Solving the Short-Attention Span Epidemic

I take Lexapro. It has been a tool that I have used to manage anxiety along with a plethora of coping skills, social supports, and practice reframing negative thoughts. One day, I ran out of my medication and there was an issue with the pharmacy that took several days to resolve. After the first day, I started to experience some withdrawals. When I would turn my head, I felt a shock go through my body and the world would shake. This is a common, albeit mostly harmless, withdrawal symptom of many SSRI medications. SSRI’s are a type of antidepressant that are used to treat a variety of mental health conditions. They work by raising serotonin levels in the brain. When you stop taking them suddenly, you experience a rapid drop in serotonin that disrupts brain signaling and gives you “brain zaps.” Really, that is the official term and man, is it accurate.

If we can experience withdrawal from serotonin, what other neurotransmitters can we withdrawal from? The truth is, any of them. One, specifically, is talked about a lot in a world of technology and instant gratification with the ease of accessibility today: dopamine. Dopamine is a reward chemical. In the days of sticks and stones, dopamine drove the Neanderthals to seek food and shelter. It drove survival and created motivation by making us feel good when the goal was complete. When the food was eaten. When the new stick we found was exactly what we wanted. Today, we are in dopamine overdrive; and we don’t even have to get off of our couch.

Think about this: That feeling that you get when your amazon package says “delivered”. The incredible satisfaction of eating that sweet dessert and feeling like you can’t stop. The feeling of not being able to click off of social media because it feels comforting and acts as an escape. This is all driven by dopamine; and it is incredibly addicting. While there is nothing inherently wrong with dopamine and feeling good, it can often get in the way of our goals and ability to succeed in day to day life. We might get stuck on social media and avoid household chores because the reward from our phone is greater with less work. For the same reason, we might eat that sweet dessert instead of practicing healthy cardio exercise. Or, pop on Amazon and order a package because we are feeling sad and need something to look forward to. This leads to a short attention span and a desperate need for instant gratification. This kills creativity, productivity, and long-term happiness and motivation.

If you are feeling like you might be addicted to easy dopamine fixes, understand that you are not alone, and it is possible to overcome it. While each individual’s journey is different, you treat the addiction the same as you would others; either cold turkey, or weaning. I, personally, found that cold turkey was the best approach. You eliminate the problem. Whether that be social media, sweet treats, or online shopping. Then, you work to replace the patterns with more productive ways to seek dopamine.

For me, deleting TikTok was step one. More than anything, I would want to sit on the couch and watch TikTok’s for hours. I was spending very little time with my family, no time on productive and positive hobbies, and the house was a mess. My entire day was looking forward to the next moment I could sit down and watch TikTok. That sounds ridiculous, right? But the truth for many facing dopamine addiction. I remembered seeing a post on Facebook that said “children are not given the opportunity to be bored anymore.” That really hit home, for both myself and my child. Are we giving ourselves the opportunity to be bored? To have the motivation to want to do something productive? To be creative?

When eliminating the addiction, it is important to remember that boredom is inevitable. Being uncomfortable is inevitable. You have to prepare yourself to face the uncomfortable. That can be eased with other healthier forms of dopamine. For instance; going on a walk, listening to music, getting some sunlight, meditating, sleeping well, having new experiences, or completing a project.

Before eliminating the problem for you, have a plan set in place to practice healthier habits. Find support and someone to hold you accountable. Lastly, give yourself time. In 2 weeks, you will notice a difference in your cravings for instant gratification. In 4 weeks it will seem easy. And in 8 weeks you will hardly remember what it was like. Do you want to be remembered as the person who sat on the couch and watched TikTok for most of their life? Or do you want to be remembered as the person who was creative, motivated, adventurous, and happy? Start making the change for your future today.

If you are looking for support or help getting started, Life Full Life Coaching is here. Reach out today to schedule an appointment and starting living the life that you have always envisioned for yourself!