Try a Dopamine Detox
Give Your Brain, and Your Loved Ones, a Break
Have you ever met someone who intentionally privileges the presence of other people?People sit around tables in restaurants and other gathering places and stare at their phones while ignoring each other. I prefer not to engage with my phone when spending time with friends and family.
On the occasion that I do need my phone, I call it out and share what I am doing. I inform the person I’m ignoring that they will have my full attention momentarily because I find it inconsiderate to put the convenience of technology before human lives.
Call me old fashioned, but dopamine detoxing supports being present to your life and your health. Presence is one of the most powerful, underused tools we have. While turning off technology can be an important sacrifice, dopamine detox extends far beyond the ubiquitous glow of digital screens.
Do you feel constantly distracted, unable to focus, or stuck in a cycle of endless scrolling, binge-watching, or mindless snacking? If so, your brain might be overstimulated by the chemical du jour: dopamine—the neurotransmitter linked to pleasure and reward. A dopamine detox can help reset your brain, regain control over your habits, and restore your ability to enjoy life’s simple pleasures.
What Is a Dopamine Detox?
A dopamine detox is not about eliminating dopamine itself (which is essential for survival) rather it’s about reducing the overstimulation caused by instant gratification activities like social media, junk food, and video games. By taking a break from these, you allow your brain’s reward system to reset— making healthier, more fulfilling activities enjoyable again. We need all of the support we can get as we navigate these frustrating times. Resetting our brain’s reward system can help us find greater balance as demands on our energies shift and expand.
I heard about the dopamine detox on social media and tried it for myself.
The concept of the “dopamine detox” was coined in 2019 by UCSF Professor of Psychiatry Dr. Cameron Sepah as a way to deal with the overwhelming level of dopamine “hits” we are exposed to in the digital age. Dr. Sepah based his “dopamine fasts” on a behavioral therapy technique called stimulus control, which is often used to help patients with substance abuse disorders avoid a relapse.
-Elyza Halpern, 2024
I experimented with various mini versions over the years, but with all the negative energy currently swirling around, I thought it was time to level up my detox game. A few years ago I went into the woods for one week and ditched my phone. It was such a refreshing experience that I decided to repeat the exercise annually in some form or another. Whether it’s a a solo, group trip, or intimate rendevous—I ignore my phone, do not engage with screens, and eat nourishing food out in nature. I bring the food. I have not yet unlocked the forager achievement. Nonetheless, my somewhat extreme detoxes are only possible because of the much shorter ones I take regularly.
I am not suggesting anyone start with a week detox. I am demonstrating that it’s a worthwhile endeavor if you’ve never tried it and have any interest whatsoever. I suggest starting slow because withdrawal affects people in different ways. You set yourself up for success if you ease into it.
How to Do a (reasonable) Dopamine Detox
1. Identify Your Biggest Dopamine Triggers
Make a list of activities that provide instant gratification but drain your focus or energy. Common culprits include:
Social media scrolling
Video games or binge-watching TV
Junk food or sugary snacks
Excessive internet use
Constant phone notifications
Anything that drains your energy is fair game. Those quick, go-to foods or distractions that leave you feeling lazy, guilty, or lethargic are worth considering. Please know that this is not about shaming or guilting ourselves for needing a quite respite from the stress of our lives. We seek these dopamine hits with good reason. The numbing and distracting behavior does serve a purpose, but many of us over-rely on those quick fixes and often to our detriment. Moderation is key, and dopamine detoxes help us find that balance.
2. Choose Your Detox Method
There are different levels of a dopamine detox:
Full Detox (Hard Mode): Avoid all high-dopamine activities for a full day…or two. I like doing this for a 2-day weekend. If you can schedule a short camping trip or something where you change your environment substantially, particularly while being in nature—even better. This means no screens, no processed food, no music—just basic necessities like eating and sleeping. Bonus points for including meditation!
Camping or spending lots of time in nature doubles the efficacy of the experience. You will get the healing, grounding benefits of being near the earth and out in fresh air if you choose a natural environment. I also find that this also helps you explain to people why you won’t be available by phone. People understand an off-grid excursion…even if it’s just your backyard and a tent you borrowed from your buddy at work. It’s the intention that matters, not the location. If you can accomplish the same ends at home with your whole family running around, awesome! Go for it. I simply find that getting away from my own known distractions helps me tremendously.
Being in nature reminds me of laying in the grass as a child, staring up at the sky. Gazing at a single flower or a parade of clouds is so very peaceful.
When was the last time you counted the stars or listened closely to the sound of birds or chirping crickets with your full, rapt attention?
Near or far, I return from these detoxes feeling revitalized and sharp. That much (or that little) time away from the engrained dopamine doses makes me feel reinvigorated and ready to take on my goals with conviction and renewed motivation.
Moderate Detox: Remove only your biggest distractions (social media, junk food, etc.) for a weekend. I recommend doing this once a month. This method feels less cumbersome and is easier to manage if you have to stay local and be around other people. I do find that if you let the folks around you know what you are up to, they tend to get curious and sometimes, supportive.
It’s really great if you live with a roommate, partner, or teenager—to take this on together. In fact, most of these methods are more fun if you do them in community. The time you spend being present with others takes new shape when they aren’t obsessively staring at their phones or scarfing down bags of chips in front of you either.
Daily Mini-Detox: Set specific times to avoid dopamine-heavy activities, like a “no screens after 8 PM” rule. I also like to switch my phone screen to black and white mode from the accessibility settings. When all those candy colored apps and urgent red notifications lose their inviting pallet, they don’t scream to be interacted with anymore. It’s such a simple hack that makes a huge difference. This method broke my pattern of habitually picking up the phone for no apparent reason. When I looked at the screen and saw colorless icons, I remembered, “Oh yeah. I don’t need this thing to stimulate me. I control it. It does not get to control me.”
3. Replace Dopamine Drainers with Healthier Alternatives
Instead of filling the void with boredom, engage in activities that stimulate your brain in a balanced way, such as:
Meditation or deep breathing - Use guided free or upgradable meditation apps like Insight Timer, Presence from Deepak Chopra, or the Chani app (bonus astrology + meditations)
Reading a book (analog books if that is accessible for you) We must stop shaming people for using audiobooks. If you know people who suggest that listening to books is not reading, or somehow doesn’t count, please remind them that’s an ableist perspective. Audiobooks are an accessibility option for a number of disabilities including neurdivergences of many types. Audiobooks require extra discipline in this context unless you have access to a standalone digital reader like a Nook. Devices that store your books and perform other tasks can easily distract you from the detox goals.
Journaling or creative writing—Morning pages can help set the tone for your entire day. By stating what you intend to feel during the day, you give yourself a blueprint for success. You create a template born of intention for your best and highest outcome for the day. Writing at the end of your day provides an opportunity for you to give thanks for the day’s good fortune, and provides a venting outlet for any mishaps. Documenting the events of the day can also help reinforce memory for folks concerned with retention.
Going for a walk in nature—You are an electromagnetic being. Being in nature is the best way to plug yourself back in and charge your humanoid battery. The “Touch grass” guidance online is deep wisdom. Walk barefoot. Swim in a lake. Hug a tree. If you cannot connect with nature outside, grow houseplants, take a bath, and do what you can to stay connected to the elements.
Drawing, painting, playing an instrument, or other hobbies—Inviting a flow state connects you to the greater cosmos. Whatever universal oneness you identify with, the source energy that animates us wants to move through us. When we engage in activities that nurture flow states, all manner of possibilities open up for us energetically. The energy the supercharges our lives builds up during our relaxed and joyful flow states.
4. Reflect on the Changes
After your detox, take note of how you feel. Are you more focused? Less anxious? Do simple activities feel more enjoyable? Use this insight to create long-term habits that minimize digital distractions and increase real-world engagement.
The present moment contains so many gifts. We don’t need to squander them in exchange for a fleeting high. When we reign in the urge for instant gratification and choose healthy alternatives, it helps our nervous systems remain more regulated in the long run.
The Long-Term Benefits
A successful dopamine detox can lead to:
Increased focus and productivity
Improved mood and mental clarity
Greater appreciation for life’s simple pleasures
Reduced dependence on digital distractions
By resetting your brain’s reward system, you reclaim control over your attention and energy—allowing you to live with more presence, creativity, and fulfillment.
If all of the above feels too cumbersome and out of reach, just breathe. Stop for a few moments and breathing consciously, with your full awareness focused on the ebb and flow of the miraculous oxygenation apparatus that sustains our lives. Connect to the magic of this in-breath, and that out-breath. Even one minute of mindful breathing each day can calm your nervous system tremendously. Try it out, and be well!
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How perfect is your timing? I needed this, thanks Doc!