As We Age, We Must Learn to Distance Ourselves from Dopamine

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Whenever we encounter novel, stimulating, or pleasurable experiences, our dopamine levels surge, driving us to seek more. However, this pursuit doesn’t always lead us toward what is beneficial. No matter how disciplined we are, we often find ourselves spending excessive time scrolling through short videos. As Neil Postman wrote in Amusing Ourselves to Death: "People have quietly become slaves to entertainment, without complaint, even willingly. The result is that we have become a species amusing itself to death." This serves as a stark reminder to reflect on the influence of dopamine. 

1.  The "Sweet Trap" of the Algorithm Era 

We live in an age of algorithms, where various products and services cleverly exploit our psychological vulnerabilities, trapping us in cycles of addiction. Think about it: when we’re about to start our day’s work, we still can’t resist checking our phones for updates. Many attribute this to a lack of self-control, but is that really the case? Tristan Harris, a former Google product manager, hit the nail on the head: "Behind every individual’s addiction, there are thousands of people working hard to make you addicted." In reality, there’s a vast "addiction industry" at play.

Stanford University professor Nir Eyal, in his research on addiction, outlines the classic addiction model. The first stage is the "trigger." Notifications on our phones, updates on social media—these are like bait, capturing our attention and prompting us to take action. Next comes the "action" stage. Once we click into the content, we receive various forms of feedback and rewards, such as likes on social media or upgrades in games. To accelerate our addiction, businesses employ irregular, unpredictable, and variable rewards, combined with precise knowledge of our preferences, ensnaring us deeper in this "trap."

Finally, after investing significant time, energy, and money into these products, we develop a dependency that’s hard to break, further reinforcing the cycle of addiction. In this era, we are constantly battling these "sweet traps," which come in countless forms and are nearly impossible to avoid.

2. From Dopamine to Endorphins: Pursuing Deeper Fulfillment

Unlike dopamine, endorphins are typically released after we face challenges, overcome difficulties, or achieve long-term goals. This type of happiness is not instantaneous or superficial but profound and enduring. It is the reward we earn through our own efforts and perseverance, offering a more genuine and fulfilling sense of satisfaction.

When we resist immediate temptations and strive toward long-term goals, we are more likely to experience the joy brought by endorphins. For example, someone who continuously improves themselves for career development is actively seeking endorphin-driven satisfaction. This sense of fulfillment, achieved through sustained effort, far surpasses the fleeting pleasure provided by dopamine.

3. How to Stimulate Endorphins and Achieve Self-Improvement

In the current economic environment, we face a variety of challenges. Therefore, it is even more important to stimulate endorphins and achieve self-improvement, rather than simply indulging in the short-lived pleasure brought by dopamine. Delayed gratification is a key factor in stimulating endorphins. Delayed gratification does not mean denying satisfaction but rather sacrificing short-term, less meaningful pleasures to achieve challenging goals.

By engaging in physical exercise, setting and striving to achieve goals, learning new skills, and immersing ourselves in reading or work, we can continuously generate a sense of accomplishment and motivation, thereby promoting the natural release of endorphins and creating a positive cycle. This type of happiness is more enduring and healthier. As Aristotle said, "In the pursuit of happiness, humans should seek a higher and greater form of joy compared to animals."

Using delayed gratification to stimulate endorphins is a long-term endeavor. According to Edward Deci and Richard Ryan's Self-Determination Theory, intrinsic motivation is the key to behavioral change. Only with clear goals can we drive ourselves to take consistent action, accumulate positive feedback, and ultimately achieve self-improvement.

Any achievement requires gradual and sustained effort. Initially, these efforts may seem small, but as they accumulate, they lead to significant changes. As the saying goes, "A journey of a thousand miles begins with a single step." Therefore, we should not expect immediate results from short-term efforts or rush for quick success.

4. Moving Away from Dopamine Is Not About Suffering

What we advocate in moving away from dopamine is not about suffering but about empowering ourselves. Our true optimal state should be one where we are motivated by "endorphins" to step out of our comfort zones, achieve growth, and attain freedom.

Thus, when we set higher goals and plans for our careers, lives, and health, and willingly give up short-term pleasures to continuously strive for them, this kind of happiness will bring us a sustained sense of fulfillment and achievement in our self-pursuit and growth.