Key Takeaways
- A dopamine detox involves taking a break from activities like social media to reset your brain.
- It can help reduce stress and improve mental health by controlling screen time.
- Even though the term “dopamine detox” is catchy, it’s not a scientific detox but a way to manage habits.
Today, we’re continuously connected, overwhelmed by endless content and information that competes for our attention.
If you think about it, when was the last time you spent time alone with your thoughts, without the television, a podcast, a video game, or some music? How many times a day do you find yourself scrolling through social media? How often do you shop online for things you don’t really need? How long can you go without checking a notification?
Social media apps, online shopping platforms, video games, email and messaging services, and news and information websites are specifically designed to keep us engaged for as long as possible.
Being constantly connected can be both overwhelming and mentally exhausting, yet it can also be challenging to unplug and disconnect.
Cue the “dopamine detox” trend that has been going viral on social media platforms like TikTok and Instagram. The idea is to take a break from activities like using social media, playing games, and shopping online, in order to reset the dopamine levels in your brain.
“We’re constantly surrounded with cues to engage. A dopamine detox is about taking a mental break,” says Adrian Jacques Ambrose, MD, MPH, FAPA, a neuroscientist and psychiatrist at Columbia University Medical Center.
In this article, we explore the concept of a dopamine detox, its purpose, and the controversy surrounding the term. We also include some suggestions that can help you try it out yourself.
What Is a Dopamine Detox?
The concept of a dopamine fast was introduced by neuroscientist and psychiatrist Cameron Sepah, PhD. Dr. Sepah aims to use cognitive behavior therapy (CBT) to help reduce addictive or problematic behaviors, which can include:
Dr. Sepah recommends “fasting,” by restricting these behaviors and mindfully engaging in healthier activities instead.
The idea of a dopamine detox has evolved, with many social media influencers encouraging people to take breaks from social media and other online activities by reducing their use of mobile phones and other electronic devices.
So, What Exactly Is the Purpose of a Dopamine Fast or Detox?
The main idea behind a dopamine detox is to reduce harmful or unhelpful activities and behaviors, according to Dr. Ambrose.
These activities can be difficult to stop because they make people feel good. Social media apps, online shopping platforms, video games, email, messaging services, and news websites are often designed to keep you engaged for as long as possible.
For many, it can be both overwhelming and simultaneously difficult to stop engaging.
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ADRIAN JACQUES AMBROSE, MD, MPH
Engaging with these digital platforms triggers the brain’s reward pathways and can become addictive. The neurotransmitter dopamine is associated with these reward pathways, which is why it is often called the “feel-good hormone.”
A dopamine fast, or detox, aims to provide a break from constant stimulation. Many people report feeling wired, exhausted, anxious, and depressed due to ongoing dopamine stimulation, says Dr. Ambrose.
Hypothetically speaking, when the brain is saturated with dopaminergic activations, it may start to downregulate the dopamine receptors and their effects, Dr. Ambrose explains. “As a result, people may feel less of the ‘good feeling’ over time, which may lead to more frequent and intense engagement with dopamine-producing activities to achieve the same level of the ‘good feeling.’”
The hope is that by disconnecting and allowing ourselves to feel bored or lonely, we might start to find pleasure in simpler, more natural activities and regain control over our lives.
Otherwise, time spent on these activities can interfere with health, work, school, or family life.
Why Is the Term “Dopamine Detox” Controversial?
Although the alliteration is catchy, the term “dopamine detox” is controversial among the medical community because it’s not scientifically accurate.
These are some of the reasons why the term “dopamine detox” is misleading:
- Dopamine is a natural substance, not a toxin: The term “detox” applies to harmful toxins like alcohol and drugs that need to be flushed from the body. Dopamine is not a toxin; rather, it is a substance that is naturally made in our bodies, says Dr. Ambrose. The term “dopamine detox” implies that dopamine is a harmful substance that needs to be purged from the body, which is misleading.
- Dopamine is one component of a complex reward pathway: The neurocircuitry of the reward pathway is extremely complex, and dopamine, while significant, is not the only component, says Dr. Ambrose.
- Dopamine plays different roles in the brain: The dopamine system is activated by most substances of abuse, like heroin, opiates, and alcohol, says Dr. Ambrose. However, he explains that dopamine is also triggered by natural activities, like food, sex, and social interactions. Dopamine’s role in addiction may be different from its role in other activities, says Dr. Ambrose. Therefore, all substances that stimulate dopamine production can’t always be considered equal.
Due to this controversy, Dr. Sepah has issued a clarification in his updated description of the dopamine fast, explaining that it is not intended to reduce dopamine, but rather to reduce impulsive and unhealthy behaviors.
However, the term “dopamine detox” has stuck and it continues to go viral on social media. Many social media influencers have misinterpreted the science and the intention behind it, which is that it’s about being more mindful in your habits, so you can control them instead of letting them control you.
Will a Dopamine Detox Be Helpful for Me?
These are some signs that you might benefit from less screen time, according to Dr. Ambrose:
- Your screen time is high: You spend a lot of time on social media, shopping sites, gaming apps, or other platforms each day.
- You engage frequently: You’re constantly checking your phone or your notifications. For instance, you might check social media first thing when you wake up, on your way to work, several times during the day, when you get home, and before you go to bed.
- Your performance is affected: You get late to work/school or you’re distracted while you’re supposed to be productive because of the time you’re spending online.
- You struggle to limit it: You’ve tried, but you struggle to limit your usage of your phone, social media, TV shows, or video games.
- You get irritable when you try to stop: You feel irritable, anxious, moody, and have a harder time with concentration when you try to limit your screen time.
Is It Just About Limiting Screen Time?
A dopamine fast doesn’t have to be just about limiting screen time.
According to Dr. Sepah, it could apply to any activity or behavior that you’re trying to cut down on because it’s harming your well-being. While he has identified and suggested some areas that it may apply to (listed above), he says it can apply to any activity that causes:
- Distress, because you’re bothered by how much you do it
- Impairment, because it interferes with your optimal performance at school, work, or daily life
- Addiction, because you want to cut down on it but are unable to do so
How to Do a Dopamine Detox
These are some steps that can help you do a dopamine detox, based on principles of CBT that can help you change your habits:
- Build awareness of unhelpful behaviors: It’s important to build awareness and insight into how your behaviors have become unhelpful, says Dr. Ambrose. For instance, you may start by recognizing that you’re spending too much time on social media or shopping too much online.
- Demarcate “fasting” periods: You can demarcate certain times when these activities will be off-limits for you. For instance, if you find that you’re playing too much poker online, you can decide that you won’t do it during the day while you’re at work.
- Designate “feasting” windows: You can designate feasting windows when you can indulge in the activity. For instance, you can decide that you will spend 10 minutes on social media every evening, when you get home from work.
- Restrict access: Put the stimulus (such as your phone or laptop, for instance) away and make it harder to access when you’re trying not to use it.
- Find an alternate activity: Dr. Ambrose recommends finding a different activity you enjoy to keep you occupied instead, such as jogging, hiking, or reading a book.
- Pay attention to your urges: While you’re avoiding the stimulus, pay attention to when you experience urges to use it. Practice “urge surfing,” where you watch the desire to use it come and go without engaging in it.
- Try to find a balance: We’re not saying people should never use social media or watch TV shows; rather, it’s about finding the right balance, says Dr. Ambrose. “While it’s great to connect and interact with others online, it’s less helpful to spend ten hours daily on social media.”
- Practice mindfulness: The idea is to be more mindful of how you spend your time. You should be in control of how much time you spend on these activities, rather than the other way around.
Sample Schedule
These are some suggested fasting windows for screen time:
- One to four hours at the end of the day (to spend time with family)
- One day every weekend (to engage in a sport or hobby)
- One weekend every quarter (to go on a weekend getaway)
- One week every year (to go on vacation)
These are some suggested feasting windows for screen time:
- Five to 30 minutes, one to three times per day on weekdays
- Three hours per day on weekends and holidays
These are just suggestions and you can decide your fasting and feasting windows, depending on what works best for you.
For instance, you can start with a one-hour fasting window without your phone every evening and slowly increase it. Similarly, you can start with a longer feasting window and slowly reduce it.
How Long Does It Take to Do a Dopamine Detox?
If you’re trying to limit your screen time, the typical timeframe is two to four weeks, says Dr. Ambrose. He notes that you may feel irritable and moody during the first week or two, as you reduce your engagement with the feel-good activities.
However, changing your habits is not always easy. For some people, it may take a few months to replace an unhealthy habit with a better one.
Does a Dopamine Detox Actually Work?
Research shows that smartphone and social media usage is linked to increasing rates of emotional distress and mental health conditions in the youth.
One study found that restricting Facebook use translated to less depression, healthier hobbies, and greater productivity. The researchers note that one week of Facebook use is worth $67.
However, more conclusive evidence is required to test this theory and its effectiveness. There hasn’t been a lot of clinical research in this space, so we have been relying on clinical experiences, says Dr. Ambrose.
Is a Dopamine Detox Good for Someone With ADHD?
People with ADHD have differences in neurocircuitry that extend beyond motivation-related reward pathways, says Dr. Ambrose. Therefore, he says someone with ADHD may be more susceptible to excessively engaging in “feel-good” activities, like using social media or playing video games.
He recommends that someone with ADHD work closely with their psychiatrist to structure a healthy and safe way to disconnect without precipitating too much distress or other mood symptoms.
What This Means For You
If you’re trying to change your habits or living with a form of addiction, you should seek help from a mental healthcare provider.
Mental health and well-being should be addressed proactively; don’t wait until it completely deteriorates, says Dr. Ambrose. “When in doubt, please consider reaching out to a professional who can help you better navigate the challenges you’re facing.”
