Beyond the Screen: How Running, Guitar, and Books Became My New Sources of Dopamine

From Digital Fatigue to Deep Focus

Image by Nanobanana

I became so sick of my smartphone.

I didn’t like it, but I couldn’t live without it. I hated how much time I spent on it, yet I couldn’t seem to stay away.

Luckily, I’ve been practicing separating my thoughts and behaviors from my sense of self. This helps me remember that my screen time doesn’t define who I am or who I will become.

Over the past few years, I’ve also learned that a lack of willpower or effort isn’t the root cause of addictive behavior — dopamine is. Once I understood that, I was able to stay calm and look for healthy, alternative sources of it.

I found three favorites.

1. Running

Running was never “my thing.” I never liked intense exercise, much less running just to catch a bus; I’d usually rather just wait 20 minutes for the next one.

But one day, I realized that if I ran instead of taking my regular 40-minute walk, it would be more efficient since I’d burn more calories in less time.

I started using a running app a friend recommended. I began with an easy 7-minute guided run, then moved up to 17 minutes, and eventually longer.

Now, I run two to five days a week for 20 minutes at a time. As running became part of my routine, I realized I wasn’t doing it just for exercise anymore.

The sense of achievement when I hit “stop” on the app, the refreshing shower after a heavy sweat, and the morning sun reflecting off the river — these give me a healthy dose of dopamine.

That’s what gets me out the door every morning. My brain now craves those feelings rather than just focusing on burning fat.

2. The Acoustic Guitar

Playing guitar was a long-time dream of mine, but I had always assumed it was too difficult for me to learn.

One day, while a favorite song of mine was playing on Spotify, I thought, “Maybe I could play this one day if I practice… for like, ten years?”

I booked a trial lesson just to see if I’d enjoy it. I loved it so much that I signed up that same day.

The acoustic guitar is wonderful. The sound is beautiful, but what I love most is its simplicity.

If you practice a chord for a week, you will eventually be able to play it.

It might not be perfect at first, but a chord that seemed impossible one day eventually becomes something you can play without even thinking. That feeling of steady advancement is my new dopamine source.

I’ve been practicing almost every day for the past six months, and it has been the most fulfilling and joyful time I’ve had in years.

3. Printed Books

Finally, I’ve replaced my Kindle with printed books. I buy them, borrow them, and exchange them with friends.

Reading is such a healthy way to get a dopamine hit. When I gain new knowledge or have an “Aha!” moment, the dopamine flows steadily.

On a smartphone, we consume bite-sized content that leaves our attention fragmented. Reading long-form, cohesive content is like “rehab” for my concentration.

These days, even having just 15 minutes to sit and read feels like a gift. That sense of immersion is where I find my true relaxation.

So, if you’re tired of your smartphone and looking for a healthier source of dopamine, try something from your bucket list — those things you’ve always told yourself you’d do ‘one day.’

Start small, and let the joy lead your way.