What is a ‘dopamine detox’? And do I need one?

Advice about cutting down on dopamine is everywhere right now. From “dopamine fasting” to “anti-dopamine parenting” and even “raw-dogging” flights (going without any screens, books or music), TikTok influencers claim these practices have rewired their brains.

Modern life constantly bombards our brains with stimulation, through scrolling feeds, video games, email pings and sugary snacks. This keeps dopamine – the neurotransmitter linked to reward and motivation – in steady circulation.

Over time, this constant activation can leave us desensitised, chasing even more stimulation just to feel “normal”. Everyday life begins to seem bland by comparison.

So it’s no surprise people have tried to come up with ways to reset their dopamine and change their behaviour. But do these strategies actually work?

Can you actually detox from dopamine?

No, you can never actually “detox” from dopamine itself. A detox involves eliminating a chemical from your body. If you go through an alcohol detox, for example, you stop drinking and allow your body to rid itself of alcohol-related toxins.

In the context of dopamine, a detox is impossible. Dopamine is naturally occurring and plays a significant role in various aspects of human physiology. It’s involved in the pleasure and reward centre of the brain, as well as in motivation, movement, arousal and sleep.

If we were to completely detox from dopamine, we wouldn’t be able to function, let alone stay alive.

“Dopamine detoxes” have involved people intentionally avoiding behaviours or substances that trigger quick bursts of dopamine, such as gaming, social media, sugary foods or online shopping. These “pleasure detoxes” usually occur over a short, set period of time: around 24 hours.

A 24-hour dopamine detox might feel hard and like something significant is happening. People report uncomfortable urges, cravings and sometimes even feelings of fatigue, anxiety or irritability during the process. The discomfort can lead some to believe that they are successfully “resetting” their brains.

While a dopamine detox may feel intense, most people won’t experience any meaningful, lasting improvements by abstaining for a day or two. Dopamine regulation is a complex process influenced by many factors, and it doesn’t undergo a sudden reset in a short 24-hour period.

Research suggests that after the period of abstinence, old habits and urges often return, unless people actively build new routines and coping strategies that engage healthier reward pathways.

So what can you do instead?

If you want to change your relationship with dopamine-driven behaviours or substances, be prepared for this to take longer that 24 hours.

Substituting “fast dopamine” rewards with “slow dopamine” activities can gradually restore the brain’s sensitivity to pleasure and help life feel rich again.

This might involve returning to activities that naturally require more patience and effort, such as creative projects, exercising or learning something new.

But it can also include other pleasurable experiences, such as connecting with someone face-to-face, or listening to music you love.

These activities can activate dopamine pathways, as well as the release of other neurotransmitters, such as oxytocin and serotonin, which contribute to a positive mood.

The popularity of dopamine detoxes reflects a desire to feel better, regain motivation and reconnect with pleasures in a world overloaded by stimulation. But there’s no reset button for the brain’s dopamine system. Luckily, we can switch to longer-term rewards from movement, music, connection and stretching ourselves in other ways.