Constant access to phones, feeds, and endless short clips can leave the mind feeling oddly wired and completely drained at the same time. The idea is simple, when entertainment, approval, and distraction are always within reach, our brain’s reward system never really gets a break. Neuro-scientist TJ Power, founder of The DOSE Lab, calls this a modern dopamine crisis and recently discussed it on James Smith’s podcast The Problem With…. The result, he suggests, is a feeling of being overstimulated while also less connected to real life.
Dopamine helps drive motivation and learning, and it is part of what makes small pleasures feel satisfying. The problem is not dopamine itself, but the constant stream of digital triggers that keep nudging the brain for more. Power, who wrote the bestseller The DOSE Effect, argues that an ancient brain is being pushed around by technology that arrived only recently. He says the warning signs can look like irritability with everyday tasks, trouble concentrating, and a sense that life feels flatter than it used to. You can watch video here.
Power describes the typical day as a relay race of screens, starting with the phone in the morning, moving to a computer for hours, then back to the phone, and ending with a TV at night. Smith admits he recognizes the pattern in himself, especially the habit of watching Netflix while scrolling at the same time. I know how easy it is to justify that double screen routine as “relaxing,” even when it starts to feel compulsive. Smith puts it bluntly, some days it feels great, and other days it feels like a slow kind of burnout.
The impact goes beyond productivity, because constant phone use can chip away at confidence and willingness to take social risks in the real world. Power is also concerned about what happens when online pornography becomes the default outlet, arguing it can reshape how people meet, flirt, and build intimacy. He worries that screens can start replacing real connection, while expectations get pulled further from everyday relationships. When it comes to kids and teens, he points to how early exposure can happen, and he supports Australia’s move to restrict social media use for those under 16.
So what does pushing back look like in real life. Power and Smith both say boredom matters, because it helps rebuild focus and makes ordinary activities feel rewarding again. One practical reset starts by leaving your phone in another room and timing how long you can comfortably go without it. Add a quick shower, do a small household task like loading the dishwasher, then choose a genuinely enjoyable offline activity before checking your phone and gradually extending that break next time.
Balancing your reward system can also be supported by simple habits that do not rely on a screen, like time outdoors and regular movement. Many people also find it easier to wind down when they avoid screens close to bedtime and protect their sleep routine. Protein-rich foods such as eggs, chicken, and nuts are often mentioned as part of a supportive diet, and calm activities like meditation, music, hobbies, and spending time with friends can help too. Power’s favorite comparison is fire, early humans were thrilled by it, but they did not stare at it for hours, and maybe that is a clue about what our brains have been missing.
How do you notice screen overload showing up in your own day, and what helps you reset. Share your thoughts in the comments.
