Table of ContentsView AllTable of ContentsWhat Is a Dopamine Detox?Why Do One?Why the Term Is ControversialWill It Help?Limiting Screen Time, or Something More?How to Do a Dopamine DetoxHow Long Does It Take?Does It Actually Work?

Table of ContentsView All

View All

Table of Contents

What Is a Dopamine Detox?

Why Do One?

Why the Term Is Controversial

Will It Help?

Limiting Screen Time, or Something More?

How to Do a Dopamine Detox

How Long Does It Take?

Does It Actually Work?

Close

Today, we live in a world where we’re constantly plugged in, with endless amounts of content to consume and a constant stream of information that’s competing 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 throughsocial 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 shoppingplatforms, video games, email and messaging services, and news and information websites are specifically designed to keep us engaged for as long as possible.

On one hand, being constantly connected can be overwhelming and mentally exhausting. On the other hand, it can be hard to unplug and switch off.

Cue the “dopamine detox” trend that has been going viral on social media platforms like TikTok and Instagram. The idea is to take abreakfrom 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,” saysAdrian 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.

So, What Exactly Is the Purpose of a Dopamine Fast or Detox?

The fundamental idea of a dopamine detox is to reduce maladaptive or unhelpful activities and behaviors, says Dr. Ambrose.

Many of these activities are often very hard to stop because they make people feel good, Dr. Ambrose adds. In fact, social media apps,online shoppingplatforms, video games, email and messaging services, and news and information websites are specifically designed to keep us engaged for as long as possible.

For many, it can be both overwhelming and simultaneously difficult to stop engaging.—ADRIAN JACQUES AMBROSE, MD, MPH

For many, it can be both overwhelming and simultaneously difficult to stop engaging.

—ADRIAN JACQUES AMBROSE, MD, MPH

Engaging with these digital platforms stimulates the reward pathways in the brain and can even be addictive.The neurotransmitterdopamineis often implicated in the reward pathway, says Dr. Ambrose. Therefore, dopamine is frequently referred to as the “feel-good hormone.”

The concept of a dopamine fast, or detox, is intended to give you a break from constant stimulation. Many people have described feeling wired, exhausted, anxious, and depressed from the constant dopaminergic 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.’”

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:

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 moremindfulin 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 fromless screen time, according to Dr. Ambrose:

TikTok Put 60 Minute Daily Time Limits on People Under 18—Should We All Do It?

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:

How to Stop Emotional Spending (aka Retail Therapy)

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

Sample Schedule

These are some suggested fasting windows for screen time:

These are some suggested feasting windows for screen time:

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 yourhabitsis 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 lessdepression, 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 withADHDhave 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 YouIf you’re trying to change your habits or living with a form of addiction, you should seek help from amental 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 aprofessionalwho can help you better navigate the challenges you’re facing.”

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 amental 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 aprofessionalwho can help you better navigate the challenges you’re facing.”

If you’re trying to change your habits or living with a form of addiction, you should seek help from amental 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 aprofessionalwho can help you better navigate the challenges you’re facing.”

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9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.LinkedIn.The definitive guide to Dopamine Fasting 2.0—The hot Silicon Valley trend.Burén J, Nutley SB, Sandberg D, Ström Wiman J, Thorell LB.Gaming and social media addiction in university students: sex differences, suitability of symptoms, and association with psychosocial difficulties.Front Psychiatry. 2021;12:740867. doi:10.3389/fpsyt.2021.740867Harvard Medical School.Dopamine fasting: Misunderstanding science spawns a maladaptive fad.Brevers D, Turel O.Strategies for self-controlling social media use: Classification and role in preventing social media addiction symptoms.J Behav Addict. 2019;8(3):554-563. doi:10.1556/2006.8.2019.49Fei YY, Johnson PA, Omran N, Mardon A, Johnson JC.Maladaptive or misunderstood? Dopamine fasting as a potential intervention for behavioral addiction.Lifestyle Medicine.2021. doi: 10.1002/lim2.54van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D.How to form good habits? A longitudinal field study on the role of self-control in habit formation.Front Psychol. 2020;11:560. doi:10.3389/fpsyg.2020.00560Abi-Jaoude E, Naylor KT, Pignatiello A.Smartphones, social media use and youth mental health.CMAJ. 2020;192(6):E136-E141. doi:10.1503/cmaj.190434Mosquera R, Odunowo M, McNamara T, Guo X, Petrie R.The economic effects of Facebook.Experimental Economics. 2019.Davis C, Cohen A, Davids M, Rabindranath A.Attention-deficit/hyperactivity disorder in relation to addictive behaviors: A moderated-mediation analysis of personality-risk factors and sex.Front Psychiatry. 2015;6:47. doi:10.3389/fpsyt.2015.00047

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.LinkedIn.The definitive guide to Dopamine Fasting 2.0—The hot Silicon Valley trend.Burén J, Nutley SB, Sandberg D, Ström Wiman J, Thorell LB.Gaming and social media addiction in university students: sex differences, suitability of symptoms, and association with psychosocial difficulties.Front Psychiatry. 2021;12:740867. doi:10.3389/fpsyt.2021.740867Harvard Medical School.Dopamine fasting: Misunderstanding science spawns a maladaptive fad.Brevers D, Turel O.Strategies for self-controlling social media use: Classification and role in preventing social media addiction symptoms.J Behav Addict. 2019;8(3):554-563. doi:10.1556/2006.8.2019.49Fei YY, Johnson PA, Omran N, Mardon A, Johnson JC.Maladaptive or misunderstood? Dopamine fasting as a potential intervention for behavioral addiction.Lifestyle Medicine.2021. doi: 10.1002/lim2.54van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D.How to form good habits? A longitudinal field study on the role of self-control in habit formation.Front Psychol. 2020;11:560. doi:10.3389/fpsyg.2020.00560Abi-Jaoude E, Naylor KT, Pignatiello A.Smartphones, social media use and youth mental health.CMAJ. 2020;192(6):E136-E141. doi:10.1503/cmaj.190434Mosquera R, Odunowo M, McNamara T, Guo X, Petrie R.The economic effects of Facebook.Experimental Economics. 2019.Davis C, Cohen A, Davids M, Rabindranath A.Attention-deficit/hyperactivity disorder in relation to addictive behaviors: A moderated-mediation analysis of personality-risk factors and sex.Front Psychiatry. 2015;6:47. doi:10.3389/fpsyt.2015.00047

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

LinkedIn.The definitive guide to Dopamine Fasting 2.0—The hot Silicon Valley trend.Burén J, Nutley SB, Sandberg D, Ström Wiman J, Thorell LB.Gaming and social media addiction in university students: sex differences, suitability of symptoms, and association with psychosocial difficulties.Front Psychiatry. 2021;12:740867. doi:10.3389/fpsyt.2021.740867Harvard Medical School.Dopamine fasting: Misunderstanding science spawns a maladaptive fad.Brevers D, Turel O.Strategies for self-controlling social media use: Classification and role in preventing social media addiction symptoms.J Behav Addict. 2019;8(3):554-563. doi:10.1556/2006.8.2019.49Fei YY, Johnson PA, Omran N, Mardon A, Johnson JC.Maladaptive or misunderstood? Dopamine fasting as a potential intervention for behavioral addiction.Lifestyle Medicine.2021. doi: 10.1002/lim2.54van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D.How to form good habits? A longitudinal field study on the role of self-control in habit formation.Front Psychol. 2020;11:560. doi:10.3389/fpsyg.2020.00560Abi-Jaoude E, Naylor KT, Pignatiello A.Smartphones, social media use and youth mental health.CMAJ. 2020;192(6):E136-E141. doi:10.1503/cmaj.190434Mosquera R, Odunowo M, McNamara T, Guo X, Petrie R.The economic effects of Facebook.Experimental Economics. 2019.Davis C, Cohen A, Davids M, Rabindranath A.Attention-deficit/hyperactivity disorder in relation to addictive behaviors: A moderated-mediation analysis of personality-risk factors and sex.Front Psychiatry. 2015;6:47. doi:10.3389/fpsyt.2015.00047

LinkedIn.The definitive guide to Dopamine Fasting 2.0—The hot Silicon Valley trend.

Burén J, Nutley SB, Sandberg D, Ström Wiman J, Thorell LB.Gaming and social media addiction in university students: sex differences, suitability of symptoms, and association with psychosocial difficulties.Front Psychiatry. 2021;12:740867. doi:10.3389/fpsyt.2021.740867

Harvard Medical School.Dopamine fasting: Misunderstanding science spawns a maladaptive fad.

Brevers D, Turel O.Strategies for self-controlling social media use: Classification and role in preventing social media addiction symptoms.J Behav Addict. 2019;8(3):554-563. doi:10.1556/2006.8.2019.49

Fei YY, Johnson PA, Omran N, Mardon A, Johnson JC.Maladaptive or misunderstood? Dopamine fasting as a potential intervention for behavioral addiction.Lifestyle Medicine.2021. doi: 10.1002/lim2.54

van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D.How to form good habits? A longitudinal field study on the role of self-control in habit formation.Front Psychol. 2020;11:560. doi:10.3389/fpsyg.2020.00560

Abi-Jaoude E, Naylor KT, Pignatiello A.Smartphones, social media use and youth mental health.CMAJ. 2020;192(6):E136-E141. doi:10.1503/cmaj.190434

Mosquera R, Odunowo M, McNamara T, Guo X, Petrie R.The economic effects of Facebook.Experimental Economics. 2019.

Davis C, Cohen A, Davids M, Rabindranath A.Attention-deficit/hyperactivity disorder in relation to addictive behaviors: A moderated-mediation analysis of personality-risk factors and sex.Front Psychiatry. 2015;6:47. doi:10.3389/fpsyt.2015.00047

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