Is the Dopamine See-Saw Affecting Your Mood and Motivation?
Have you ever found yourself endlessly scrolling, snacking out of boredom or feeling unmotivated to tackle even the smallest task? If so, you’re not alone - and neuroscience might have something to say about it.
Today, we’re exploring a fascinating concept that’s gaining attention in the world of mental wellbeing and brain health: the dopamine see-saw effect.
Understanding how dopamine - your brain’s “feel-good” chemical - works can help you make small but powerful changes to boost your mood, motivation and sense of balance.
Let’s dive in.
What Is the Dopamine See-Saw Effect?
Think of dopamine as your brain’s natural reward signal. It's released whenever you do something enjoyable - whether it’s achieving a goal, spending time with friends or eating your favourite snack.
But not all dopamine is created equal.
Some activities give you short, intense bursts of dopamine - like checking your phone, eating sugary foods or binge-watching a series. Others provide a steady, more sustainable release, such as exercising, learning something new or connecting meaningfully with others.
This balance is what we call the dopamine see-saw.
How the See-Saw Works
Imagine a see-saw. On one side, you have quick dopamine hits - fast pleasure, minimal effort. On the other side, you have slower, more fulfilling dopamine release - activities that take more time and intention, but leave you feeling grounded and genuinely content.
Here's the catch: when we keep tipping the see-saw with short-term rewards, we may feel an initial high, but what comes next? A crash. Dopamine levels dip, and so does your motivation. The more this cycle continues, the harder it becomes to feel satisfied with everyday life.
Why It Matters
When the brain gets used to frequent spikes of dopamine from things like social media, snacks or constant stimulation, it lowers your natural dopamine baseline. That means:
Everyday pleasures feel dull or uninteresting
Motivation to start or finish tasks drops
You start craving more of those fast dopamine fixes, just to feel okay
This is where people often start to feel stuck - bored, restless or low without quite knowing why.
The Problem with Quick Dopamine Hits
We all enjoy a treat now and then, and that’s perfectly normal. But when those fast pleasures become regular coping strategies, they can leave us feeling worse in the long run.
Common quick-hit dopamine activities include:
Constantly checking your phone
Binge-eating sugar or junk food
Online shopping or gambling
Doom-scrolling news or social media
Chasing instant wins or distractions
Each of these gives your brain a temporary lift, but often followed by a dopamine dip - leaving you feeling irritable, tired or unmotivated.
Healthy Dopamine = Long-Term Wellbeing
The good news? You can balance your dopamine see-saw by gently shifting toward more sustainable sources of reward.
These activities release dopamine more gradually - but with far better long-term results. They help keep your mood stable, increase motivation, and build emotional resilience.
Some great examples:
Exercise – Even a short walk releases steady dopamine and boosts mood
Completing tasks – Big or small, ticking something off gives your brain a natural lift
Creativity – Painting, writing, cooking or making music can bring deep satisfaction
Meaningful connection – Real conversations and time with people you care about support healthy brain chemistry
Learning – Gaining a new skill gives your brain a sense of growth and progress
Breaking the Cycle: Balancing Your See-Saw
Here’s how you can begin to manage the dopamine see-saw in your everyday life:
1. Notice the patterns.
Which quick-hit activities do you rely on when you're tired, bored or stressed? Awareness is the first step to change.
2. Reduce the spikes.
Try setting boundaries - like phone-free mornings, or limiting screen time before bed.
3. Reintroduce natural dopamine.
Start your day with something simple but nourishing: a walk, journaling or just completing one meaningful task.
4. Celebrate small wins.
Even small accomplishments (making the bed, replying to an email, finishing a book chapter) boost dopamine and reinforce positive habits.
5. Add more “slow joy” activities.
Engage in hobbies, get outdoors, create something - these offer longer-lasting satisfaction and help lift your baseline mood over time.
What This Means for Your Mental Wellbeing
As a hypnotherapist, I often talk with clients about how their habits - especially unconscious ones - shape how they feel from day to day. Understanding the dopamine see-saw can be incredibly empowering. When we learn to recognise the cycle of short-term hits and choose healthier alternatives, the change in mood, energy and motivation can be profound.
It’s not about being perfect or giving up your favourite treats - but about creating balance. When we care for our brain chemistry with steady, nourishing habits, we start to feel more emotionally resilient, focused and alive.
A Gentle Challenge for This Week
What’s one small change you can make to bring more balance to your dopamine see-saw?
Maybe it’s:
Swapping your morning phone scroll for five minutes of fresh air
Writing down, each evening, 3 good things from your day and perhaps setting (and visualising) 1 small intention for the next day
Reaching out to a friend for a real chat, not just a "like" on social media
Small changes make a big difference.
Final Thoughts
The dopamine see-saw isn’t just neuroscience - it’s your lived experience. If you’ve been feeling drained, anxious or low in motivation, it might be time to check in with how your brain is being rewarded.
With curiosity and compassion, you can begin to tip the balance back in your favour - choosing habits that fuel you, not deplete you.
And if you’d like support in rewiring some of these patterns or exploring this more deeply, I’m here to help. Solution Focused Hypnotherapy is a gentle and effective way to move from stuck to thriving - and to give your mind the reset it may be craving.
Wishing you a steady, joyful week ahead.
