A Week of Dopamine Detox

A lot of times, the internet pushes a fad: a new routine, a new workout, and a new superfood that's supposed to reduce cancer by 34%. However, dopamine detox is something that interests me.

Dopamine is the chemical that releases happiness and pleasure-when we exercise, win a chess game, or just hang out with the boys. However, we're always experiencing a dopamine surplus with short-form content and social media.

Whenever we feel bored, TikTok. Whenever we feel bored, order something on DoorDash. Whenever we feel bored, we do something to numb ourselves. This is why people have started challenges or routines to increase their dopamine receptors, or let them get back to their natural levels.

A dopamine detox is a protocol where you cut everything that gives you a dopamine hit. It's not supposed to be forever-you don't have to be a monk. But here's how I did this protocol.

Dopamine Detox Protocol

Purpose

What will happen if I don't do this: I will stay stuck. I will watch everyone around me do better while I'm bed-rotting. I will not achieve my fullest potential and will never achieve my dream physique.

Cutting

How Long

At least 7 days.

Execution

I'm going to feel uncomfortable emotions-anxiety, the urge to grab my phone. Solution: tolerate it, do other things, read, write, learn.

Must-do practices every single day:

Restoration

After reaching dopamine homeostasis, ask yourself: some scrolling can actually be helpful. Put intentional thought into each reintroduction.

The Struggles

It's harder than it seems. Here's what I struggled with, and what I imagine other people would also struggle with during a dopamine detox.

No eating while watching anything: This seems easy-just eat food and then move on with your day. However, it became a habit for me to watch some sports highlights, YouTube, or just scroll on my phone while eating. It became very hard to stop. I felt weird because I had no stimulation-I had to be present. It is harder than it seems, just eating in silence. Sometimes it was so hard that I listened to music or lightly did some networking on LinkedIn.

Rewarding after hard work: When you finish tasks and want to relax, it becomes hard when you can't reward yourself-whether that's a sweet treat, a night out with friends, or playing video games. Again, you have to be present. Sometimes you have to do other things like reading, playing chess on Duolingo, or working on your personal brand like me (books, podcasts, blogs, LinkedIn posts).

Was It Worth It?

However, it was worth it-at least for me. I learned that I don't need dopamine-numbing stimulus all the time. I also felt this wave of clarity, able to think clearly. I wasn't as anxious and gained small doses of confidence. With recent studies suggesting there's always a baseline dopamine level and you'll just go back to that level after the detox, it might mean dopamine won't increase-however, you will feel like a different person.