Digital overstimulation rewires the brain

There is an unseen force quietly shaping how we think, feel, and act. This force slips into our lives through the glow of screens, the buzz of a message, or the restless urge to unlock a phone. It is not artificial, yet it is being cleverly manipulated. This force is dopamine, the brain’s natural chemical of motivation and joy, now turned into a digital drug powerful enough to control billions. Once, dopamine helped us grow by rewarding real achievements, but today technology hijacks it, releasing tiny bursts every time we swipe, scroll, like, or share, trapping us in cycles of short pleasure and long emptiness. The digital world no longer serves us; it feeds on us silently.

Dopamine is not the enemy. It drives us to learn, love, and succeed. The problem is how modern technology abuses it, giving rewards too easily and too often. Social media, apps, and games are designed to keep us addicted, not satisfied. Instead of living our lives, we curate them for approval. The joy of being is replaced by the thrill of being seen. Our focus shifts from purpose to performance, from presence to appearance, and slowly we lose touch with reality. We no longer look at the sky; our eyes stay fixed on screens. We avoid silence because it feels uncomfortable. We mistake distraction for progress, losing attention, depth, and emotional connection.

Children hold screens before they can even speak. Teenagers measure their worth in followers. Adults feel restless after a few minutes of quiet. Books seem boring, conversations tiring, and tasks overwhelming—not because we cannot handle them, but because our minds are overstimulated. We no longer live from the inside out; we live from the outside in, shaped by trends, filters, and what others applaud. This is not freedom; it is dependency. The trap is quiet because dopamine does not shout; it whispers. It gives just enough pleasure to keep us coming back, but never enough to make us stop and question. Behind every like hides a craving, behind every post a need to be noticed.

The effects are real. Mental health experts, including those in Kashmir, warn of rising anxiety, depression, loneliness, and sleep problems linked to screen addiction. Studies from Harvard and Stanford show that too much dopamine stimulation weakens memory, shortens focus, and makes emotions unstable. We scroll to escape discomfort but scroll into more of it. Neuroscience proves multitasking breaks our focus and increases stress. Dopamine loves novelty, so we jump endlessly between apps, videos, and chats. Our minds grow tired, our hearts feel empty, and our souls ache for meaning.

Is there a way out? Yes, but it is not about throwing away technology or living in isolation. The answer lies in awareness and control. Technology is a tool; like fire, it can warm or burn, and like water, it can quench or drown. What matters is how we use it. The first step is to reclaim our attention. Turn off unnecessary notifications. Set time limits for online use. Try digital fasting, even for an hour each day. Reconnect with nature, read real books, and spend time in silence. Speak to people face to face. Teach children that their value is not in likes. Guide teenagers toward real friendships. Remind adults that stillness is not laziness but strength. We must create spaces where reflection matters more than reaction, depth more than speed, and soul more than stimulation.

The world does not need more content; it needs more consciousness. It does not need faster communication; it needs deeper connection. It does not need more noise; it needs more awareness. We must notice when our minds are hijacked and take back control. Dopamine is a gift when balanced but a burden when abused. Let our minds not be rented out to apps, our hearts not be filled with digital emptiness, our souls not buried under shallow validation. Life must not only be virtually active but truly alive.

We are not machines responding to code. We are human beings with wisdom, choice, and awareness. Dopamine may be powerful, but it is not stronger than a conscious mind. Let us use technology as a tool, not fall into its trap. Let us value silence, slowness, and presence more than likes, filters, and distractions. True happiness is not in the mention; it is in the moment. True connection is not in the comment; it is in the conversation. True purpose is not in the post; it is in the person you become.

Mohammad Arfat Wani, a passionate writer, social activist, and medical student from Kuchmulla Tral