Dopamine Chronicles (3/4): Are we all addicts?
Can you be an "addict", without being an addict?
What comes to mind when you hear the word "addict"?
Most people immediately think of:
Alcohol, drugs, or tobacco use on a daily basis.
Individuals struggling to function in their everyday lives
Because of this, we rarely consider ourselves addicts. Many have no problem going the weekdays without a drink. But what if one feel an urge for a drink in social setting during the weekend? Does that make an alcoholic?
What if there are compulsions in life that you feel a struggle with, but people would laugh, because it cannot be a “real-addiction”?
Are we all addicts?
Many face smaller kind of addictions, not as harmful as the traditional ones. Aren’t these problematic? Maybe, maybe not.
Addiction Beyond the Obvious
In the modern world, we tend to associate addiction with traditional substances like alcohol, drugs, and tobacco. Or we think of extreme cases—gambling, overspending, or behaviors that jeopardize finances and relationships. But addiction isn’t limited to these well-known vices.
We must understand that addiction can be found in nearly everything:
Social Media
News
TV
Erotic Novels
Although these addictions might not destroy lives in the same dramatic way, they come with negative second-order consequences. They affect focus, mood, and motivation, shaping our behaviors in ways we often overlook.
The drug of choice: Everyone has a “guilty pleasure”
Anything that provides a rewarding sensation has the potential to be addictive. While highly potent substances have a greater risk of addiction, the way a brain decodes rewarding signals varies from person to person. This means different people are prone to different addictions.
When we think of addiction, we usually picture substance abuse. Substances directly manipulate the brain’s reward pathways, making them highly addictive.
But addiction isn't limited to substances. Behavioral addictions—like gambling, shopping, social media, or even excessive news consumption—are just as real. The brain can latch onto any behavior it finds stimulating, creating compulsive loops that are hard to break.
There are no limits to what someone can become addicted to.
Microaddictions: The Subtle Traps
The standard definition of addiction is:
Addiction is a chronic and often relapsing disorder characterized by compulsive engagement in a behavior or substance use despite negative consequences.
Most people apply this definition to severe cases—like drinking alcohol daily. But this definition lacks nuance. What about the person who doesn't drink every day but feels an intense urge every Friday night? Is that not a form of addiction?
Microaddictions are compulsive habits that, while not life-destroying, don’t add value to your life. They steal time, drain energy, and create dependency without you even realizing it. Scrolling endlessly on your phone, checking emails obsessively, or feeling the need to buy something new every time you feel down—these small addictions shape our daily behavior in ways we rarely acknowledge.
And while these habits may seem harmless, they come with hidden costs. Being addicted to constant stimulation can make you irritable, moody, and anxious when you're not engaged. You may struggle with focus, motivation, or simply being present in the moment.
I've seen firsthand how stepping away from these small compulsions improved my motivation, focus, and even my social interactions. Breaking free from microaddictions isn’t just about removing distractions—it’s about regaining control over your own mind.
When Is It a Problem?
The key to identifying addiction is understanding the dopamine loop. The more potent the reward, the stronger the compulsion. If a habit starts controlling you—rather than you controlling it—it's a problem.
Ask yourself:
Do I feel a lack of control over this behavior?
Does it negatively impact my life, relationships, or productivity?
Do I feel anxious or restless without it?
If the answer is yes, even to a mild degree, it's worth examining further. Addiction isn't just about destruction—it’s about dependence. And dependence, even in small forms, can hold you back from living fully.
Take control again with 3 steps
Understand the Addiction: Be honest with yourself—are there behaviors or activities you compulsively return to, even if they don’t add value? You might believe they do, but take a closer look. Common culprits include:
YouTube
TikTok
News Feeds
Shopping Apps
Recognize the Triggers and Understand What It Does to You: Identify what pushes you toward these behaviors. Is it boredom, stress, or loneliness? Understanding the trigger helps you regain control.
Continue being plain honest—what does this addiction do to you? It drains you of time and energy. After scrolling for 30 minutes, do you feel motivated to take on boring home tasks? Likely not. Over time, you might notice you're more irritable and impatient. What does this habit actually do to you? Identify what pushes you toward these behaviors. Is it boredom, stress, or loneliness? Understanding the trigger helps you regain control.
Say Goodbye for Good, or Limit: I understood that I didn’t need news. The most important things get through to me, but there is no time I absolutely need to read the news online. I had to say goodbye. It feels strange.
What I did was use a content blocker (called Freedom) that lets me block certain websites and apps.
Understand that it takes more than it gives.
My personal email is something I need, but not during work hours, so that one is blocked until 4 p.m.
Be patient: It will take time, you might relapse, new addictions will appear.
Be patient - start over.
