A Neuroscientist Explains What Your Smartphone is Doing to Your Brain

In modern life, it often feels as though our phones are permanently glued to our hands, delivering an endless stream of digital content. But beyond the convenience, what is this constant connection truly doing to our grey matter? According to neuroscientist TJ Power – who, with his DOSE methodology, has built a huge online following thanks to his accessible explanations – our dependence on these devices is reshaping our minds in ways we are only beginning to understand.

It’s tempting to dismiss frequent phone use as a mere bad habit, yet the science suggests something far more complex is at work. Our brains, designed for survival in an entirely different environment, are struggling to keep pace with the relentless digital deluge. So, how can we fight back?

Brain Batteries

Think of your brain as a finely tuned biological machine, always seeking balance. Power describes how our everyday digital habits disrupt this delicate equilibrium. He explains that the constant flow of content effectively “turns our brain batteries dead”, reducing crucial neurochemicals such as dopamine and serotonin to significantly lower levels.

We live in a world where our evolutionary design calls for ten hours of outdoor activity – running, climbing, hunting – yet we spend most of our time tapping and scrolling, deprived of the very stimuli our minds crave. Power suggests that our inner drive for reward is being short-circuited by the effortless gratification provided by our screens, leaving us mentally exhausted and lacking motivation.

This disconnect from our natural needs comes at a cost, and Power highlights how this digital lifestyle is leaving us depleted: “It’s like our batteries are dead in this digital world, and our brain battery, our dopamine, and serotonin, are also dead.” He contrasts this with our design, stating: “We’re supposed to be spending 10 hours a day running around in a forest, climbing trees, and exploring. So that is what our brain desperately wants us to do.” This contrast shows how deeply our current habits clash with what truly re-energises us, draining our mental reserves in the process.

The Dopamine Drain

Power delves deeper into the neurochemical mechanisms at play, focusing on dopamine. He points out that the “dopamine system in the brain, which is effectively our motivation molecule, is now destroyed in many of us, because of this digital addiction.”

The problem, he argues, is not dopamine itself, but how we are obtaining it. Traditionally, dopamine was a reward for effort – finding food, building shelter, creating a sense of genuine satisfaction. With screens, however, “we are living in dopamine land, which is this perpetual endless cycle of a need for more and not being able to get it.”

This constant craving, without the natural effort–reward process our brains evolved for, erodes our motivation. Power explains that the endless chase leaves us “only able to access quite low levels of excitement and joy.” It’s a subtle yet significant shift from deep, earned satisfaction to fleeting, hollow stimulation.

Glutamate Overload

Beyond dopamine, Power addresses another important – but often overlooked – brain chemical: glutamate. He notes that constant digital engagement results in an “overload of information passing across synapses” in the brain.

The sheer number of rapid decisions we make online – reportedly up to 30,000 per day – can lead to a “clogging of the synapse”. He likens it to “a traffic jam of glutamate in your brain”, producing the familiar sensation of “brain fog”.

This endless “banging of content all day” also triggers a “flood of glutamate” in our brains, causing “fatigue and overwhelm, and irritability”. He continues: “Many people now are experiencing this state where their brain feels really foggy and full; they can’t think, they can’t make a decision, and your brain almost feels thick inside.”

It’s a scientific explanation for the cognitive dullness and poor concentration so many notice after prolonged screen time – proof that digital consumption doesn’t just tire our eyes but fundamentally impairs our ability to process and engage with the world.

Reclaiming Your Joy

How can we reverse these effects and revive our digitally fatigued brains? Power advocates a conscious move away from “dopamine land” towards richer, more fulfilling experiences. This isn’t about complete abstinence, but about recalibrating our expectations and prioritising genuine human interaction and time in nature over screen time.

He describes the dramatic change in his own life: “The difference in my mental health has been so substantial. I think, if people experienced this, they would realise that life is better.”

Our brains, Power reminds us, are remarkable pieces of technology that require regular downtime. Just as we charge our phones, “you’ve got to recharge as well, and that is in the nature of doing very little.”

That means deliberately seeking quiet, offline moments so our minds can reset and recover. Power recommends embracing low-stimulation periods, such as a “serotonin Sunday” spent outdoors with healthy food and gentle walking. These small, intentional acts can have a transformative effect. “There is always the option to switch off and go do something else,” he concludes. “And that is the message.”