Look Up
November 11th, 2025
Photo: Lane Hetler
Writer: Ansley Lilley
Editor: Charlie Zien
“Brain Rot”: The term we have all come to know and love when describing references from our endless hours of scrolling. Believe me, I love a good doom-scrolling session after a long day of classes and studying, laughing at dumb Instagram reels or sharing TikToks with my friends just seems like the perfect way to unwind after a stressful day. But why am I feeling tired constantly? Why am I lacking motivation? Why does it feel like I am searching for that same boost of energy I get from watching 15-second videos on my phone? The answer is dopamine.
Dopamine is the neurotransmitter responsible for reward and motivation, and apps like TikTok, Instagram, and YouTube are designed to hijack it. Each swipe brings something new: humor, drama, inspiration, anger. That unpredictability triggers mini dopamine spikes, training our brains to crave constant stimulation. But over time, these artificial highs lower our baseline dopamine levels, making ordinary life, like studying, sitting through lectures, and even hanging out with friends, feel boring in comparison. Obviously, it is completely unrealistic to give up scrolling and being on your phone completely, but there are things you can do to “dopamine detox” or begin finding that same motivational energy from ordinary things in life.
The first thing I would recommend is putting your phone down 30 minutes before you go to bed. Pick up a fun book, reflect on all the happy moments you had today in your journal, or even color in a coloring book; anything to keep you stimulated and off your phone. As I’ve tried to implement these tactics more frequently to avoid forcing my eyes shut at an unreasonable hour, I've found it easier to get higher-quality sleep. The same thing goes for the morning. Don't let your phone be the first thing your eyes see when you wake up.. This will just set you up for failure, making you feel tired throughout the rest of the day because you crave that same dopamine hit you received so early in the morning. Wake up, get ready for the day, then check your phone.
The second thing you can do is start craving the dopamine you get from other things in life. Find something that you enjoy other than scrolling and make that your source of dopamine. For me personally, this is running. The feeling I get during a long run while blaring my favorite music is honestly unbeatable. And the more I make this activity a habit, the more I crave these feelings and look forward to this as a daily ritual. But this can be anything for you. Whether it's working out, baking a fall treat, or getting coffee with friends, find something that brings you joy other than scrolling alone in your bed, and you'll notice that your attachment to your phone will dissipate.
The more we chase digital dopamine, the more invisible happy moments in our lives become. We start craving constant fireworks and miss the candlelight. A life without organic human moments feels flat, no matter how many memes or reels we consume. Part of dopamine detoxing is simply creating the mental stillness to notice what’s already there. What’s at stake here is more than productivity; it’s presence in everyday meaningful moments. College is one of the few times in life when you’re surrounded by hundreds of potential friends, late-night conversations, and spontaneous adventures. Yet so many of those experiences vanish because our heads are tilted down and our eyes are fixed on a screen. Refocusing your attention isn’t just about discipline; it's about choosing to live your own story instead of scrolling through everyone else’s. So look up from that phone, and find your new source of dopamine.
