{"id":1074,"date":"2026-08-15T17:32:26","date_gmt":"2026-08-15T17:32:26","guid":{"rendered":"https:\/\/linkachu.net\/?p=1074"},"modified":"2026-08-15T17:32:27","modified_gmt":"2026-08-15T17:32:27","slug":"10-thoi-quengiup-nao-co-dopamine-lanh-manh","status":"publish","type":"post","link":"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/","title":{"rendered":"10 simple habits that help your brain get healthy dopamine"},"content":{"rendered":"<p>Dopamine is often talked about as something connected to social media, gaming, or quick rewards. But dopamine isn\u2019t an \u201caddictive chemical\u201d that needs to be eliminated. It\u2019s a normal part of the brain, involved in motivation, attention, learning, and the way we seek rewards.<\/p>\n\n\n\n<p>If you\u2019re used to getting a new video, notification, or interesting piece of content within seconds, normal activities can start to feel too slow. Reading for 30 minutes can feel boring. Going for a walk without your phone can feel empty. Sitting and talking to someone can seem less exciting than scrolling.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-10.png\" alt=\"\" class=\"wp-image-1075\" srcset=\"https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-10.png 612w, https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-10-300x200.png 300w, https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-10-18x12.png 18w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Causes of Brain Rot<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Di_bo_ma_khong_cam_dien_thoai\" >Walk without your phone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#An_mot_bua_ma_khong_xem_dien_thoai\" >Eat a meal without looking at your phone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Di_ca_phe_va_noi_chuyen_voi_mot_nguoi\" >Go for coffee and talk to someone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Ra_ngoai_ngam_canh\" >Go outside and enjoy the view<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Lam_viec_nha_ma_khong_mo_video\" >Do housework without playing videos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Choi_mot_tro_choi_ngoai_doi\" >Play a game in real life<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Lam_mot_viec_bang_tay\" >Do something with your hands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Di_dau_do_ma_khong_lien_tuc_chup_anh\" >Go somewhere without constantly taking photos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Ngoi_noi_chuyen_khi_khong_co_dien_thoai_tren_ban\" >Talk to someone without having your phone on the table<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Cho_phep_ban_than%E2%80%A6_chan\" >Let yourself\u2026 be bored<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/linkachu.net\/en\/2026\/08\/15\/10-thoi-quengiup-nao-co-dopamine-lanh-manh\/#Ket\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Di_bo_ma_khong_cam_dien_thoai\"><\/span>Walk without your phone<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"490\" src=\"https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-11.png\" alt=\"\" class=\"wp-image-1076\" srcset=\"https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-11.png 900w, https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-11-300x163.png 300w, https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-11-768x418.png 768w, https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-11-18x10.png 18w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p>You don\u2019t need to run 5 km or do an intense workout. Just walk for 10\u201315 minutes and leave your phone in your pocket or at home.\n\nAt first, it might feel a little boring because you\u2019re used to watching or listening to something while you walk.\n\nBut that screen-free time is exactly what helps you get used to paying attention to what\u2019s around you again: the road, the trees, the weather, the sounds, and the people passing by.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"An_mot_bua_ma_khong_xem_dien_thoai\"><\/span>Eat a meal without looking at your phone<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This is one of the easiest things to try. No TikTok, no YouTube, no scrolling through Facebook while you eat. Just eat and talk to the person sitting with you, or simply focus on your food. You might notice that the meal feels longer than usual, but that\u2019s also when your brain gets the chance to experience an activity without constantly needing new content.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Di_ca_phe_va_noi_chuyen_voi_mot_nguoi\"><\/span>Go for coffee and talk to someone<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Instead of texting through your phone, try meeting a friend and talking in person. It doesn\u2019t have to be a deep conversation. You can just tell each other about your day, work, relationships, or some completely random story.\n\nThe important thing is that you\u2019re getting interaction from a real person instead of constantly getting stimulation from a screen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ra_ngoai_ngam_canh\"><\/span>Go outside and enjoy the view<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-12-1024x575.png\" alt=\"\" class=\"wp-image-1077\" srcset=\"\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" data-srcset=\"\" \/><\/figure>\n\n\n\n<p>You don\u2019t need to climb a mountain or travel somewhere far away. You can go to a park, take a walk by the beach, sit at an outdoor caf\u00e9, or find a nice view near your home.\n\nWhen there\u2019s no screen in front of you, ordinary things around you can suddenly become more interesting.<\/p>\n\n\n\n<p>Sitting by the ocean one afternoon might not feel as \u201cstimulating\u201d as watching 30 TikTok videos in a row. But it gives you a completely different kind of experience: slower, quieter, and not constantly demanding your attention.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lam_viec_nha_ma_khong_mo_video\"><\/span>Do housework without playing videos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Washing dishes, sweeping the floor, folding clothes, cooking\u2026 these are all very ordinary things.\n\nBut if you\u2019re used to playing YouTube or TikTok every time you do housework, try doing it once without anything playing in the background.<\/p>\n\n\n\n<p>You might feel bored.\n\nBut let yourself feel bored for a while. Not every empty moment needs to be filled with content.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Choi_mot_tro_choi_ngoai_doi\"><\/span>Play a game in real life<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"615\" src=\"https:\/\/linkachu.net\/wp-content\/uploads\/2026\/08\/image-13-1024x615.png\" alt=\"\" class=\"wp-image-1078\" srcset=\"\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" data-srcset=\"\" \/><\/figure>\n\n\n\n<p>Play badminton, soccer, pool, table tennis, a board game, or anything that involves other people.\n\nThe interesting thing is that these activities can still be fun, competitive, and rewarding, but you don\u2019t get those rewards with just one swipe on a screen.<\/p>\n\n\n\n<p>You have to move, talk, wait, lose, and try again.\n\nIt\u2019s a slower kind of reward, but one that you actively take part in.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lam_mot_viec_bang_tay\"><\/span>Do something with your hands<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>ook something, take care of your plants, draw, build with Lego, fix something small, or simply clean up your room.\n\nYou don\u2019t have to be good at it. What matters is that you can actually see something change after putting effort into it.<\/p>\n\n\n\n<p>A cleaner room. A finished meal. A plant you\u2019ve taken care of.\n\nSmall results, but real ones.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Di_dau_do_ma_khong_lien_tuc_chup_anh\"><\/span>Go somewhere without constantly taking photos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When we go out, we sometimes look at the scenery while also thinking about taking photos, posting a story, checking views, or seeing what other people are posting.\n\nTry going somewhere nice without feeling like you have to post anything.<\/p>\n\n\n\n<p>You don\u2019t need to prove to anyone that you\u2019re having a good day.\n\nJust be there.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ngoi_noi_chuyen_khi_khong_co_dien_thoai_tren_ban\"><\/span> Talk to someone without having your phone on the table<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This is a very small change, but it can make a surprising difference.\n\nWhen you\u2019re talking to someone, try putting your phone in your pocket instead of leaving it on the table.\n\nYou don\u2019t have to ban yourself from using your phone all day. Just create a little time when the person in front of you gets your full attention.<\/p>\n\n\n\n<p>You might realize that a real conversation is more interesting than you thought.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cho_phep_ban_than%E2%80%A6_chan\"><\/span>Let yourself\u2026 be bored<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This might be the hardest thing to do, but also the simplest.\n\nWait for five minutes without checking your phone. Ride the elevator without watching anything. Sit on the balcony. Watch the rain. Lie in bed and let your mind wander.<\/p>\n\n\n\n<p>You don\u2019t need to turn it into some kind of meditation challenge.\n\nJust try not to immediately reach for your phone whenever you feel a little empty.\n\nBecause if every moment of boredom is instantly followed by a new video, your brain gradually gets used to never having to sit with boredom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maybe the most important thing isn\u2019t trying to find activities that increase dopamine.\n\nYou don\u2019t need to turn walking, talking, or enjoying the view into some kind of \u201cdopamine hack.\u201d<\/p>\n\n\n\n<p>It\u2019s simpler than that.\n\nTry bringing back some of the things we used to do naturally: walking, meeting friends, enjoying a proper meal, going outside, playing a game, making something with your hands, and sometimes\u2026 doing absolutely nothing.<\/p>\n\n\n\n<p>They might not be as exciting as a 15-second video.\n\nBut precisely because they\u2019re slower, they give you a chance to realize something:<\/p>\n\n\n\n<p><strong>Not every kind of happiness needs to come immediately.<\/strong> And you won\u2019t have to feel guilty or frustrated afterward because you spent too much time on social media.<\/p>\n\n\n\n<p>\u2014\u2014\u2014\u2014\u2014<\/p>\n\n\n\n<p><em>Linkachu \u2014 someone who battled weight issues for nearly 20 years and successfully experimented with a method of eating fully and nutritiously while still losing weight, without exercising.<br>Ready to accompany and support career orientation and development positioning for people aged 18\u201333.<\/em>.<br>This is my Facebook!&nbsp;<a href=\"https:\/\/www.facebook.com\/linh.do.984014\" target=\"_blank\" rel=\"noreferrer noopener\"><em><strong><mark>LinkachuMC<\/mark><\/strong><\/em><\/a><\/p>\n\n\n\n<p>Learn more about me at<a href=\"https:\/\/linkachu.net\/\"><em><strong><mark>&nbsp;Linkachu.net<\/mark><\/strong><\/em><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Dopamine th\u01b0\u1eddng b\u1ecb nh\u1eafc \u0111\u1ebfn nh\u01b0 m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ea1ng x\u00e3 h\u1ed9i, game hay nh\u1eefng ph\u1ea7n th\u01b0\u1edfng nhanh. Nh\u01b0ng dopamine kh\u00f4ng ph\u1ea3i \u201cch\u1ea5t g\u00e2y nghi\u1ec7n\u201d c\u1ea7n ph\u1ea3i lo\u1ea1i b\u1ecf. N\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n b\u00ecnh th\u01b0\u1eddng c\u1ee7a n\u00e3o b\u1ed9, li\u00ean quan \u0111\u1ebfn \u0111\u1ed9ng l\u1ef1c, s\u1ef1 ch\u00fa \u00fd, h\u1ecdc h\u1ecfi v\u00e0 c\u00e1ch ch\u00fang [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,6],"tags":[107],"class_list":["post-1074","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meo-vat-cuoc-song","category-hanh-trinh-thay-doi-ban-than","tag-10-thoi-quen-don-gian-giup-nao-tim-lai-nhung-phan-thuong-tu-nhien"],"_links":{"self":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts\/1074","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/comments?post=1074"}],"version-history":[{"count":2,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts\/1074\/revisions"}],"predecessor-version":[{"id":1080,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts\/1074\/revisions\/1080"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/media\/1054"}],"wp:attachment":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/media?parent=1074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/categories?post=1074"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/tags?post=1074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}