The science behind dopamine detox: what it is & why it works

If you find yourself feeling anxious or wired because of too much screen time, you may benefit from a dopamine detox. Dopamine is a naturally occurring neurotransmitter within your brain’s reward system that can cause feelings of pleasure. It’s often called the “feel-good” hormone because it can boost your mood and motivation.

Your brain can release dopamine in response to both positive and negative activities. A dopamine detox can help break the cycle of feeling pleasure from unhealthy habits and make them less tempting.

Dopamine detoxes are becoming a popular trend among social media users who want to reset the dopamine levels in their brains. They may take a break from activities like online shopping, playing video games, or binge-watching TV shows. This break can last anywhere from a few hours to a month or more, but it’s usually a short-term goal. The goal is to feel calmer and more in control of your behaviors.

The science behind dopamine detox

While the idea of abstaining from addictive behaviors may sound like a healthy endeavor, some content creators, who are driving the fad, have overstated the science. This has caused controversy around whether dopamine fasting works and its effectiveness. 

Because dopamine is a naturally occurring chemical in your brain, it’s impossible to fast or detox from it. This “happy hormone” always exists in your brain at varying levels. 

It’s true that dopamine levels rise in response to pleasurable activities, but they don’t actually fall when you avoid overstimulating activities. For example, increased dopamine levels may be the result of endorphins released during exercise. 

Dopamine can also increase through certain relaxation techniques (like meditation) or healthy eating. However, avoiding physical activity or relaxation doesn’t decrease your dopamine levels. It also doesn’t lead to a healthy lifestyle.

Poor sleep hygiene and chronic lack of sleep negatively affect dopamine production, according to a 2022 study published in the journal Cureus. Traumatic brain injuries can also lead to dopamine deficiencies, issues with your nerve cells, or genetic mutations. Additionally, 2023 research published in Biomedicines found that prolonged stress disrupts the brain’s reward system. This compromises the production and release of dopamine.

However, while a dopamine detox doesn’t stall your dopamine release, that doesn’t mean avoiding stimuli can’t have positive effects. For example, excessive screen time has been linked to hypertension, diabetes, obesity, and binge eating, according to 2024 research published in the American Journal of Preventive Medicine. It can also contribute to daytime sleepiness and fatigue. 

Meanwhile, avoiding screen time before bed can reduce the time it takes you to fall asleep. It can also improve your mental health and increase your motivation.

'Bad' dopamine habits

While some habits that increase dopamine levels can be helpful, others can be harmful. Examples of bad habits that might lead to “bad dopamine” include the following:

• Excessive internet use
• Gambling
• Recreational drug or substance use
• Too much online shopping
• Emotional eating
• Dangerous thrill-seeking
• Excessive sex and pornography use

Your brain rewards these behaviors through increased dopamine, making them potentially addictive. You can also build a tolerance for certain drugs and activities, which may cause you to want to seek them out further. This happens because your brain becomes less sensitive to the dopamine boost over time. 

A dopamine fast may help you stop yourself from spiraling back into these behaviors when the temptation arises.

Who needs a dopamine detox?

While a dopamine detox doesn’t reduce your dopamine response, it can help you limit compulsive behaviors. Some signs you could benefit from a dopamine detox include: 

• You’re disappointed with how you spend your time
• You’re feeling restless
• You’re experiencing more aggression
• You have a short attention span
• You’re struggling with impulsive behaviors
• You're impaired by overstimulation
• You want to stop an activity but are having trouble

How to dopamine detox

If you think you could benefit from a dopamine detox, there are some steps you can take to help you start the process in a healthy way.

Understand your dopamine triggers

First, it’s important to identify which activities bring you pleasure. You need to recognize harmful habits and those more likely to benefit from a dopamine fast.

For example, overeating might be an unhealthy dopamine trigger for you. However, avoiding meals and snacks isn’t a healthy way to resolve the issue. Finding ways to relieve your emotional stress symptoms may be a better route.

Meanwhile, if you believe social media use is affecting your mental health, a break from scrolling on specific platforms could be advantageous.

Start shedding your bad dopamine habits

Once you’ve identified bad dopamine habits that could benefit from a dopamine detox, it’s time to start shedding them. Because these behaviors can be addictive, that’s not always an easy process. Start with small, realistic goals and work your way up.

For example, if you struggle with a cell phone addiction, try setting your phone in another room for an hour each day. Once that becomes easier, increase it to three hours. Continue to build on your detox until you start feeling less anxiety about being away from your phone.

Pick up some real-life hobbies

If you need a digital detox, try replacing your online activities with hobbies in real life. For example, if you constantly compete in a digital soccer tournament, take a soccer ball to the park instead. Invite some friends to play as well. This new hobby can increase your dopamine levels in healthy ways through movement and socialization.

You can also try new hobbies. Some activities that might be helpful replacements include anxiety journaling and leaning into boredom. After all, boredom can be good for you as it can free up more room for creativity.

Prioritize activities that expand your attention span

Since high dopamine levels can affect your attention span, focus on activities that help improve your concentration skills. This could include the following:

• Completing jigsaw puzzles
• Playing memory-based board games
• Reading a book
• Gardening
• Journaling

Set strict windows for enjoying dopamine triggers

Another way to help you detox from your dopamine triggers is to set aside time to enjoy them. It’s not always realistic to quit them cold turkey. However, you can limit them to a set period of time, such as during your lunch break, on weekends, or in the early morning hours. This can help you enjoy the activity without dealing with guilt.

One way to do this is by habit stacking, which is when you stack a new behavior on top of an existing habit. This can help limit the behavior to a certain time of day. 

For example, maybe you can spend five minutes watching funny videos online each time you complete a work task. Or, maybe you let yourself indulge in video games while you wait for dinner to cook each night. This gives your dopamine-producing behavior a start and stop time.

How long does it take to complete a dopamine detox?

Dr. Sepah, who came up with the cocept of dopamine detoxing, suggests a dopamine fasting schedule to fully reap dopamine detox benefits. This timeline helps you cut back on problematic behaviors for gradually longer time periods:

• 1-4 hours at the end of the day (depending on work and family obligations)
• 1 full weekend day (spend a Saturday or Sunday outside) 
• 1 weekend per quarter (try going on a local trip)
• 1 week per year (try taking a vacation)

However, Dr. Sepah also notes that this is not a set schedule or a strict rule to follow. Everyone is different, so the time it takes to see improvements may vary in length. Make sure the timeline you set for yourself is realistic, given your schedule and responsibilities. Otherwise, you may fall back into unhealthy habits.

How to maintain your new healthy dopamine habits

Like any habit, you can maintain healthy dopamine-boosting routines with consistency and repetition. You’ll also need to practice holding yourself accountable. 

You can continue avoiding bad habits by focusing on healthy habits that boost dopamine. Examples of good dopamine-oriented activities include the following:

• Taking a walk
• Catching up with friends & family
• Reading a book
• Meditating
• Playing with a pet
• Spending time outdoors (and in the sun)
• Getting a massage
• Painting 

Any mindful activity is a great way to pass the time. You can also create a list of go-to activities when you’re tempted. This way, you’ll always have ideas for things to try.

Reset your reward pathways with a dopamine detox

A dopamine detox can rewire your brain to improve your motivation, self-discipline, and overall wellness. These benefits are key elements for professional and personal development. 

A personal life coach can help you identify and build better habits to uncover true joy. Take back control of your life from behavioral addiction by working with a BetterUp Coach.