After three hours of wasting my time on social media, I decided to put it to an end. No more doom scrolling! I said to myself. 

I had been trying to finish a simple task for two days now. So, I started off by switching my mobile phone and then researched about some effective ways to cut off distractions. One concept that really caught my attention was “dopamine fasting.” 

This is how my next hour went: What is dopamine fasting? Oh wow, sounds like a cool concept. How does dopamine fasting help? Wait, what… Dopamine fasting doesn’t work! It is just another trend. What should I do instead? In the same sequence, let’s learn about dopamine fasting and why every trend is not worth following. 

What Is Dopamine Fasting?

In 2019, psychologist Cameron Sepah introduced the concept of ‘dopamine fasting‘ in a LinkedIn article. His goal was to curb problematic behaviors, that may include but are not limited to:

• emotional eating 
• excessive internet use
• gambling or gaming

which he believed provided quick dopamine hits. 

Sepah theorized that we can reduce our reliance on such stimuli for happiness by abstaining from these activities and other forms of instant gratification. He compared this practice to the popular trend of intermittent fasting in Silicon Valley, dubbing it ‘Dopamine Fasting 2.0’ as a response to our overstimulated era.

What’s the Deal?

So, here’s the thing: while “Dopamine Fasting 2.0” might sound like a groundbreaking new idea, it’s really just a fancy new name for an old psychological trick. What Sepah described as a “dopamine detox” or “dopamine fast” is actually a form of psychological conditioning that’s been around for ages with the label “Cognitive Behavioral Therapy.” It’s like calling a bike a “personal transportation device” – sure, it’s technically accurate, but it doesn’t really tell you anything new.

Cognitive Behavioral Therapy focuses on modifying behaviors and habits through mindfulness techniques. It involved learning to tolerate discomfort and avoid seeking pleasure as a distraction from negative emotions or thoughts. It is often done with the guidance of a therapist. 

However, the concept of a “dopamine detox” is fundamentally flawed. Dopamine is a neurotransmitter essential for various brain functions, and it’s not possible to completely eliminate its production. While the term may be catchy, it has led to misunderstandings and the promotion of harmful, unscientific wellness practices.

Followers of dopamine fasting often mistakenly believe they’re directly lowering dopamine levels in their bodies by assuming that excessive dopamine diminishes life’s enjoyment. They argue that by limiting pleasurable activities, they can reduce their “dopamine tolerance,” leading to increased satisfaction from life’s simple pleasures.

The Myth of Dopamine Detox

Dopamine detoxes aren’t a real thing. And that’s the bright side! Dopamine is an essential neurotransmitter and hormone that our brains produce naturally. It’s not a harmful substance that needs to be eliminated.

Dopamine plays an important role in various bodily functions, including movement, sleep, and experiencing pleasure. It’s a component that our bodies need to function properly.

Low dopamine levels can lead to a range of health issues, such as memory problems, Parkinson’s disease, depression, restless leg syndrome, and ADHD (Cleveland Clinic, 2024).

Pleasure Involves More Than Just Dopamine

Surprisingly enough, dopamine is not the only contributor to feelings of pleasure. Enforphns, serotonin, oxytocin, and norepinephrine are other “happy hormones” involved in pleasurable experiences. Even if a dopamine detox was possible, it would not achieve the desired outcome. 

Addictive and compulsive behaviors are complex and involve multiple factors, making it illogical to focus only on one neurotransmitter.

Why All-or-Nothing Approaches to Habit Change Fail?

So, we need to understand this: positive activities, such as eating, exercising, reproducing, and socializing, also release dopamine. Neurotransmitters are essential for survival, and dopamine provides the motivation to engage in these activities. While compulsive behaviors can also release dopamine and other pleasure hormones, this is what makes addiction so dangerous. The reward system that drives healthy behaviors is the same one that perpetuates harmful ones.

The idea of abstaining from all pleasurable activities is joyless and unsustainable. Such extreme self-denial can backfire, as it can make the desired behaviors even more tempting. 

Instead of drastic measures, focusing on and modifying one or two problematic behaviors at a time is a more effective approach to lasting change. This aligns with the original intent of dopamine fasting.

Do This Instead!

Now that you know that dopamine detoxes are not effective, you must know what to do instead. Opt for Cognitive Behavioral Therapy (CBT). It is a proven method for breaking bad habits and challenging problematic behaviors. Here’s a five-step approach to using CBT for behavior change:

Step 1: Identify the Target Behavior

Clearly define the specific activity or substance you want to change.

Step 2: Set a Time Frame

Determine a suitable duration for your abstinence period, whether it’s an hour, a week, or a month. Consider a gradual approach if complete abstinence seems overwhelming.

Step 3: Find a Replacement Activity 

Identify a pleasurable activity that can replace the target behavior. This new activity should be soothing and stimulating, helping to release positive hormones.

Step 4: Track Your Progress

Keep a journal to record your observations, triggers, and emotions. Pay attention to patterns and how your desires change over time.

Step 5: Evaluate and Adjust

After the experiment, assess your progress and decide on the next steps. If necessary, seek professional help from a therapist or addiction counselor. Remember, sustainable behavior change often requires patience and persistence.

Finally

Many of us can relate to the feeling of being overwhelmed by social media and our phones. This trend might encourage more people to seek professional help from therapists and empower them to make challenging changes.

As long as you don’t eliminate all pleasure from your life, experimenting with habit change can be worthwhile.