Supporters of “dopamine detox” argue that this method promises life-changing results, but many wonder if “dopamine detox” is truly effective.
Dopamine detox is currently one of the trending methods for “healing” mental health. However, this concept can easily be misunderstood if you haven’t done thorough research.
Proponents of dopamine detox—a type of “happiness hormone”—believe that this approach will yield results that can change lives. Yet, many question whether this method is genuinely effective and “worth trying.”
Here are experts’ insights on this trend:
What is Dopamine Detox?
Dopamine detox, or dopamine addiction recovery, involves abstaining from almost everything considered pleasurable, such as alcohol, sexual activities, or even social interactions.
Many wonder if “dopamine detox” is truly effective and “worth trying.” (Source: Health)
Supporters of dopamine detox claim that it can help cure many modern “ailments,” such as feelings of lack of motivation and diminished focus.
In life, many things bring you joy, but you often spend too much time on them, such as scrolling through social media, watching TV, shopping, or snacking excessively.
No matter how hard you try to change your habits, you often revert to old behaviors. You tell yourself that this time you’ll eat healthier, but the next thing you know, you’re munching on a cookie.
Theoretically, dopamine is a neurotransmitter that provides feelings of joy and comfort, meaning that your brain releases it when you do exciting things or are in a state of excitement.
Modern life has saturated the triggers that activate dopamine, meaning our brains are constantly “flooded” with dopamine and require even more to feel happy.
That’s why you can’t resist that cookie.
When you eliminate “stimulating” activities from your life, your brain can return to a balanced state with stable dopamine levels. If you achieve this state, you will be happier and may improve your focus and productivity.
The “Addiction Mechanism”
In reality, dopamine detox does not decrease the amount of dopamine in your brain. However, when you repeatedly engage in a behavior, that behavior gradually becomes “automated.”
For example, you pick up your smartphone, log into YouTube, and watch entertaining videos. Repeating this over time means that now, every time you look at your phone, your brain automatically “navigates” to YouTube, and you start watching videos unconsciously.
Set specific times to prevent yourself from engaging with stimulating triggers, thus avoiding unwanted habits. For instance, you can keep your phone out of sight and block social media apps that pose a “risk” of triggering stimuli.
With dopamine detox, allowing your brain to rest will help you increase your ability to consciously control your behaviors.
Note that in the process of “detoxing,” rather than avoiding all pleasurable experiences, you should only separate yourself from unwanted behaviors for a specific period. For example, turn off social media four hours before bedtime or refrain from using your phone on weekends.
Understanding Dopamine Detox
No Evidence That Dopamine Detox Reduces Dopamine Levels
The dopamine detox method suggests that you can improve your focus and boost motivation by “detoxing” your brain from dopamine overload. In reality, this is an “illusion.”
The American Association of Neurological Surgeons states: “You cannot truly make dopamine disappear in any way. If you do, you risk developing a condition similar to Parkinson’s disease.“
Many things bring you joy, but you often spend too much time on them. (Source: Game Quitters)
Dopamine is Complex
According to some studies on the brain’s response to drug use, dopamine appears to be linked to “addiction.” Researchers suggest that dopamine is a “pleasure chemical” in the brain that makes us feel good.
People also commonly think that dopamine is closely related to learning processes and drives motivation. However, dopamine also appears when we feel anxious and stressed. Therefore, the role of dopamine in the brain is quite complex.
Dopamine Detox May Help Treat Certain Behavioral Addictions
Some studies related to dopamine detox show promise in treating certain behavioral addictions, such as video game or gambling addiction.
While stopping gaming and watching TV for a period may help you control unwanted habits, there is still not enough evidence to confirm that “detoxing” directly improves overall mood or boosts motivation.
Peter Grinspoon, a medical instructor at Harvard University, argues that this is especially true for young people. Adolescents are still learning to manage emotions like loneliness, boredom, and anger; they tend to be more susceptible to “addiction.”
The reason is that they have easy access to “addictive substances” before figuring out how to cope with anxiety and stress healthily.
Expert Grinspoon does not endorse the use of the term “dopamine detox” as it leads to “harmful misunderstandings,” but he still supports reducing screen time and Internet use.
Who Should Try and Who Should Avoid Dopamine Detox?
Experts have monitored clinical trials involving six potentially “addictive” behaviors, including: emotional eating; internet use and gaming; gambling and shopping; watching pornography and masturbation; seeking thrills (excitement, suspense, novelty); and using drugs for recreation.
Expert Recommendations Following Trials:
Cameron Sepah – American Psychologist:
“Seeking thrills can include high-risk, even dangerous actions, such as speeding on highways or, more mildly, binge-watching shows.“
If an excessively stimulating behavior is affecting your life, that is a sign you should consider dopamine detox.
Using the Internet and gaming can be “addictive” behaviors. (Source: Time).
However, the aim behind dopamine detox is not to avoid all six behaviors at once but to stop the intentional actions causing problems. And of course, this method does not suggest avoiding all pleasures.
Additionally, you should avoid foods high in sugar, fat, and ultra-processed foods.
John Christy Johnson – Medical Student at the University of Alberta (Canada):
“To optimize the effectiveness of dopamine detox, you need to completely eliminate anything that might “trigger” unwanted behaviors during the detox process. For example, you should block internet access and stop keeping junk food at home.”
Salamone – Bachelor of Psychology in the U.S.:
“Simply avoiding behaviors and hoping your brain will find something else to do instead of gaming is not enough. You need to create healthy habits to replace the old ones.”
Peter Grinspoon – Medical Instructor at Harvard University:
“Those struggling with substance use should seek help from a healthcare professional.”
Conclusion
In modern life, individuals are constantly “attacked” by stimuli. Learning how to manage emotions and moderate consumption is a significant challenge.
“Dopamine detox” or “dopamine addiction recovery” can be an intriguing concept that piques your curiosity, but it is easily misunderstood, leading to extremism in practice. For instance, some individuals may attempt to isolate themselves from everything they believe is related to dopamine, including social interactions and contact with others.
Many of the factors that many are trying to achieve through dopamine detox are essential human needs. It’s best to understand how dopamine truly works before attempting this method.
