5 reasons why you need a Dopamine Detox

On the social media platform TikTok, the hashtag #dopaminedetox has gained over 20 million views and it is speaking to those who live for the dopamine rush of scrolling social media or the internet.

On the contrary, it is not against things that make you feel good, rather it helps you break dependency on stimulation.

“If you find yourself constantly reaching for your phone, or if you always have to have podcasts and TV on in the background, it might be time to try a dopamine detox,” Stephanie Gardner-Wright, psychologist told Bustle.

A dopamine detox has no effect on the hormone level in your brain.

What does a dopamine detox look like?

According to Gardner, it is like beating an addiction. So it is hard in the beginning to not do the things your brain loves. You might have a tough time not checking your phone, shopping, eating without your phone, among others.

The detox might feel strange, boring and emotionally painful. This is perfectly fine, so do not tell yourself that it is a punishment. It is a break, a mindfulness project to reconnect with yourself.

“The energy behind the detox should be one of healing and self-growth,” Gardner says.

Getting started

Due to overstimulation, activities that require slower and quieter moments become boring. If you used to breeze through reading books, enjoy cooking, these activities become a drag because the dopamine rush from checking your phone is constantly more appealing.

Constant intake of stimuli from compulsive activities creates stress in the body. It creates a condition called overstimulation in which the senses are overwhelmed and the body nerves are sensitive.

Picking out habits

To start your dopamine detox, take note of the things that give you the most dopamine hit. You can find these things by looking at the areas in your life that leave you feeling exhausted and those that give you a thrill.

For example: getting into online arguments, having various movies, songs or podcasts playing, video games, online shopping, among others.

Take them apart one by one and choose the ones you are going to abstain from for a period of time. Divert this time to checking in with yourself and why you seek the dopamine hits from these activities, according to Jaime Mahler, mental health therapists.

1.Boost creativity and productivity

A bit of boredom and silence can reconnect you will mental and emotional energy reserves to boost your ideas, thoughts and sensations. Without constant distractions and mental static, you are able to refocus and find more rewarding things to focus your energy on.

2.Self care

Dopamine detox is a self care regiment. Instead of distracting yourself from your problems and issues through overstimulation, during this time you are able to allow yourself to find solutions.

Through writing, grounding exercises, reconnecting with a friend, you can confront the difficult stuff that the dopamine rush gives you relief from.

3.Reduces fatigue

The mind and body connection is fried by overstimulation, according to Gardner-Wright. When your mind is always racing after more, your body is also sent into overdrive. The nervous system is easily haggard by this lifestyle.

4.Balance

Remember, the goal of the detox is not to give up the things you love. It is simply a time to analyse how your compulsive habits affect you. In this 'pause' you are able to evaluate what balance looks like for yourself.

5.Autonomy

Not only do you feel in control of your time, you also gain control of your dopamine cravings. Instead of feeling compelled to check your favourite reality TV show, you will have a choice.

References:

Firth, J. 2019. The "online brain": how the Internet may be changing our cognition.

Hartston, H. 2012. The case for compulsive shopping as an addiction. J Psychoactive D.

Westbrook, A. 2021. Striatal dopamine synthesis capacity reflects smartphone social activity.