Dopamine, Desire, and Mental Wellness: A Review of The Molecule of ‘More’
The Molecule of More by Daniel Z. Lieberman and Michael E. Long explores the powerful role dopamine plays in shaping our desires, motivation, and decision-making. The book explains that dopamine is not about pleasure itself, but rather the anticipation of it. This neurotransmitter drives us to seek new experiences, set goals, and imagine future rewards, making it essential for progress and innovation. However, an imbalance in dopamine can lead to restlessness, dissatisfaction, and even mental health challenges like anxiety, addiction, or depression.
From a wellness perspective, the book highlights the importance of balancing dopamine-driven pursuits with here-and-now neurotransmitters (like serotonin and oxytocin), which promote contentment, connection, and well-being. Too much dopamine can make people addicted to novelty and external validation, while too little can result in low motivation and depression.
Why This Topic is More Relevant Than Ever
In today’s world, many people struggle with anxiety, depression, and a constant sense of dissatisfaction. Much of this can be traced back to an overstimulated dopamine system. Social media, smartphones, and endless entertainment options keep people locked in a cycle of seeking the next “hit” of dopamine, often at the expense of their mental well-being.
The book makes it clear that while dopamine is crucial for motivation and progress, an imbalance can lead to addiction—whether it’s to technology, food, shopping, drugs, alcohol, sex, or even the highs and lows of certain relationship dynamics. Recognizing this can empower people to make changes that promote long-term happiness instead of fleeting pleasure
Personal Insights
One of the biggest takeaways for me was the idea that people who are highly dopamine-driven often struggle with being present. This resonated with me because I see how modern life—constant phone notifications, social media, and endless goal-setting—keeps us in a dopamine loop of always chasing what’s next. It made me reflect on my own habits and how I balance ambition with appreciation for what I already have.
I also found the discussion on mental health interesting, especially how an overactive dopamine system can contribute to anxiety and burnout. It reinforced the idea that while setting goals is important, it's equally vital to cultivate contentment in the present moment.
Embracing the Here and Now
A key takeaway from the book is the importance of balancing dopamine-driven ambition with the ability to be fully present. In a world that constantly pushes us toward the next goal, the next purchase, or the next dopamine hit from our phones, learning to embrace the here and now is more important than ever. Mindfulness helps shift our focus from endless seeking to genuine contentment. It can be as simple as truly savoring a warm cup of tea, watching our children play without a phone in hand, getting lost in a good book, or feeling the warmth of the sun on our face as we lay on the beach. It’s in these small but profound moments—breathing in the scent of the forest during a quiet walk, listening to the rhythm of the waves, or appreciating the laughter of a loved one—that we cultivate a sense of deep fulfillment. By slowing down and noticing what is already around us, we can break free from the cycle of chasing future rewards and instead find joy in the present.
Natural Ways to Boost Dopamine (Without Overloading It)
Since dopamine is linked to motivation and pleasure, maintaining healthy levels can enhance focus, energy, and overall well-being. Here are some natural ways to stimulate it:
Movement & Exercise – Activities like HIIT, strength training, yoga, and rebounding boost dopamine and improve mood.
Cold Exposure – Cold showers or ice baths have been shown to increase dopamine levels significantly.
Sunlight & Vitamin D – Natural light exposure helps regulate dopamine production.
Protein-Rich Foods – Foods high in tyrosine (bananas, almonds, avocados, and legumes) support dopamine synthesis.
Mindfulness & Meditation – These practices increase other feel-good neurotransmitters while preventing dopamine burnout.
Creativity & Learning – Engaging in new hobbies, reading, or playing music stimulates dopamine.
Small Wins – Breaking big goals into smaller steps and celebrating progress keeps dopamine balanced without the crash of chasing unrealistic highs.
Social Connection – Deep conversations and acts of kindness trigger dopamine and oxytocin, promoting long-term happiness.
Final Thoughts
The Molecule of More is a fascinating read that made me more aware of how dopamine shapes my thoughts, behaviors, and emotions. It reinforced the importance of balance—embracing ambition while also finding joy in the present. If you’re interested in neuroscience, personal growth, or mental wellness, I highly recommend it!
Listen to the book on Audible:
The Molecule of More Audiobook | Free with trial
Find the book on Amazon:
The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity-and Will Determine the Fate of the Human Race
