When stress hits, it’s tempting to zone out with your phone. But that quick dopamine hit from doomscrolling usually leaves you more drained and sedentary. What if you could actually crave movement the way you crave screen time?
According to psychologist Diana Hill and movement expert Katy Bowman, authors of I Know I Should Exercise But…, movement offers a longer-lasting mental reward. Unlike the sharp dopamine spike from scrolling, physical activity triggers a steady release of mood-lifting chemicals that reduce stress, anxiety, and fatigue. The more you move, the better you feel—physically and mentally.
So how do you train your brain to want movement?
Start by resisting the urge to grab your phone. Pause, notice the craving, and do nothing. Let the urge rise and fall like a wave. While you’re waiting? Try a stretch, a squat, or even a 3-minute dance break. These tiny shifts build resilience and create space for new habits.
Next, savor joyful movement. Whether it’s biking, hiking, or just goofing off with your kids, pay attention to how it makes you feel. Linger on those good sensations—this rewires your brain to associate movement with pleasure.
Add novelty to routine walks, meet a friend, or take a new route. Our brains love variety.
Turn worry into action. If you’re scrolling out of concern for the world, channel that energy into movement—volunteer, garden, walk for a cause.
And finally, take the news to-go. Pop in a podcast and move your body while staying informed.
Movement doesn’t have to mean hitting the gym. It can be playful, grounding, and meaningful. And the more you practice choosing it, the more natural—and irresistible—it becomes.