The Dopamine Dilemma

Lets shed light on a topic that affects every single one of us—dopamine.

This little neurotransmitter is a double-edged sword. It’s the reason we feel excitement, motivation, and joy, but it’s also the reason so many of us (and our kids) get stuck in addictive cycles of social media, video games, and even more damaging content like pornography.

Dopamine: The Good, The Bad, and The Baseline

Think of dopamine like a bank account. Every time you do something rewarding—whether it’s hitting a workout PR, finishing a project, or eating a delicious meal—you get a deposit. But here’s the catch: artificial dopamine hits (like binge-watching Netflix, scrolling TikTok, or playing video games for hours) act like high-interest payday loans. They give you a surge of pleasure, but when the high fades, your baseline dopamine level actually drops lower than where you started. This is why people keep reaching for another hit—because they feel worse when they stop.

It’s a tough cycle, but the good news? It can be broken.

Breaking the Cycle & Leveling Dopamine Naturally

So how do we fix it? How do we rewire our brains and our kids' brains to crave the right kind of dopamine instead of the cheap, fleeting kind? Here are some powerful, science-backed ways:

1. Exercise – Movement, especially strength training and high-intensity workouts, releases dopamine naturally and keeps it at a sustainable level.

2. Cold Plunging – A cold plunge forces your body to adapt to stress in a healthy way, flooding your system with dopamine and norepinephrine for hours afterward.

3. Group Activities – Playing sports, hiking, or even just playing board games with family releases oxytocin alongside dopamine, strengthening real-life relationships.

4. Family Sauna Sessions – Heat exposure boosts dopamine while also stimulating endorphins, another feel-good chemical.

5. Challenging, Creative Work – Learning a new skill, writing, or building something gives you sustained dopamine without the crash.

6. Sunlight and Nature – Spending time outside, especially in the morning, helps regulate dopamine levels and boosts serotonin.

Dopamine Detox: The Reset Button

If you or your kids are stuck in the dopamine rollercoaster, a detox might be the answer. This doesn’t mean quitting everything cold turkey, but rather restructuring how you get your dopamine. Try this:

• 24 Hours Without Instant Dopamine – No social media, no video games, no junk food. Just movement, creativity, and nature.

• Gradual Reset – Reduce mindless scrolling, limit screen time, and replace it with healthier alternatives, listed above.

• Intentional Fasting from Stimulants – Cut out caffeine, sugar, and excessive noise to let your brain recalibrate.

The Hidden Danger: Pornography, Drugs & Mental Health

One of the biggest dopamine traps that few people talk about is pornography and drug use. These artificial dopamine spikes don’t just hijack the brain’s reward system—they rewire it in ways that can lead to long-term mental health struggles, including anxiety and depression.

Pornography creates unrealistic expectations and damages real-world relationships. For kids, early exposure can lead to addiction, desensitization, and even difficulty forming deep emotional bonds in adulthood. It promotes instant gratification while robbing them of the ability to build meaningful, lasting connections. It creates unreal expectations, not the mention that most “porn stars” are human trafficked at some level, put into situations they cannot get out of, and are filled with instant shame and regret.

Drugs work in a similar way, flooding the brain with dopamine but ultimately depleting its natural reserves. Over time, this leads to lower baseline dopamine levels, making it harder to experience joy and motivation from everyday activities. The result? A cycle of dependency, anxiety, and depression.

When the brain becomes dependent on these artificial highs, normal life starts to feel dull and unfulfilling. This is why so many struggle with low motivation, social withdrawal, and even suicidal thoughts after prolonged exposure to pornography or substance abuse.

Biblically, we’re called to guard our hearts and minds (Proverbs 4:23). That means teaching our kids self-control and the value of real intimacy. It means setting up boundaries—filtering content, having open conversations, and modeling what healthy relationships look like. We need to equip them with the right tools to fight against the cultural norm of seeking pleasure at any cost.

Other Biological Chemicals at Play

Dopamine isn’t the only player in the game. Here are a few others:

• Oxytocin – The “bonding hormone.” Released during physical touch, deep conversations, and acts of kindness.

• Serotonin – The “contentment chemical.” Boosted by sun exposure, good nutrition, and gratitude.

• Cortisol – The “stress hormone.” Necessary in small doses but harmful when chronically elevated.

• Endorphins – The “painkillers.” Released through exercise, laughter, and even spicy food.

Raising Dopamine-Resilient Families

If we want to set ourselves and our kids up for success, we need to be intentional about how we engage with dopamine. That means:

• Encouraging healthy, real-world activities over digital distractions.

• Modeling self-control in our own habits.

• Teaching the value of delayed gratification.

• Creating family rituals—workouts, sauna sessions, cold plunges, outdoor adventures—that reinforce healthy dopamine pathways.

The world is designed to steal our attention, our time, and ultimately our joy. But we don’t have to let it. Let’s train our minds and bodies to crave the good stuff—the lasting, fulfilling, God-honoring kind of dopamine.

Let me know your thoughts, and if you’ve got any dopamine-reset strategies that have worked for you or your family, hit reply—I’d love to hear them!

Thanks for reading! Have a great day, and God Bless!

For more details on Biohacks, Cold Plunges, Saunas, and more; Check out my YouTube channel. (click the picture below)