be surprised at how small changes can lead to big shifts in how you feel.
There are hundreds of menu templates in Microsoft Word, Canva and other programmes, so it’s easy to get started.
Here’s to reclaiming our time and finding joy beyond the screen!