Trade Your Next Dopamine Hit for a Runner's High

If you’re reading this, you’re probably staring at a screen. We won’t pretend we don’t want your attention—of course we do. But our goal isn’t to add to the noise. It’s to help you step away from it. Hopefully, we’ve caught you in the moments before a run—that brief window when it’s just you and your body moving through the world, leaving everything else behind. Especially your screens.

We live in an attention economy. For many of us, unplugging is increasingly rare—and maybe even a little uncomfortable now that we’re used to constant stimulation. There’s always something to check: the next post, the latest news, that email you’ve been waiting for. The average person now spends nearly seven hours per day on screens (Statista, 2023). Content is designed to hook us, releasing quick dopamine hits that keep us coming back for more.

The Problem With Constant Stimulation

Research shows that too much screen time comes at a cost. A study published in JAMA Pediatrics found that excessive digital consumption is linked to higher levels of anxiety, depression, and attention difficulties—issues that running and outdoor movement are known to alleviate. It's clear that even a short smartphone break can impair focus for up to 30 minutes afterward (Psychological Science, 2021). Why not spend 30 minutes doing some miles instead—or even 10 minutes?

Running as an Antidote to Distraction

Running outside is one of the most effective ways to reset a distracted mind. It pulls you back into your body, focuses your eyes and ears on the environment, and brings your whole being straight into the present moment. Studies show that aerobic exercise improves executive function and cognitive control (Nature, 2020), while just 20 minutes in nature reduces cortisol and enhances attention span (University of Michigan). Unlike scrolling, which fractures focus, running strengthens it by engaging the brain in rhythmic, repetitive motion—almost like meditation in motion.

So, if your attention wanes mid-run and you find yourself thinking…

“Did that email come through?” “Maybe I should check the news.” “I should’ve downloaded that new podcast.”

…just remind yourself: this is your time to unplug. To reclaim your focus. To let your mind settle into movement instead of constant stimulation. Running isn’t just exercise—it’s one of the few moments in modern life where you’re truly free from distraction.

And if you’re still reading this? Take it as your cue to get outside.