Looking for a Dopamine Boost? 19 New Things to Try Instead of Scrolling (New Year’s Edition)
Therapy dog Apol with a public service announcement!
The tail end of the holidays is not the time to get preachy about excessive phone use. However, by now you have probably witnessed (on dining table laps and among scattered wrappings) the omnipresence of loved ones’ smartphones. Suffice it to say, at Sanford Behavioral Health, we’d like you to consider tucking your phones in a drawer more often in the New Year.
We’ve come up with 19 ways to get your dopamine boost the old-fashioned way. Your children, pets, colleagues, and loved ones will thank you. We’ve said this before: in our viral article, “Dopamine Rush: 27 Things to Do Instead of Scroll.” But we’re going to say it again, because addiction takes many forms. The rule of thumb with addiction is that you continue the behavior even when there are negative consequences. Think about that as you consider resolutions for 2026.
Using your phone to check the schedule, weather, and time can be practical. However, continuing to scroll through our social media platforms and the distractions brought by the irresistible dopamine rush on our phones can be hazardous to mental health.
“Dopamine is a neurotransmitter associated with pleasure and is part of the brain’s pleasure system. A dopamine boost is a rapid flood of dopamine, and humans seek this feel-good release. Interestingly, dopamine is also associated with reinforcement, which is why a funny TikTok profile that uplifts our spirits and helps us forget our problems draws us back repeatedly. The bad news about dopamine is that the more dopamine your brain releases, the more your body wants to repeat the behavior that released the dopamine. Likewise, certain substances and behaviors can increase dopamine levels in harmful ways. Because of this, the rewards and release associated with nicotine, online gaming, alcohol, drugs, and, yes, smartphones can become addictive.” From Dopamine Rush: 27 Things to Do Instead of Scroll
Looking for a Dopamine Boost? 19 Things to Try Instead of Scrolling
The reason these ideas work?
- Finishing a task signals pleasure and reinforcement to the brain, boosting dopamine.
- Movement boosts dopamine and serotonin (the “feel good” neurotransmitters), improving mood, focus, motivation, and reducing stress.
- Novelty signals the brain that something new and potentially rewarding has arrived, triggering a surge of dopamine.
- Connection boosts dopamine because our brains are wired to see bonding as important for survival.
- Meaning-based activities create a slower, steadier dopamine response, rather than the spike-and-crash pattern associated with smartphone use.
- New ways to boost dopamine are crucial to addiction recovery. Naturally increasing dopamine levels helps heal the brain, reduce cravings, and prevent relapse.
1. Write and send a thank-you card.
Are you thankful for all those presents you got? Sending a thank-you card activates the brain’s reward system, making you feel happier and inclined to repeat the behavior. (And it will pleasantly surprise your mother.)
2. We live in Michigan:Â shovel snow, build a snowman, make a snow angel!
Playing or working in the snow boosts dopamine because it combines a feel-good trifecta. Intense physical exercise, cold exposure, and time in nature trigger a powerful neurochemical reward.
3. Stretch or do yoga by the fire.
Hate the cold? Stay in and be mindful. The firelight, gentle exercise, and focused breathing will activate the brain’s reward system.
4. Light a seasonal candle and savor the smell!
Smelling a pine, vanilla, or cinnamon candle directly engages the brain’s limbic system, the center of emotion and memory.
5. Do you have time off from work? Make the most of it by putting away the phone and paying attention to loved ones.
Play a board game or work on a jigsaw puzzle together. Read holiday favorites aloud, stage a play. When you create shared joy and foster connection, you boost dopamine.
6. Try a new route for your regular walk. Walk backwards (carefully).
The novelty of a new route or the increased cognitive demand of “silly” walking stimulates the brain and boosts dopamine and norepineephrine. Balance is key for focus, alertness, mood, memory, and more!
7. Rearrange the living room furniture in the New Year!
8. Learn to play the piano, start an art project, or sign up for a class that interests you.
9. Read a great book!
Go to your local bookstore or library and ask for help finding a new book. Read it cover to cover. Community, anticipation, and finishing a task boost dopamine for a triple whammy!
10. Witness the awe of nature!
Watch the sunrise over Reeds Lake or witness the ice mountains formed on the shore of Lake Michigan. Remember, there is no bad weather, just bad clothing choices. The good news about awe? It’s hard to photograph, so leave your phone in your backpack (please).
11. Go to a concert that is not your usual type of music (if you love jazz, try the symphony).
New and unfamiliar sounds trigger dopamine release.
12. Volunteer
13. Buy a tropical plant for your windowsill or desk.
14. Declutter the junk drawer.
Put your phone in there.
Sanford therapy dog Apol, meditating in front of the fire.
15. Play with your pooch!
Would you like to create happiness, satisfaction, and a strong bond while reducing stress? Put away the phone and play with your dog!
16. Make hot chocolate from scratch for a loved one, add a leftover candy cane, and sit down for a one-on-one conversation.
Yes, hot chocolate gives you a dopamine boost, especially when made with high-quality cacao. It can release feel-good chemicals and feelings of pleasure and well-being.
17. Plan a summer holiday.
Your brain can release dopamine before a reward is received. Looking forward releases anticipatory dopamine, improving mood.
18. Do something fun and new
Instead of resolutions, this year, try coming up with something fun and new you’d like to try. This will tap into your brain’s reward system to improve motivation and pleasure.
19. Last but not least, find a treatment center and deal with your mental health issues.
At Sanford Behavioral Health, mental health treatments aim to balance or increase dopamine levels, improving motivation, focus, mood, and well-being.
Happy New Year!
If you or a loved one is struggling with a mental health condition, including addiction and eating disorders, click the link below to speak with an admissions specialist today. 24/7 EZ Admissions – talk to a real person, get a free assessment, and start treatment 24 hours a day, 7 days a week. Walk-ins welcome.
