Dopamine and Social Media: Addiction and How to Control It

In recent years the social media have become one essential part of the lives of young people, and be careful, with the not so young ones too.

We spend hours and hours on Instagram, TikTok or YouTube without realizing how time passes (and if you think this isn't the case, you just have to look at the time spent on social media on your mobile phone to realize how much time you're wasting). scroll on your phone). If you just did this, aren't you angry that you wasted so many hours of your day on this? Because it does to me, for example.

But… Did you know that behind this attraction there is a chemical protagonist called "dopamine"?

In this article, we want to explain in a simple way what dopamine is, how it relates to social media, and what strategies exist to avoid falling into digital addiction.

What is dopamine?

Dopamine is a neurotransmitter, that is, a chemical substance that the brain uses to send signals between neurons.
It is known as the “motivation and reward molecule” because it is related to pleasure, learning and the pursuit of goals.

Every time we achieve something we enjoy—eating a dessert, listening to our favorite song, or receiving a like on Instagram—our brain releases dopamine and we feel satisfied.

How social media influences dopamine

Social media, among other things, is designed to activate the dopamine system:

• Every notification o “Like” It works as a little reward for your brain.
• The short videos and the "“infinite scroll” This means that there's always something new that our brain wants to discover. And be careful, haven't you ever felt like you're missing out on something because you haven't logged into social media for a while? This is explained by the FOMO syndrome.
• The algorithms They learn what we like the most and show it to us non-stop, so that we don't stray from it.

The result of all this is that our brain receives mini dose of dopamine constantly through social media, which reinforces the “keep watching” behavior and traps us more than we think.

So…

Is this why we are increasingly addicted to social media?

The answer is yes.

Addiction arises because the brain gets used to dopamineAt first, a couple of likes are enough to make us happy. But over time, we need more stimuli to feel the same. This creates a cycle:

1. We check the networks.
2. We receive dopamine.
3. We feel good… but for a moment.
4. We want to repeat the experience.

The consequence: It is increasingly difficult to disconnect and it is easier to waste valuable hours in front of the screen.

Aren't you fed up with this? Because I certainly am.

How to detox from social media

As with other addictions, the remedy is not to eliminate social networks completely, but to regain control.

Here are some strategies that may help you:

1. Sleep without your cell phone nearbyWe're not going to get into the harmful nature of sleeping with your phone nearby, but rather the fact that using your phone as an alarm clock leads us to check social media both when we wake up and before bed, something I can tell you isn't good. Doesn't it happen to you that you fall asleep watching "how other people are having a good time," for example, and wake up to "an influencer's ideal breakfast," which, realistically, neither you nor I want to copy? Because it happens to me. Or waking up and seeing the trips they're taking, but you have to go to work. It happens to me too. Well, to avoid that feeling, the best thing to do is leave it out of the bedroom and use a traditional alarm clock, like our grandparents'.
2. Set schedules: Set specific times to check your phone during the day, for example, 5 minutes after studying, 5 minutes after dinner, etc.
3. Eliminate unnecessary notifications: Let yourself decide when to pick up your phone, not when it chooses for you. This way, you avoid constantly stimulating your brain. Is it really necessary to get a notification every time there's a new video on YouTube? Wouldn't it be better if, when you have some free time, you go to YouTube and see what's new?
4. Practice dopamine detox: Spend a few hours or a day doing screen-free activities (reading, walking, sports).
5. Replace habits- Instead of automatically opening TikTok, put your phone away and do something short but productive (drink water, stretch, jot down ideas).

These are just a few tips we're giving you, but we're sure you'll know what to do and what will work for you to detox from your phone and social media and regain control of your day and your life.

Conclusion

Dopamine is not bad: It is essential for our motivation and learning. The problem arises when we let social media control our daily dose.

At our academy, we see every day that students who manage their time better online are also those who progress faster toward their goals.

Therefore, understanding how dopamine works and applying small digital detox strategies can make the difference between living glued to the screen or taking control of your future—academic, professional, and personal.

Frequently Asked Questions About Dopamine and Social Media

🙋🏻 What is dopamine and what is it used for?

Dopamine is a neurotransmitter in the brain that regulates motivation, pleasure, and learning. It drives us to repeat actions that give us satisfaction.

🙋🏻‍♂️ Why do social media release dopamine?

Each notification, like, or comment acts as an unexpected reward. This causes the brain to release dopamine, generating a feeling of pleasure and motivating you to keep checking your phone.

🙋🏻‍♂️ Is dopamine bad?

No. Dopamine is necessary for staying motivated and learning new things. The problem arises when it's released excessively by artificial stimuli like social media, which can lead to addiction.

🙋🏻 How do I know if I'm addicted to social media?

Some signs include constantly checking your phone, wasting hours on TikTok or Instagram without realizing it, difficulty concentrating on your studies, and anxiety about not having your phone nearby.

🙋🏻‍♂️ What is a “dopamine detox”?

It's a conscious break from digital stimuli. It can range from a few hours to a full day without social media, notifications, or video games. The goal is to regain control and reduce dependency.

🙋🏻 How can I reduce my social media use?

• Turn off unnecessary notifications.
• Set schedules to check your phone.
• Use apps that limit time on social media.
• Replace scrolling with screen-free activities: sports, reading, walks.

🙋🏻‍♂️ Do social media affect studying and concentration?

Yes. Various studies show that excessive mobile phone use reduces concentration, fragments attention, and hinders deep learning.