Reclaiming Our Attention in the Age of Dopamine
by Nadia McNairn, MSW Student
We live in a world that constantly tugs at our attention. Notifications buzz. Ads pop up. Endless scrolls pull us deeper. It’s not just annoying—it’s by design. Behind every ding and swipe is a powerful blend of neuroscience, psychology, and technology working together in what's now called the attention economy.
So, what exactly is happening in our brains—and how can we begin to reclaim our focus, calm, and sense of connection?
The Dopamine Loop: Why It’s So Hard to Look Away
At the heart of this story is dopamine. Dopamine is a neurotransmitter—a brain chemical—that helps us seek out rewards. It’s part of what motivates us to keep going, to chase goals, to feel pleasure. But contrary to popular belief, dopamine isn’t just about feeling good. It’s about wanting more.
When we get a like, a message, or stumble on a funny video, our brain releases a bit of dopamine. That rush encourages us to do it again. And again. And again. It’s not our fault—our brains are literally wired for this cycle.
We often hear that dopamine is the “feel good” chemical—but that’s only half the story. Dopamine is really about anticipation. It makes us chase, scroll, refresh, check. Each like or alert gives our brain a little hit, reinforcing the habit. The system rewards us for staying plugged in.
But here’s the twist: fear also captures attention, and our brains are wired to prioritize it.
This is called the negativity bias—a built-in survival mechanism that makes us more sensitive to threats, bad news, or anything that feels uncertain or alarming. Thousands of years ago, this helped us stay alive. Today, it means we’re more likely to watch content that starts with something negative, like “this internet trend is causing harm among teens,” or “this household product is seriously bad for your health.”
Whether it’s health, parenting, or personal growth, fear sells. The promise is always the same: buy this, read this, do this… and you’ll be safe, better, fixed, cured.
This kind of messaging isn’t just manipulative—it’s exhausting. It keeps our nervous systems in a low-grade state of alert, always bracing for the next problem to solve.
The Attention Economy: When Your Focus Becomes a Product
Tech companies have figured out how to harness this dopamine system. The more time we spend online, the more ads we see—and the more money they make. In this system, our attention isn’t just a resource—it’s the product. And to keep us engaged, apps are designed to be fast, stimulating, and hard to walk away from.
But here’s the cost: our attention is scattered, our nervous systems are overworked, and our relationships—with ourselves and others—can start to feel distant or superficial.
Mental, Social & Emotional Health in a Hyper-Connected World
In this climate, our attention isn’t just pulled—it’s stolen. And the effects run deep:
Mentally, we feel scattered, anxious, and overwhelmed.
Socially, we become more reactive, less trusting, and often isolated—especially when fear-based content pits us against one another.
Emotionally, we may feel numb, irritable, or like we’re never doing enough.
Fear-based media doesn’t just sell products. It sells urgency, insecurity, and the idea that we’re not okay as we are. And over time, this erodes our sense of inner safety and self-trust.
Reclaiming Attention: Tiny Acts of Resistance
The good news? Reclaiming our attention doesn’t mean tossing our phones out the window. It means creating space. Intention. Pauses.
The Myth of Constant Availability: Always being “on” doesn’t mean we’re truly with others. Reflect on how digital presence (DMs, texts, social media) can sometimes erode the quality of physical or emotional presence.
Solitude as a Practice of Restoration: Drawing from Audre Lorde’s idea of self-care as preservation, solitude isn’t isolation—it’s recalibration. Practice grounding exercises like sensory breaks, journaling, or “no input” hours (no podcasts, no scrolling, just being).
Collective Disconnection: What does it look like to disconnect together? Logging off can be more fun with friends or family members. When everyone puts the screen away, it becomes easier to do.
This isn’t about being perfect. It’s about being present. Each time we reclaim a moment of focus, we’re doing more than resisting distraction—we’re nurturing our nervous system, strengthening our relationships, and remembering who we are outside the noise.
In a world that profits from your distraction, paying attention is a radical act of self and collective care. You deserve quiet. Joy. Eye contact. Rest. You deserve to return to yourself.
So today, if all you do is take one mindful breath, notice one nice thing, or share one slow conversation today, you’ve already started.