The science behind dopamine and screen time
This isn’t just anecdotal: research continues to show how screen use, especially excessive or simple scrolling, can overstimulate the brain and impact mental wellbeing, focus and emotional regulation.
A 2024 peer-reviewed study published in the Journal of the Royal Society for Public Health found that engaging in stimulating behaviors such as scrolling on social media – especially early in the morning – can disrupt dopamine regulation, decrease attention and increase anxiety. The study highlighted how “dopaminergic dysregulation” plays a key role in screen-related stress, especially in those who already suffer from ADHD or anxiety.
👉 Read the study
Another study published in Child and adolescent psychiatry and mental health highlights how excessive screen use may be linked to emotional dysregulation, poor sleep quality, and impaired executive functioning in adolescents and young adults. These findings suggest that the developing brain is particularly vulnerable to the addictive nature of screens, driven largely by dopamine reward pathways.
👉 Read the research
University Hospitals Health System echoes these concerns, noting compulsive scrolling doom scrolling– can lead to a cycle of dopamine hits followed by emotional crashes, making us more anxious and less able to concentrate. Their recommendation? Start the day with activities that gently stimulate the brain without overwhelming it – just what a Morning with little dopamine offers.
👉 Breaking the Doomscrolling Habit
Researchers at UC San Diego agree: our brains are not suited to the fast-paced, emotionally charged nature of modern digital content. In a recent article by UCSD todayExperts explain how excessive screen time – especially upon waking – can worsen symptoms of anxiety and attention problems by constantly flooding the brain with new information and dopamine-triggering images.
👉 Why cutting back on screens can improve mental health
And finally, a recent review published in the National Library of Medicine underlines how digital overexposure activates the brain’s reward circuitry in ways similar to substance addiction, especially in people with ADHD or impulse control problems. The good news? Interventions that reduce exposure to screens in the early morning (such as a Morning with little dopamineThey have been shown to improve attention, reduce stress and improve emotional balance.
👉 Read the full article – Demystifying the new dilemma of brain rot in the digital age: a review
These studies and insights all point to a common truth: our brains need breaks. Starting the day without the jolts of screens and scrolling gives our nervous systems a chance to reset, paving the way for more peace, clarity and connection. A Morning with little dopamine is not just a feel-good trend, it’s a science-based way to regain our focus and well-being.