Nothing gives you a boost of dopamine<\/a> quite like scrolling social media. As you laugh at memes and tap on posts, the rewarding hormone lifts your mood and encourages you to come back for more. Shopping works like this, too. It\u2019s fun to add items to your cart, hit \u201cbuy now,\u201d and track them on their way to your house.<\/p>\n The only problem? These quick hits of dopamine rarely last long. Before you know it, you\u2019re back to baseline \u2014 or feeling even lower than before. It\u2019s why the concept of \u201cslow dopamine\u201d is trending on TikTok. Creator @olivia.unplugged<\/a> says she\u2019s seeking out \u201cslow dopamine\u201d as a way to rewire her brain<\/a> so it doesn\u2019t crave these \u201cfaster\u201d types of dopamine. Switching up how you seek happiness can make you feel more grounded and content, and it can even prevent burnout.<\/p>\n The idea is to do things that require patience and effort so you feel better for longer, instead of chasing those speedy spikes. It\u2019s all about the delayed reward. If you typically scroll or shop \u2014 two frenetic pastimes that instantly light up your brain \u2014 you\u2019d choose something gentler instead. Think gardening, walking<\/a>, meditating. Sometimes you can go even slower than that: learning an instrument or watching an entire sunset from start to finish, instead of just snapping a quick pic and walking away.<\/p>\n In another clip, creator @genevavanderzeil said you can revel in slow dopamine by \u201cgetting out of your head and into your hands<\/a>.\u201d By that, she meant doing hands-on crafts and projects as a way to opt out of fast dopamine ups and downs, and feel more grounded. Here\u2019s what to know.<\/p>\n The slow dopamine trend is similar to the \u201clow dopamine\u201d trend, which is about stepping away from things that trigger dopamine<\/a> altogether as a way to take a break. It might look like making tea in the morning instead of reaching for your phone or reading a book instead of watching TV.<\/p>\n Slow dopamine, on the other hand, is about partaking in satisfying habits and hobbies that make you happy, but choosing ones that take a while to complete in an effort to draw out the process. The fact the reward isn\u2019t instantaneous is all part of the plan.<\/p>\n According to somatic therapist Chlo\u00eb Bean, LMFT<\/a>, dopamine is involved in the brain\u2019s reward center. \u201cPeople think of it as the \u2018feel-good\u2019 chemical, but it\u2019s more about anticipation, drive, reinforcement, and it’s what makes us want to repeat something rewarding,\u201d she tells Bustle. It\u2019s why you naturally seek out things that feel satisfying.<\/p>\n The big, modern ways to get it are: scrolling, online shopping, caffeine, gambling, marathoning TV shows, checking texts, dating apps, notifications, and constantly looking for novelty and validation, she says. \u201cA lot of these are easy, immediate, and available at any moment,\u201d she adds. Because they\u2019re so rewarding, you can get stuck in a loop of constant stimulation \u2014 and feel super bored without them. Your brain gets used to the never-ending fun, and that can make you feel disconnected and burnt out.<\/p>\n Want some slow dopamine? Making art, going for a long walk, tending to a garden<\/a>, cooking a whole dinner, and learning something new<\/a> all fall into this category.<\/p>\n Slow dopamine can also come from finishing a puzzle over the course of a few weeks, completing a long-term craft like knitting or crocheting<\/a>, or taking a long, meandering, silent walk<\/a>. On TikTok, @oliviaunplugged says she jots down notes while she watches<\/a> interesting videos on her phone. That way she slows down the process of scrolling \u2014 and learns something, too.<\/p>\n \u201cThese activities tend to involve presence, curiosity, and consistency, so the reward becomes the practice of showing up,\u201d Bean says. \u201cIn real life, \u2018slow dopamine\u2019 is basically another way of talking about more sustainable and grounded pleasure instead of constant micro-rewards that you need to keep chasing.\u201d<\/p>\n \u201cOver time, this can support a greater sense of steadiness.\u201d<\/p><\/blockquote>\n While those fast dopamine spikers, like scrolling, drinking lots of coffee, and texting, aren\u2019t necessarily \u201cbad,\u201d they also aren\u2019t ideal if your nervous system is already overloaded<\/a>. \u201cThis constant quick-hit coping keeps you in a cycle of chasing relief instead of actually restoring yourself,\u201d Bean says. \u201cIt can be exhausting over time.\u201d<\/p>\n Adding more slow, effort-based rewards to your day is a way to pull yourself out of autopilot. It\u2019s also about getting back into body-based activities that feel regulating, meaningful \u2014 and even energizing. \u201cOver time, these things can support a greater sense of steadiness, satisfaction, and meaning to your life, which is very different from the \u2018chase and crash\u2019 that often comes with burnout,\u201d Bean says. With slow dopamine, it\u2019s all about rebuilding your experience with happiness, connection, and rest.<\/p>\n Source:<\/em><\/p>\n Chlo\u00eb Bean, LMFT<\/a>, a somatic trauma therapist in LA<\/em><\/p>\nChasing That Dopamine<\/h2>\n
Can \u201cSlow Dopamine\u201d Make You Happier?<\/h2>\n
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