Dopamine Diving – 20 More Things to Do Without Scrolling
Smartphones are not waterproof (yet)!
It’s an interesting time for a Marketing Director who remembers “viral” articles (speaking of dopamine diving) and KPIs that tracked ever-increasing website traffic. At Sanford Behavioral Health, we have consistently provided content that educates, offers potential incentives to seek help, introduces innovative approaches, tracks trends, and even offers humor about addiction, mental health, and eating disorders. No clickbait or keyword stuffing here. Imagine our dismay when Google began to Google itself and serve up instant AI overviews about our favorite topics. Why bother looking further than the chirpy synopses, right?
Wrong. If the topic is interesting, fresh, or universal, people will conduct research and read the articles that helped create the AI overviews. Hence, we still occasionally receive the 2025 version of viral articles. When the buzz about our article, ‘Dopamine Rush – 27 Things to Do Instead of Scrolling,’ started, we knew we were onto something. People are concerned about the amount of time they spend on their phones. Studies show that smartphone addiction disrupts sleep, impacts relationships, and increases anxiety and depression. High and addictive screen use is associated with suicidal ideation and behaviors, and worsened mental health in early adolescents and teens.
“Dopamine is a neurotransmitter, a chemical messenger that plays a critical role in various bodily functions such as reward and motivation. Dopamine diving refers to the concept of experiencing the highs and lows of dopamine release, often in the context of addictive or stimulating activities.” AI Overview
Dopamine Diving – 20 More Things to Do Without Scrolling
When we are feeling blue, unattractive (thanks to that influencer on social media), or angry, what can we do? There are many natural ways to boost positive brain chemicals without picking up a glass of wine, your gaming controller, or your phone. We’ve come up with 20 more feel-good options to try for a natural dopamine release. These ideas are also great for those in recovery. (It is always advisable to consult a healthcare professional before making changes to your treatment, medication, or lifestyle.)
1. Water, Water All Around
Being near “blue spaces” has a positive impact on mental health and improves cognitive function. It also soothes a troubled mind and promotes relaxation, which can trigger the release of dopamine. Sanford Psychiatric Mental Health Nurse Practitioner Hilary Fowler says, “Walking on the beach with my son on a beautiful day helps me connect with nature and my family away from screens and distractions.”
2. Dopamine Dive in COLD Water Immersion
According to The Journal of Neuropsychiatry and Neurosciences, cold water immersion triggers the release of “important neurotransmitters, such as dopamine, norepinephrine, and endorphins, which are all linked to modulation of the neural responses to stress and other emotion-related circuits affected in depression, anxiety, and PTSD.” An added benefit is that cold water helps alleviate pain. If jumping into Little Traverse Bay in winter is too much for you, load the tub with ice water and sit in it. The water should have a minimum temperature of 50% (measured). Start with a 30-second dip and work up to 10 minutes.
3. Exercise Mindfully
Studies show that a meditative walk may be more effective in relieving symptoms of anxiety than more strenuous endeavors or mindfulness on their own. Combining exercise with mindful techniques provides a double benefit. Lift weights while listening to Enya, do Pilates on the beach, or go for an “awe walk” with your smartphone zipped in your backpack.
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4. Do Something that Makes You Happy
What makes you happy? Driving in the car with the windows down and your favorite playlist at top volume? Roughhousing with your puppy or toddler? Arranging flowers? Engaging in activities that make you happy boosts dopamine. So, make like the Nike commercial and “just do it.”
5. Eat Bananas, Black Beans, and Chicken
Tyrosine, an amino acid, and other nutrients increase dopamine production. Eat protein-rich foods such as chicken, beef, fish, eggs, legumes, bananas, and avocados.
6. Bird Watch
As a card-carrying bird nerd, this author can attest to the dopamine rush from a hawk preening in your birdbath!
7. Read a Great Book
The type of book you read, and how you react, can make a difference in the amount of dopamine released. If you are reading a juicy novel, or something highly interesting, you will release more dopamine than tedious or required reading. Try to keep a book in your purse or backpack and read it instead of scrolling through your phone during downtime.
8. Dance with Somebody (or Alone)
What is it about a great song and dancing all by yourself that beats the blues every time? Senior Director of Strategic Growth Rebecca Wolfslau (also known as Wolfi) says dancing is her go-to when she wants to feel happy or creative. Dancing releases endorphins and reduces stress and anxiety, so turn up the volume and dance like everyone is watching!
9. Get a Massage
Human touch activates sensory neurons (CT Afferents) that ultimately stimulate the release of dopamine. Human touch encompasses a wide range of contact from casual gestures to more intimate actions. When you receive a massage, it lowers cortisol levels (a stress hormone) and increases dopamine, resulting in a lasting, calming effect. You may also experience additional benefits, such as reduced muscle tension, pain relief, and improved circulation.
10. Dopamine Scuba Dive
Scuba diving releases dopamine and can induce a feeling of euphoria. It also stimulates the release of endorphins, which are natural pain killers. If you are in recovery from a substance use disorder, water-in-the-face sports are great to reduce cravings and make it impossible to drink alcohol or use drugs while doing so.
11. Take Up a Team Sport
Sanford Lead Eating Disorder & Mental Health Access Coordinator Erin McDowell says, “Swimming and playing water polo are powerful tools for me in my eating disorder recovery because they shift the focus from appearance to strength, skill, and teamwork. These activities promote body appreciation, reduce anxiety, and offer a sense of accomplishment and connection that supports my healing and self-worth.” The dopamine surge Erin gets from scoring a goal can also enhance enjoyment and improve performance!
12. Embrace the Baby Schema Effect
Why does ET or Moana’s little sister pull at our heartstrings and keep us coming back for more? It’s the baby schema effect: a set of baby-like physical features, such as large heads and eyes, that trigger a release of dopamine. We are uncontrollably drawn to caring for infants and their look-alikes. Rock a baby or pet a puppy and you instantly feel better about the world.
13. Laugh!
Laughter is arguably the best medicine for mental health. Laughter triggers the release of dopamine and serotonin, brightening the mood and reducing symptoms of depression and anxiety. A belly laugh decreases the stress hormone cortisol and makes you feel better. According to the National Institutes of Health, “Laughter therapy, as a non-pharmacological alternative treatment, has a positive effect on the mental health and immune system.” Sanford Lead Patient Financial Counselor Samantha Maywalt says making funny faces with her girls always brightens her mood.
14. Dopamine Dressing
Bright colors can influence your mood and dopamine production. Effects vary by individual, but reds, yellows, and blues are generally associated with positive emotions. Not into standing out in a crowd? Paint your powder room sky blue for a lift every time you enter!
15. GO FISH
Gather the family, roommates, or the book club and play a silly game like GO FISH. Engaging in fun activities like playing a game (and laughing while doing so) can lead to feelings of happiness that last longer than the experience.
16. Walk Backwards
Walking backwards engages different muscles and requires more coordination than walking forwards. Doing something differently stimulates the brain’s prefrontal cortex, which is associated with cognitive functions that can be influenced by dopamine. Novel or challenging activities promote neuroplasticity; even changing your routine or using your non-dominant hand can give your brain a workout.
17. Go to the Movies
Find a like-minded friend and go to the local movie theater for a pleasurable experience. Anticipating the movie, the visual and auditory stimulation, and the emotional connection (to the theme and your pal) will release those feel-good brain chemicals. When you recount your favorite parts or share a quote from the movie, you can relive the experience and gain the same mood boost as the movie itself gave you!
18. Bring the Outdoors In
Biophilia, the tendency for humans to connect with nature, is a natural source of dopamine resulting in pleasure, motivation, and reward. If you can’t make it to Reeds Lake for a sunrise or a stroll, put a potted plant on your desk or turn your chair towards the picture window. Experiencing nature, even in built environments, can increase feelings of happiness and well-being.
19. Read “Dopamine Rush – 27 Things to Do Without Scrolling.”
Dopamine Rush – 27 Things to Do Instead of Scrolling
20. Cultivate JOY
Sanford Behavioral Health psychiatrist, Dr. Bhandari, says, “One of the necessary criteria to meet the diagnosis of depression is the inability to find joy.” Happiness can be fleeting, but joy is a more deep-seated sense of well-being and contentment. Joy is personal, but practicing mindfulness, engaging in self-care, and performing acts of kindness for others are great ways to cultivate joy. It may seem insurmountable to an individual with depression, but the good news is that joy begets joy. When you experience a dopamine surge from something enjoyable, your brain responds by saying, “Do that again,” thereby reinforcing the behavior and encouraging you to seek similar experiences in the future.
If you or a loved one is struggling with addiction, eating disorders, or co-occurring mental health conditions, don’t wait to change your life – click the link below to speak with an admissions specialist. Call us and enter treatment 24/7.
