Last month, I shared how simple routines can help teenagers feel calm and capable in a world that rarely slows down. This time I want to talk about dopamine, something that’s deeply connected to feeling a sense of calm but is often overlooked.
Dopamine is the brain’s “feel good” chemical. It helps us feel satisfied, rewarded and balanced. Unfortunately, today’s teens are surrounded by what is referred to as fake dopamine; the kind that comes from endless scrolling, gaming and constant notifications. Something as simple as checking a phone and seeing a new ‘like’ or message provides a fast, fake dopamine hit and the intrigue of who it’s from or what the notification says is almost impossible to resist. Fake dopamine feels good for a fleeting moment, but it leaves young people (and adults!) feeling overstimulated, anxious and disconnected, constantly chasing the next ‘hit’.
As a society, we’re seeing more teens struggle to focus, regulate their emotions and feel a genuine sense of calm and relaxation. In many cases, these behaviours are less about something being “wrong” but more about the environment they’re living in. Constant digital stimulation isn’t natural, especially for young developing brains. It can amplify stress and mirror symptoms of more complicated social-emotional challenges, making it harder to figure out what’s really going on beneath the surface.
Real dopamine is different. It’s slower, deeper and nourishing to the mind, body and soul. It comes from physical movement, creativity, connection and achievement. These are things that take time, patience and genuine presence in the moment. At Impact Community ACADEMY, we help students realise the difference between what’s real and fake. We have a phone-free policy, celebrate small wins, spend time outdoors in the sunshine and amongst nature, and we create space for quiet, joyful moments and connection.
Sometimes, when young people are struggling, we need to pause and ask: what’s happening around this young person? Are there some small changes we could enact that might help them feel better? Often, the path to wellbeing starts with understanding and with the support of those around them to trial small things that could have a big impact.
So, here’s a challenge: tomorrow morning, try starting your day with real dopamine. Don’t reach for your phone first thing. Instead, stretch, breath, move, or sit quietly with a cup of tea. See how long you can go without checking socials and notice how it changes the way you feel.
Let’s help our teens feel good, not just for intermittent fleeting moments, but for life.
Jenna Auer – Impact Community ACADEMY Principal
