Why Modern Life is Stealing Our Joy (and How to Get it Back)

In her book Dopamine Nation, Dr. Anna Lembke shines a light on something we’re all feeling but rarely name: modern life has rewired our brains. We live in an environment of endless stimulation — social media scrolls, instant entertainment, online shopping, food delivery, and the constant buzz of notifications. Every swipe or click is a “dopamine hit.”

The problem? Our brains didn’t evolve for this kind of abundance. We’re wired for balance — for effort followed by reward. When pleasure comes too easily, the brain adapts by lowering its baseline dopamine. The result is anhedonia — the inability to feel joy from everyday experiences. Suddenly, sitting quietly with a book feels boring, dinner with friends feels flat, and rest feels restless.

This explains why addictions of all kinds — digital, chemical, behavioral — are rampant today. We are overstimulated yet under-satisfied.

The good news is, we can reset. Dr. Lembke and others suggest practices like:

• Dopamine fasting: taking intentional breaks from instant-gratification habits.

• Leaning into discomfort: exercise, cold plunges, or even just sitting with boredom — all retrain the brain’s reward system.

• Finding joy in the simple: a walk, cooking a meal, or a meaningful conversation.

The path back to joy isn’t about adding more pleasure — it’s about creating space for it to land. When we slow down and allow ourselves to be bored, we reawaken our capacity for delight.