Navigating a dopamine-driven world: how to reset our tech diet
By Dr. Shimi Kang, MD
We live in a dopamine-driven world. Every ping, buzz, like, and notification is designed to capture our attention and trigger dopamine, the brain’s “feel-good” chemical.
In moderation, dopamine is healthy and necessary. It motivates us to get out of bed, pursue goals, and enjoy life’s pleasures.
But when hijacked by technology engineered to maximize clicks and screen time, dopamine can lead us toward distraction, dependency, and even addiction.
As I describe in my book The Tech Solution, technology itself is not good or bad, it is like food. What matters is how much, how often, and what type of “tech diet” we consume.
Just as we can overeat junk food, we can overconsume “junk tech,” leading to anxiety, poor sleep, and disconnection. On the other hand, “healthy tech”, when used for creativity, connection, and learning, can fuel resilience and wellbeing.
The good news is that with awareness, reflection, and intentional action, we can reset our tech habits and reclaim balance.
In this article, we’ll explore how to navigate a dopamine-driven world using the tech diet metaphor and provide practical, science-backed steps in a 6-step motivational plan.
Understanding the tech diet
Think of technology as a daily diet. We have three broad categories:
The goal is not a tech-free life, but a balanced one. Just as a healthy diet allows for occasional treats, a healthy tech diet allows for moderation, mindfulness, and balance.
Why dopamine matters
Dopamine is central to the tech diet conversation. The brain releases dopamine when we encounter novelty or reward, making us feel good and motivating us to repeat the behavior.
Social media platforms and video games are built to exploit this system: variable rewards (like unpredictable likes or wins) create a loop of craving and checking.
Over time, this can reduce natural motivation and desensitize the brain’s reward pathways, requiring greater stimulation for the same effect.
This is why many people struggle to “just put down the phone.” It is not simply a lack of willpower, it is biology.
The key is to outsmart the dopamine loop by resetting our habits and cultivating healthier forms of reward.
Your 6-step motivational plan
In The Tech Solution, I outline a six-step plan to help individuals, families, and workplaces create sustainable, positive change. Here’s how to apply it to your tech diet.
1. Awareness
The first step is noticing how technology makes you feel. Track your screen time and reflect on whether certain apps leave you energized or drained.
For example, does 20 minutes of scrolling Instagram uplift you, or leave you comparing yourself to others?
Awareness creates the foundation for change.
Action step: Keep a “Tech Journal” for one week. Each day, note how you feel before and after using your top three apps.
2. Desire
Real change requires motivation. Connect your tech goals to your deeper values, whether that is spending more quality time with family, sleeping better, or being more productive at work.
Action step: Write down one clear reason why you want to change your tech habits. For example: “I want to reduce evening screen time so I can sleep better and have more energy for my kids.” Post this reason somewhere visible.
3. Knowledge
Learn the science of how tech affects your brain and body. Understanding dopamine, cortisol (the stress hormone), and oxytocin (the bonding hormone) empowers you to make better choices.
For instance, endless notifications spike cortisol, while meaningful video calls increase oxytocin.
Action step: Share one piece of “tech science” with a friend or family member each week. Knowledge shared is knowledge reinforced.
4. Action
Start small. Just as you wouldn’t overhaul your entire food diet overnight, begin with manageable changes. For example:
Turn off non-essential notifications.
Institute a Tech-tree table rule during meals.
Replace 15 minutes of scrolling with a short walk or stretch.
Action step: Choose one tech diet swap today. Swap 15 minutes of junk tech with 15 minutes of healthy tech or offline activity.
5. Belief
Change is possible. Neuroscience shows that the brain is neuroplastic, it can rewire and form new habits at any age.
Believe in your ability to create a healthier relationship with technology. Surround yourself with supportive people who share this belief.
Action Step: Practice positive self-talk. Instead of “I can’t stop checking my phone,” try, “I am learning to use my phone with intention.”
6. Support
No one succeeds alone. Find accountability partners, join digital wellbeing communities, or use tech wisely to track progress.
Families can schedule “Tech-free Tuesdays,” workplaces can implement Email-free hours, and friends can commit to device-free outings.
Action Step: Invite one person to join you in a tech diet reset. Agree on a small, shared goal, like keeping phones off the table during dinner.
Putting it all together
When we integrate these six steps, awareness, desire, knowledge, action, belief, and support, we create lasting change.
The tech diet metaphor helps us make choices consciously: reduce toxic tech, moderate junk tech, and increase healthy tech.
By doing so, we protect our brains from dopamine overload and nurture creativity, resilience, and authentic connection.
Final thoughts
We are the first generation to live fully in a dopamine-driven digital world. The choices we make today will shape not only our own health but also the wellbeing of future generations.
The goal is not to fear technology but to guide it, using it as a tool for growth rather than letting it control us.
As with food, balance is the key. A mindful tech diet, guided by science and aligned with our values, can help us thrive.
By following a structured plan, practicing self-compassion, and seeking support, we can reclaim our attention, strengthen our relationships, and build healthier, more resilient communities in the digital age.
Remember, your brain is neuroplastic, and change is always possible. Each small choice, one less scroll, one more meaningful conversation, one walk in nature without a device, creates sparks of new pathways in your brain.
Together, those sparks can light the way to a healthier, happier, and more connected life.
Dr. Shimi Kang, MD, is a psychiatrist with 25 years of clinical experience and a Clinical Associate Professor at the University of British Columbia. She specializes in holistic mental health, providing care in psychiatry, addiction, and consults for psychedelic-assisted therapy. Dr. Kang is the founder of Future Ready Minds, an organization dedicated to teaching essential 21st-century skills, and the bestselling author of acclaimed books on parenting, motivation & her latest book is The Tech Solution: creating healthy habits for a digital world.
