Scrolling, Snacking, Thinking: The Addictions We Ignore

Being in nature and beauty -  taking a break from our addictions

The Little Addictions We Don't Notice
My Instagram feed used to be full of things I genuinely liked—rescued elephants living their best lives,  ballroom, latin or argentine tango dance performances, heartwarming moments from America’s Got Talent. And, yes, endless exercise videos… most of which I watched while sitting perfectly still.

While harmless enough, I was noticing an increase in my instagram use. Addiction had never been a concern for me. I’ve always thought of myself as moderate, even measured, in my indulgences. 

But then I heard Dr. Anna Lembke, author of Dopamine Nation, explain how even small habits can rewire the brain’s pleasure–pain balance. That’s when I started wondering if my scrolling wasn’t about light-hearted joy anymore… but a low level compulsion, like scratching a quiet itch.

I took action. Instagram and Facebook are gone from my phone. My initial goal was a month without them, but at this point, I suspect it’ll be a permanent goodbye. Looking back, they weren’t adding much of real value—just feeding a reflex I didn’t consciously choose.

A Quick Detour into the Brain Stuff
Here’s the gist of what Dr. Lembke describes in Dopamine Nation. Our brains run on a pleasure–pain balance, a bit like an old-fashioned scale. On one side is pleasure, on the other, pain. Whenever we do something enjoyable—eat chocolate, watch a great video, get a “like” on a post—dopamine is released, tipping the scale toward pleasure.

But the brain always aims for balance. So after that dopamine high, it tilts the scale back—sometimes with restlessness, boredom, or a craving for more of the same thing.

If we keep chasing pleasure before the brain has time to reset, the scale tips and stays tipped toward pain.Eventually, we’re no longer doing the thing to feel good—we’re doing it just to stop feeling bad. That’s how a simple habit can slide into dependency.

The Good Side of Dopamine
Dopamine gets a bad rap when we talk about addiction, but it’s not the enemy—it’s essential. It’s the chemical that fuels motivation, curiosity, focus, and drive.It’s why you feel that spark when you start a new hobby, the burst of energy when you start a new challenging job, or the satisfaction of finishing up a project.
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Dopamine is what gets us moving toward our goals. Without it, life would feel flat. The trouble comes when we overuse dopamine-triggering activities without giving our brains space to reset. Then the thrill fades, and we’re left chasing the next hit just to feel “normal.”

Dopamine vs. Addiction     

• Dopamine’s role: Not pleasure itself, but the urge to seek it again.
• Healthy habit: You enjoy it, return to it now and then, but can walk away from it.
• Addiction: The wanting outweighs the liking. You’re doing it less to feel good and more to avoid feeling bad—and it starts crowding out other parts of life.

I wasn’t spending hours on social media, but I was checking it because not checking felt… itchy.

We’re All Hooked on Something
I think we all have our micro-addictions. Not necessarily the dramatic kind, but the quiet loops we slip into without noticing. Some are physical, some are mental.

Sound familiar?

• Coffee. Every. Single. Morning.
• Checking your phone before you’re even out of bed.
• “Just one more” Netflix episode until suddenly it’s 1 a.m.
• Replaying old arguments on loop.
• Talking to yourself in a tone you’d never use on someone you love.
• Eating long after you’re full.

None of these are necessarily bad in moderation. But when they become your default, it’s worth asking: Am I choosing this, or is it choosing me? Some people’s brains are also more wired for novelty—new jobs, new hobbies, new adventures. That hit of dopamine can be wonderful… until it turns into constant restlessness or burnout.

A Tiny Experiment
You don’t have to overhaul your life to test this. Just pick one habit you think might have more power over you than you’d like. Step away from it for a week. Notice the pull it has on you. Notice what happens when that pull starts to fade. That space you feel? That’s where freedom lives.

I’ve deleted my Instagram and Facebook accounts, but thanks to my website, I can still share posts automatically. If the blog resonates with you, I’d be thrilled if you shared it on your feed or in your stories. And in the spirit of chasing a little dopamine hit… a like or comment would make my day!
Wishing you health, peace and happiness  
Coach Minda