Is It Time For A Dopamine Detox?

I’ve been feeling unmotivated lately, and I strongly suspect that it has something to do with spending too much time monitoring what’s going on in the United States and its impact on people here and around the world. Truly horrible things have happened and are happening. 

On one hand, I don’t think I should look away, as that implies a certain amount of privilege. But on the other hand, I’ve felt myself having to force myself to do the things that I usually do to feel good and that I usually enjoy. It’s become too much, so I’ve decided to limit my time online, especially on social media. Some people might call it a “dopamine detox.”

What is Dopamine? 

Dopamine is a hormone and neurotransmitter that’s one of your brain’s “feel-good” chemicals. It helps regulate motivation, focus, and reward. When you eat, exercise, check your phone, or finish a task, you get a little dopamine boost. Playing online games, watching silly videos on your phone, or even engaging in a habit (like checking the news) gives you dopamine. 

It’s not bad - you actually need dopamine to function. But when your brain is constantly looking for input or stimulation (like from notifications, podcasts, caffeine, snacks, or internet memes), it can keep your “fight of flight” hormones running high. You might feel amped up, restless, and it can be a struggle to slow down or sleep well.

Taking a break from all that input will help you feel rebalanced, which is exactly what I need right now. By resetting your brain’s reward system, you can feel more focused and present again. This can make a big difference for your hormones and your energy.

A Simple Dopamine Detox

Give yourself a break, and try these easy ways to slow down the chase for more dopamine: 

• Phone-free mornings. Wait at least 30 minutes after you wake up to check messages or social media.
• Single-task instead of multi-task. Focus on one thing at a time.
• Schedule real breaks. Go for a walk, breathe, or step outside without your phone.
• Fuel your brain. Eat balanced meals with protein and healthy fats. Dopamine relies on amino acids and steady blood sugar.

Remember: sometimes the most important “input” you need is from your own inner voice. And if it’s constantly being drowned out by overstimulation, you might just miss an important message!