Does a ‘Dopamine Detox’ Actually Work? Here’s What a Psychiatrist Says

Today, we are constantly 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 television, podcasts, video games or any 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 notifications?

Being constantly connected can be overwhelming and mentally exhausting, yet it can also be difficult to unplug and disconnect.

Cue the “dopamine detox” trend 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 online shopping to reset the dopamine levels in your brain.

In this article, we explore the concept of dopamine detox, its purpose, and the controversy surrounding the term. We also include some tips to help you try it yourself.

What is a dopamine detox?

The concept of the dopamine fast was introduced by neuroscientist and psychiatrist Cameron Sepah, Ph.D. Dr. Sepah aims to use cognitive behavioral therapy (CBT) to help reduce addictive or problematic behaviors, which may include:

Dr. Sepah recommends “fasting” by restricting these behaviors and mentally engaging in healthy activities.

The idea of ​​a dopamine detox has evolved, with many social media influencers encouraging people to take a break from social media and other online activities by reducing their use of mobile phones and other electronic devices.

So, what is the real purpose of a dopamine fast or detox?

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 as busy as possible.

Engaging with these digital platforms activates 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.”

The goal of a dopamine fast, or detox, is to provide a break from constant stimulation. Dr. Ambrose says that many people feel tired, anxious, and depressed due to constant dopamine stimulation.

Hypothetically, when the brain becomes saturated with dopaminergic activation, it may begin to downregulate dopamine receptors and their effects, Dr. Ambrose explains. “As a result, people may feel less ‘feel good’ over time, which may lead to more frequent and intense engagement with dopamine-producing activities to achieve the same level of ‘feel good’.”

Otherwise, time spent on these activities may interfere with health, work, school or family life.

Why is the term “dopamine detox” controversial?

Although the paradox is appealing, the term “dopamine detox” is controversial in the medical community because it is not scientifically sound.

Here are some reasons why the term “dopamine detox” is misleading:

• Dopamine is a natural substance, not toxic: The term “detox” applies to harmful toxins such as alcohol and drugs that need to be removed from the body. Dopamine is not a toxin; Rather, it’s a substance that naturally forms in our bodies, says Dr. Ambrose. The term “dopamine detox” implies that dopamine is a harmful substance that needs to be cleared from the body, which is misleading.
• Dopamine is a component of a complex reward pathway: Dr. Ambrose says the neurocircuitry of the reward pathway is extremely complex, and dopamine, while important, is not the only component.
• Dopamine plays different roles in the brain: Dr. Ambrose says the dopamine system is activated by most substances of abuse, such as heroin, opiates and alcohol. However, they point out that dopamine is also stimulated by natural activities such as food, sex and social interactions. Dr. Ambrose says that dopamine’s role in addiction may be different from its role in other activities. Therefore, all substances that stimulate dopamine production cannot always be considered equal.

Because of this controversy, Dr. Sepah has issued a clarification in his latest description of the Dopamine Fast, explaining that its purpose is not to deplete dopamine, but rather to reduce emotional and unhealthy behaviors.

However, the term “dopamine detox” has caught on and is going viral on social media. Many social media influencers have misinterpreted the science and the intent behind it, implying that it’s about being more mindful of your habits, so you can control them instead of letting them control you.

Will dopamine detox help me?

According to Dr. Ambrose, here are some signs you could benefit from less screen time:

• Your screen time is high: You spend a lot of time every day on social media, shopping sites, gaming apps, or other platforms.
• You often engage in: You’re constantly checking your phone or your notifications. For example, you might check social media first thing when you wake up, go to work, several times a day, when you get home, and before you go to bed.
• Your performance is affected by: You’re late for work/school or you’re distracted when you’re considered productive because of the time you spend online.
• You struggle to narrow it down: You’ve tried, but you struggle to limit your use of your phone, social media, TV shows, or video games.
• You become irritable when you try to stop: When you try to limit your screen time, you feel irritable, restless, moody and have a hard time concentrating.

Is it just about limiting screen time?

Dopamine fasting isn’t just about limiting screen time.

According to Dr. Seppa, this can apply to any activity or behavior that you’re trying to cut down because it’s hurting your health. While he has identified and suggested some areas to which it may apply (listed above), he states that it may apply to any activity that causes:

• sufferingbecause you worry about how much you do it.
• ErrorBecause it interferes with your best performance at school, work, or everyday life.
• AddictionBecause you want to reduce it but are unable to do so.

How to Do a Dopamine Detox

Here are some steps that can help you do a dopamine detox based on CBT principles that can help you change your habits:

• Raise awareness of unhelpful behaviors: Dr. Ambrose says it’s important to develop awareness and insight into how your behaviors have become unhelpful. For example, you might start by admitting that you’re spending too much time on social media or shopping too much online.
• Limit “fasting” periods: You can limit specific times when these activities will be off-limits to you. For example, if you find that you’re playing a lot of poker online, you might decide that you won’t do it during the day when you’re at work.
• Name the “festing” windows: You can designate inviting windows when you can join the activity. For example, you might decide that you will spend 10 minutes on social media every evening when you get home from work.
• Restrict access: Put a stimulus (like your phone or laptop, for example) away and make it hard to reach when you’re trying not to use it.
• Find an alternative activity: Dr. Ambrose recommends finding a different activity to keep you busy that you enjoy, such as jogging, hiking, or reading a book.
• Focus on your desires: When you’re avoiding a stimulant, pay attention to when you’re motivated to use it. Practice “urge surfing,” where you see the urge to use come and go without actually engaging in it.
• Try to find a balance: We are not saying that 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, spending ten hours a day on social media is less helpful.”
• Practice Mindfulness: The idea is to pay more attention to 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.

How long does it take to detox dopamine?

If you’re trying to limit your screen time, a typical time frame 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 feel-good activities.

However, changing your habits isn’t always easy. For some people, it may take a few months to change an unhealthy habit.

Does Dopamine Detox Actually Work?

Research shows that smartphone and social media use is linked to increased emotional distress and mental health conditions among young people.

One study found that limiting Facebook use translates to less depression, healthier hobbies and greater productivity. Researchers note that a week of Facebook usage costs $67.

However, more conclusive evidence is needed to test this theory and its effectiveness. “There hasn’t been a lot of clinical research in this area, so we’ve been relying on clinical experience,” says Dr. Ambrose.

Is dopamine detox good for someone with ADHD?

Dr. Ambrose says that people with ADHD have differences in neurocircuitry that extend beyond motivation-related reward pathways. So, he says, someone with ADHD may over-engage in “feel-good” activities, such as using social media or playing video games.

He recommends that someone with ADHD work with their psychologist to find a healthy and safe way to disconnect without causing too much distress or other mood symptoms.