In previous post, I wrote that I don’t know why I live (I don’t have a sense of purpose), I don’t know what I love, and I don’t know what I’m supposed to do with my life. I started digging into it, trying to understand what’s going on — and I think I might’ve found an answer.

But before I share my “discovery”, I want you to read the list below and honestly ask yourself: Am I feeling something similar?

• Why do I even wake up in the morning? Everything feels pointless. I don’t want anything. There are no goals, no desires in my life.
• I wake up already tired. My energy is completely gone — there’s not enough of it for anything.
• I don’t feel anything… no joy, no sadness. Just total emotional numbness. I feel like a robot — no emotions, no sensations. Also, I haven’t fallen in love in a long time. I do feel attraction sometimes, but I haven’t had strong feelings for anyone in ages.
• I read a book and don’t remember what was on the last few pages. I watch an interesting movie — but I constantly feel the urge to check social media or get distracted by something. It’s really hard to focus on one thing.
• I feel weak-willed, lazy, and useless. I have so much to do, but I can’t pull myself together. I keep thinking something is wrong with me. I’m constantly dissatisfied with myself and keep criticizing everything I do.
• I don’t want to talk to anyone, don’t want to see anyone — and at the same time, I feel lonely.
• Everything annoys me: my body, my life, when someone talks to me about pointless stuff, or touches me for no real reason. People in general irritate me. I just want to live in the woods, far away from everyone.
• Nothing brings me joy. I might get a little pleasure from sweets or fast food, watching porn (and even then, it takes time to find something that interests me), or endlessly scrolling short videos on social media (I rarely watch long ones — I don’t have the patience). I also get some pleasure from playing my favorite video game.
• I don’t want to do anything… No — I can’t do anything. Sometimes it’s hard even to wash my face or brush my teeth in the morning. I spend entire days doing nothing, and in the evening, I feel guilty and angry at myself for procrastinating again.

So, did anything on that list feel familiar? I’m almost certain it did — because these are very common problems in the 21st century. And very often (though not always), the reason behind this state is something called a dopamine crash (also known as a dopamine deficit).

Important note:

A dopamine crash can develop into depression. If you recognize yourself in these symptoms — it’s better to talk to a professional. Depression is not just a psychological issue — it also affects the body, including your hormonal system. This state might require a complex treatment approach: working with a psychotherapist and possibly medication.

But if it’s still just a dopamine crash — I believe it’s something you can work through on your own. So let’s talk more about what this state actually is, and how to get out of it.

What is a dopamine crash?

A person experiencing a dopamine crash (or dopamine deprivation) feels like they’ve lost all motivation and desire to do anything. It’s a condition where the brain becomes less sensitive to dopamine — the hormone responsible for pleasure, reward, and motivation.

Symptoms of a dopamine crash:

• Lack of motivation
• Loss of interest in things you used to enjoy
• Emotional numbness or apathy
• Intense procrastination
• Feeling tired for no physical reason
• Difficulty concentrating
• Craving stimulation (porn, social media, sugar, caffeine, etc.)
  

Causes of a dopamine crash:

• Too much dopamine stimulation:
  Porn, social media, sugary snacks, shopping, video games, endless scrolling through news or content.
  
• Unhealthy lifestyle habits:
  Lack of physical activity, disrupted sleep schedule, poor or irregular diet, not enough sunlight or fresh air.
  
• Emotional exhaustion:
  Chronic stress, prolonged emotional suppression, inner conflict, living someone else’s life — doing a job you hate, meeting others’ expectations.
  
• Lack of meaning, purpose, and emotional drive:
  When you don’t know why you’re even getting out of bed in the morning. Nothing feels meaningful.
  
• Constant comparison to others:
  Especially relevant in the age of social media — seeing everyone’s “perfect life” and feeling like you’re falling behind.
  
• Underlying mental or physical conditions:
  Depression, anxiety disorders, hormonal imbalances, or a natural dopamine deficiency (sometimes genetic, sometimes due to burnout).

How to get out of a dopamine crash?

The best solution is to talk to a specialist — someone who can guide you through this difficult path.

But if you want to try managing it on your own — the answers are already hidden in the causes. Remove the causes, and the symptoms will begin to fade.

Before you start, it’s important to understand:

• You didn’t fall into this state overnight — it likely took years. So getting out of it won’t happen overnight either. It might take a few months, or even longer.
  
• The process needs to be gradual. Your brain is used to constant stimulation — it will resist and demand more dopamine.
  

So what can you do?

• Gradually reduce the number of dopamine stimulators
  (less social media, porn, junk food, endless short-form content)
  
• Rebuild a healthier rhythm of life
  (sleep, physical activity, nutrition, sunlight, fresh air)
  
• Work on your emotional state
  (reduce stress, resolve inner conflicts, find emotional safety)
  
• Search for yourself and your purpose
  (set simple, realistic goals — just enough to feel direction)
  
• Stop comparing yourself to others
  (ideally: unfollow most influencers, stop watching curated lives, and focus on your own path)
  
• Reach out to a professional
  (therapist, psychologist, or psychiatrist — there’s no shame in asking for help)
  

In this post, I tried to describe the state of a dopamine crash. In the next post, I’ll write about how I personally plan to climb out of it.