Have you ever found yourself in this situation (I definitely have): It’s the end of a long day, you’re on your way home, totally drained and irritated. Your clients, colleagues, or an annoying boss have squeezed the last drop of energy out of you, and now you need a reward. You feel like you deserve more than this crappy day had to offer, and you want the evening to somehow redeem it.
The next thing you know, you’re standing in front of the fridge or at the McDonald’s counter. Moments later, an empty bag of chips is keeping you company on the couch while you binge your favorite series.
Sound familiar?
You’re not alone — millions of people go through the same thing. Behind the scenes, there’s a powerful biochemical player at work: dopamine.
What is dopamine?
Dopamine is a neurotransmitter — a chemical that the brain uses for communication between neurons. It plays a key role in:
- Motivation
- Reward
- Learning
- Behavior
- Emotional reactions
Dopamine isn’t the “happiness hormone” per se — it’s more about motivating you to seek out things that might make you happy (e.g., food, sex, social interaction, success).
How is dopamine released?
Dopamine release begins with a stimulus from the outside world. For example: the smell of food, a burger ad, scrolling through social media, or watching pornography. This stimulus is processed in the brain’s limbic system — specifically the hypothalamus and amygdala, areas responsible for basic needs and emotions.
The brain predicts that a reward and pleasure are coming, which activates the dopamine system.
Dopamine is released and travels to the nucleus accumbens — the brain’s main reward center. When dopamine reaches this area, we feel motivated and satisfied. That’s your brain saying: “This feels good! Do it again!”
Over time, evolution taught our brains that food is precious and scarce. Every encounter with it was a survival opportunity, so a reward system developed to encourage eating. The same mechanism applies to reproduction. Today, however, when food is abundant (especially high-calorie foods rich in fat and sugar), it’s hard to suppress that natural drive.
We see or smell food → reward center activates → we eat → we feel pleasure.
But if that’s true, why do we often feel guilt after overeating?
When dopamine becomes a problem
When food is used as a reward, it can become problematic. Constant dopamine spikes can lead to a kind of dopamine tolerance. The brain becomes “lazy” — each new reward feels weaker and shorter. So, we keep chasing that feeling of satisfaction.
Just like with addiction (to drugs, cigarettes, gambling), over time, the original excitement fades. The brain demands stronger, newer, more exciting rewards.
Let’s take an example:
Mrs. H. had a tough day at the office. Her boss demanded quarterly reports by 1 PM, two clients called to complain about offers, and her daughter messaged her about a bad math grade. The teacher even wants a meeting.
On the way home, Mrs. H. decides to treat herself with pizza, donuts, and a milkshake. After eating and drinking, she feels more “fulfilled” and tells herself she deserved it after a rough day. Instead of talking to her daughter, she picks up her phone and scrolls Instagram. She also orders a pair of shoes.
Three months later:
Mrs. H. now stops every day for her pizza, donuts, and milkshake. But now she also drinks two energy drinks at home, watches a series, eats chips, and has a little chocolate before bed. She sleeps poorly and often raids the fridge at night.
What happened?
Mrs. H. coped with discomfort by using food as a reward. Her brain liked that, and associated coming home from work with food. Being at home became linked to social media, series, and online shopping. One dopamine hit wasn’t enough anymore, so she sought it through more food. High-carb meals caused constant sugar spikes and insulin surges, which only made things worse.
Now she’s in a vicious cycle: she no longer feels reward from food — just guilt and shame — and she’s gained weight.
Why too much dopamine is a problem:
- You lose control over your appetite
- You constantly crave stronger stimulation
- Activities that once felt fun (walking, socializing, cooking) feel boring
- Food becomes a replacement for emotions
This can have serious consequences:
Physical effects:
- Weight gain and obesity
- Hormonal imbalances (especially insulin and leptin)
- Poor sleep and fatigue
Mental effects:
- Guilt and shame (after overeating)
- Reduced ability to enjoy simple pleasures
- Higher risk of depression and anxiety
Good vs. Bad Dopamine Triggers
Dopamine isn’t just triggered by bad habits — it also responds to activities that are good for us. To avoid unnecessary dopamine spikes, we can replace bad habits with good ones.
Bad dopamine triggers:
- Processed food – The mix of fat, salt, and sugar is highly addictive. Triggers can be taste, smell, or ads.
- Social media scrolling – Constant, effortless dopamine hits. Short videos, idealized images, gossip, and drama delivered in minutes.
- Video games – High rewards with no real-life basis. The brain feels accomplished even if it’s not real.
- Boredom shopping – A discount feels like a personal victory, even if you don’t need the item.
- Netflix binging – Huge dopamine reward with no effort, often paired with overeating.
- Alcohol, nicotine, drugs – Extreme stimulation followed by a crash.
Good dopamine triggers:
- Exercise – Physical activity with visible progress boosts dopamine and immunity.
- Learning new skills / achieving goals – The satisfaction after hard work is tied to dopamine.
- Love and bonding – Healthy emotional connection also triggers oxytocin alongside dopamine.
- Creativity – Music, drawing, cooking, interior design — creating and perfecting something feels rewarding.
- Nature – Light, silence, fresh air, and natural surroundings boost dopamine.
- Meditation – Calms the system and increases a sense of peace.
- Helping others – Acts of kindness also raise dopamine levels.
Natural dopamine release usually requires some level of effort, persistence, or challenge. Once we reach the goal, our body rewards us with dopamine and a sense of bliss.
Dopamine Reset – How to Take Back Control Over Food and Yourself
Once we understand which activities raise dopamine in healthy vs. unhealthy ways, we’ve taken the first step toward resetting our dopamine system. But change isn’t easy — it takes time and effort.
Our brain loves shortcuts and comfort — ordering food instead of cooking, scrolling instead of walking. The key is to create a plan and stick to it. Be consistent.
Decisions made during a dopamine high are often impulsive and emotional. Preparing a healthy meal is rarely spontaneous — it requires planning, shopping, and time. On the other hand, seeing a fast-food ad during a sports break can lead to an order in seconds — even if you’re not truly hungry.
We live in a world designed to trigger dopamine — apps, marketing, and sales teams know exactly how to target us.
So if you’ve ever impulsively eaten when you weren’t hungry — it’s not entirely your fault. Your brain is wired to survive with the least effort.
Resisting this takes willpower — and a carefully crafted plan with clear steps to avoid impulsive reactions.
7-Day Dopamin Detox Plan
Day 1 – Digital Declutter
Focus: Reduce screen time
Task: Limit social media use to max 30 minutes. Delete or hide distracting apps.
Replace with: A walk, silent time, or reading a book.
Daily Reflection:
- How did you feel without constant notifications?
- What did you notice when you slowed down?
Day 2 – Mindfulness Over Multitasking
Focus: Awareness and presence
Task: Practice 10–15 minutes of meditation or deep breathing.
Replace with: Eating mindfully without screens, or just breathing in silence.
Daily Reflection:
- Was it hard to sit still and focus on your breath?
- Did you notice a change in your thoughts?
Day 3 – Move Your Body
Focus: Physical energy
Task: Do 30 minutes of physical activity (walk, yoga, dancing).
Replace with: Skip Netflix and move your body!
Daily Reflection:
- How did you feel before and after the activity?
- What kind of movement brought you joy?
Day 4 – Dopamin Fast
Focus: Complete reset
Task: Avoid all high-dopamine triggers: sugar, coffee, social media, porn.
Replace with: Nature, journaling, or simply doing nothing.
Daily Reflection:
- What was the hardest part to let go of?
- What helped you stay calm and focused?
Day 5 – Eat Clean, Feel Clean
Focus: Nourishment
Task: No fast food, no sugar. Eat whole, clean meals.
Replace with: Cooked veggies, lean proteins, healthy fats.
Daily Reflection:
- How did your body feel today?
- Did you have more energy or mental clarity?
Day 6 – Go Offline
Focus: Digital silence
Task: Go offline for at least 6 hours (no phone, no TV, no PC).
Replace with: Drawing, journaling, reading, walking.
Daily Reflection:
- What did you do instead of scrolling?
- Did you feel more present or connected?
Day 7 – Celebrate & Reflect
Focus: Integration and gratitude
Task: Reflect on your week. Celebrate with a non-digital reward.
Replace with: Tea time, nature, a journal entry.
Daily Reflection:
- What are you most proud of this week?
- What habits do you want to keep?
Conclusion
The world around us constantly demands our attention. These surface-level stimuli encourage our brain to continuously release dopamine and to keep seeking rewards. The same goes for food—our brain tries every day to reward the body with a delicious, high-calorie meal rich in fats and sugars. However, this can have long-term consequences on the body, starting with weight gain, obesity, poor physical condition, and extending to emotional and psychological problems.
Properly planning our decisions—especially our meals—while reducing constant distractions can lead to a complete reset and a return to healthy dopamine release. The process isn’t easy, but it’s definitely worth trying
The Hungry Pharmacist 
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