About this episode
Many of us are caught in a loop of instant gratification, driven by the brain’s reward system. In this episode, host Cristina Quinn talks with psychiatrist and addiction expert Anna Lembke about how to break free from compulsive digital habits and reset our dopamine levels. Anna explains how our brains become desensitized to pleasure over time, making us crave more and more stimulation. The good news? A 30-day “abstinence trial” can help reset our baseline and bring our dopamine levels back into balance. But quitting isn’t easy — temporary withdrawal symptoms like anxiety, irritability and boredom often surface before things improve. Through her own experience overcoming an unexpected addiction, Anna shares strategies to resist temptation, set up barriers to consumption and replace addictive behaviors with more fulfilling activities. Reclaiming our attention isn’t just about cutting back — it’s about learning to be present, engage with the world around us and rediscover what truly brings us joy. Subscribe to The Washington Post or connect your subscription in Apple Podcasts .