We chase tiny bursts of pleasure all day—scrolling short videos, checking likes, jumping between messages and tasks. Each cue triggers dopamine, the brain’s “pay attention and learn” chemical that wires the reward pathway. In the right dose, dopamine powers focus, creativity, and goal-seeking. In excess, it turns into a loop of craving without satisfaction.

What Is Going Wrong

• Platforms use variable rewards (unpredictable likes, autoplay, infinite scroll) to keep users engaged; the brain keeps “checking” for the next hit.
• Repeated overstimulation can desensitise the reward circuit—more input is needed to feel normal; everyday tasks feel dull.
• Warning signs: low motivation, sleep disruption, anxiety, short attention span, compulsive checking, loss of joy in slow activities.
• Young people are especially vulnerable; the World Health Organization recognises gaming disorder.

Why This Matters for India

• Links to productivity loss, classroom disengagement, road risk (phone use), and rising mental-health burdens.
• Public systems already strain to meet demand; the National Mental Health Programme and Tele-MANAS must now add digital-overuse counselling.

A Practical “Balance Toolkit”

• Device hygiene: Switch off autoplay and push alerts; remove most-used apps from home screen; use greyscale at night.
• Focus blocks + real breaks: 25–50 minute deep-work intervals; no multitask tabs; step away for water, stretching, sunlight.
• Daily anchors: Fixed sleep-wake time, walking or rhythmic movement, and real-world social time.
• Slow rewards: Reading, craft, music, prayer or meditation—activities that build sustained dopamine tone rather than spikes.
• Food and stimulants: Steady meals; limit ultra-processed sugar and excessive caffeine.
• Seek help: If use feels out of control, call Tele-MANAS (14416) or visit a district mental-health unit.

Key Terms (Plain Words)

• Dopamine: Brain chemical for motivation and learning.
• Reward pathway: Circuit linking cue → action → pleasure → memory.
• Variable reward: Unpredictable payoff that strengthens habits.
• Desensitisation: Needing more stimulation to feel normal.
• Mindful break: Pause that lowers arousal and resets attention.

Exam Hook – Takeaways

Link dopamine design to behavioural economics, public-health policy, school curricula, and digital-safety guidelines; cite WHO’s gaming-disorder recognition and Tele-MANAS as India’s response.

UPSC Prelims Practice Question

Which of the following are correct?

1. Dopamine modulates the brain’s reward pathway and learning.
2. Variable reward schedules increase compulsive checking behaviour.
3. Gaming disorder is recognised by the World Health Organization.

Answer: 1, 2, and 3.

One-Line Wrap

Tame the spikes, nourish the steady—less doom-scrolling, more sleep, movement, and human contact to reset the brain’s dopamine balance.