Are you addicted to dopamine-triggering habits and looking to dopamine detox the right way? Check out my tips for reducing dopamine-producing activities.
That little red dot on the top right corner.
That tiny vibration in your pocket.
That fattening burger.
That, my friend, is a temptation that you cannot resist.
Let’s be honest, we’ve all had our moments – just one episode, just one bite, just one game… Even though we know we shouldn’t be doing it — that it’s unhealthy — we get too carried away by the urge and regret our decisions later.
That is an unhealthy lifestyle and you could have dopamine levels too high.
There is hope if you are struggling with an addiction to dopamine-producing activities. There are steps you can take to detox from dopamine and regain control of your life, I will take a look at how to do a dopamine detox the right way.
What is Dopamine?
If you’ve been unhappy about your lifestyle, having realized that you are either too addicted or just spending leisure time doing things you don’t really enjoy; chances are, you’ve come across our dear friend – dopamine.
Dopamine is widely known as the “pleasure chemical” in our brain that rewards us with, well, pleasure. It’s not, however, entirely true.
The like and want are two things, and dopamine has to do with the former (1).
For example, you might want to scroll through Facebook, thinking it’ll de-stress you. Sadly, it’s totally possible (and often the case) that you end up bored after hours of unproductive resting.
Well, dopamine, the motivation chemical, urged you to open Facebook. But it doesn’t necessarily promise to reward you for doing so.
In the end, you end up wasting time and asking yourself the question:
How can resting and de-stressing be so hard?
What is a Dopamine Detox?
If anything I’ve mentioned thus far sounds like you, or you are asking yourself the same question, then it’s due time for a dopamine detox.
Now, what is a dopamine detox?
A dopamine detox is when you unplug yourself from the “urges” for a while (2). The “urges” could be anything that stimulates dopamine production: the red dot on the app, a vibration in the pocket, or the sight of a Burger King poster…
The goal is to tone down the dopamine production in your body to achieve or restore a healthy balance.
Detox can range from putting your phone away for a few hours per week to shutting notifications off for days or even months. Your choice.
Some argue that a true detox involves avoiding any kind of activity that triggers dopamine production; and therefore, halts all dopamine activities in the brain. This, sadly, is unachievable as discussed in the fasting (insert link) section.
Why do a Dopamine Detox?
If this is entirely new to you, you might be hesitant to try it. It does require some self-discipline and sacrifice.
- It breaks the vicious, addictive cycles that end up wasting your time (just think about all that time you saved)
- It allows you to rest more effectively and sustainably (believe it or not, you can’t binge-watching Netflix every day and feel refreshed afterward)
- It helps you regain interest in activities (it’s time to have a real hobby!)
- You will be more focused when performing tasks (no more distractions)
- Connection with real people (yes, it’s still possible to express emotions without emojis)
The list goes on. Generally, it helps you regain a healthy, productive lifestyle.
Besides the practical benefits it brings to your life, there’s another reason why you need to do it: the damaged dopamine receptors.
Sustained unhealthy dopamine production damages the receptors. As a result, the receptors are less sensitive and decrease in number.
Think of it as an overused knife. The blade is no longer sharp – it takes more time and effort to slice meat.
Similarly, damaged receptors build up a tolerance to the stimulus, meaning you will need more of the stimulus to feel the same degree of excitement you felt before. One mug of coffee means a lot to a Middle Schooler, but not so much to a Graduate student.
To heal those receptors, you need a dopamine detox.
How Long Does it Take for Dopamine Receptors to Heal?
Great, now I know my receptors are damaged. How long does it take for it to heal?
There is not a definite number of days, but experts agree that it takes time. General lengths range from two to twelve weeks (3).
It is important to remember that the brain is a complex organ, and re-wiring it is a gradual process. Rapid, radical changes tend to be unsustainable and don’t last very long. Persistence is key.
When to Stop a Dopamine Detox
There's no one-size-fits-all answer to the question of when to stop a dopamine detox, as the decision will depend on a variety of individual factors. However, some general guidelines can help you make the decision.
If you're experiencing intense cravings and overwhelming urges to use dopamine drugs, it may be time to stop the detox. Likewise, if you're feeling extremely anxious or depressed or your mental or physical health is starting to suffer, it may be time to call it quits.
It's also important to listen to your body and pay attention to any warning signs that may suggest you're not ready to stop detoxing yet. If you experience extreme fatigue, dizziness, nausea, or other physical symptoms, it may be wise to take a break from the detox and resume later when you feel stronger.
Can We Alter Our Dopamine Levels by Fasting?
Alright, dopamine detox sounds logical and beneficial. The goal is to regulate dopamine production via avoiding triggers.
I can do it. I've done intermittent fasting before, and even fasted for 2-days straight. I’ll just do the same thing and abstain from all (guilty) pleasures.
Behold, do not fall for the #dopaminefasting fad.
Dopamine fasting is not a good idea, and we have very limited control over dopamine production in our bodies.
First of all, the body produces dopamine all the time. It is an organic thing for the body to do. Even during a detox, it’s a bad idea to try to have no dopamine at all. In fact, too little dopamine results in depression, anxiety, and fatigue, etc. (4).
Secondly, it is practically impossible to abstain from all stimuli. The body regulates its dopamine level all the time. It is dynamic. Even the blue sky can be a stimulus.
Thirdly, there is no scientific research to prove the effectiveness of dopamine fasting (5). In fact, the “tolerance break” people tend to give themselves, analogous to a cheat day in dieting, does not feel any more intense or vivid just because of the fasting.
Tips on How to do Dopamine Detox
Ok. What should I do then?
Again, persistence is key. A rule of thumb for dopamine detox is that it does not drastically affect your normal daily life.
Take baby steps and stick to them. Progress is slow but steady.
- Delete the app (trust me, you can survive without Netflix for a month)
- Go talk to people (we humans are social creatures. You’d be amazed by how good it feels to talk to real people instead of a screen)
- Exercise (this is a better way of producing dopamine)
- Touch grass (again, you’d be surprised by how much you love the feeling of the sun’s warmth blanketing around your body)
- Read books, watch films (these are quality contents that would benefit you anyway)
- Set a time for necessary activities (if you must check your email, do it at a fixed time)
- Drink plenty of water
Again, no extremes, just simple, doable tasks over a long period of time.
Another option when doing a dopamine detox is by using supplements such as L-theanine or Rhodiola Rosea.
These supplements help increase serotonin and GABA levels, which can help reduce cravings for dopamine.
Related: Supplements to fight fatigue and stress
Summary
Dopamine detox is a great way to heal the damaged dopamine receptors and regain a healthy lifestyle. However, this gradual process is often mistaken for something completely different.
The answer; delay instant gratification.
Instead of expecting instant results and imposing strict, unsustainable discipline upon ourselves, we should be patient and start with easy tasks.