Dopamine Overconsumption: An Islamic Perspective
Why We’re Never Satisfied – And How to Break Free
Did you know that today, we consume more sugar in one week than our ancestors did in an entire year? Or that we check our phones an average of 144 times a day? Scientists say we’re drowning in dopamine. But instead of making us happy, it’s making us anxious, restless, and addicted. How do we escape this cycle?
The Science Behind Dopamine and Overindulgence
Dopamine is a neurotransmitter often associated with pleasure, but more accurately, it is the "motivation" chemical—it drives us to seek rewards. Each time we eat, scroll, buy, or win a reward, we get a small dopamine hit. However, over time, our brains adapt, and we require more stimulation to feel the same pleasure (Lembke, 2021).
The Hidden Trap of Excess
Our modern environment constantly triggers dopamine spikes:
Social Media: Every notification delivers a quick dopamine hit but ultimately leads to anxiety and dissatisfaction.
Shopping: The thrill of buying new things fades quickly, leaving us craving more.
Processed Foods: Engineered for addiction, they provide instant pleasure but long-term harm.
Example: The first bite of cake is amazing, but by the third or fourth, it’s just okay. That’s dopamine adaptation at work.
The Islamic Perspective: Balance and Moderation
Islam warns against excess. Allah says in the Qur’an:
“Eat and drink, but do not be excessive. Indeed, He does not like those who commit excess.” (Qur’an 7:31)
Excessiveness—whether in food, consumption, or entertainment—leads to dissatisfaction. The more we chase pleasure, the less we actually enjoy it.
Overconsumption and Materialism
We live in a world obsessed with acquiring more. Studies show that happiness from material purchases lasts only a short while, then we crave the next new thing (Weber & Jaekel-Reinhard, 2000).
Islamic Reflection: The Prophet Muhammad (PBUH) said:
“Wealth is not in having many possessions, but in being content within oneself.” (Bukhari 6081)
Practical Solution: Next time you feel the urge to buy something unnecessary, pause and ask:
Do I truly need this, or am I chasing a fleeting feeling?
Will I still want this a week from now? Try a 30-day shopping fast: no unnecessary purchases for one month—and see how it changes your mindset.
Food Overindulgence and Mindful Eating
Many of us eat not out of hunger, but due to boredom or stress. Processed foods provide immediate pleasure but contribute to long-term health issues (Gómez-García et al., 2021).
Islamic Wisdom:
“The worst container a human can fill is his stomach.” (Tirmidhi 2380)
Practical Solution:
Follow the 80% rule: Stop eating when you are slightly full.
Delay gratification: If you crave sweets, wait 10 minutes: most cravings will disappear.
Ramadan Reflection: Fasting teaches us to appreciate food and control cravings.
The Dopamine Detox: How to Reset Your Brain
If we don’t control our habits, they will control us. A dopamine detox helps reset our brain’s reward system by removing artificial highs for a short time.
Try this challenge for one week:
Reduce or eliminate:
Social media scrolling
Junk food & sugar
Online shopping
TV binging
Replace with:
Qur’an reflection – Filling your heart, not just your time.
Real conversations – Spending time with loved ones.
Nature & exercise – Boosts dopamine naturally without addiction.
Setting Boundaries to Protect Well-being
Dopamine addiction isn’t just about food or shopping—it extends to relationships and constant validation-seeking. Many feel drained after excessive social interactions or mindless scrolling.
Islamic Perspective: Allah commands us to guard our time and energy. We are responsible for how we use our minds, hearts, and money.
The Path to True Contentment
Both Islam and science agree: less is more. When we chase dopamine highs, we become enslaved to our cravings. But when we practice moderation, self-control, and gratitude, we find peace.
Reflection Question: What is one area in your life where you can start practicing moderation today?
Call to Action: For the next 7 days, choose ONE habit to cut back on. Observe how it changes your mindset, patience, and sense of contentment.
“True happiness isn’t found in more. It’s found in enough.”
References
Gómez-García, S., Bayón-Calatayud, M. P., & Witte, H. (2021). Burnout and mental health in healthcare professionals: The role of resilience and social support. Frontiers in Psychology. https://www.sciencedirect.com/science/article/pii/S2387020621003466
Lembke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence. NPR. https://www.npr.org/sections/health-shots/2021/09/08/1034995621/dopamine-nation-examines-how-to-find-balance-in-the-age-of-indulgence
Weber, A., & Jaekel-Reinhard, A. (2000). Burnout syndrome: A disease of modern societies? Occupational Medicine, 50(7), 512-517. https://www.researchgate.net/publication/12131853_Burnout_Syndrome_A_Disease_of_Modern_Societies
