You’ve likely seen the term “dopamine detox” floating around the internet. Dopamine is an important chemical found in the brain that helps us feel good. So why would we try to stay away from it?
It’s not about the dopamine itself, but how we get it. Cherrie Chung from Insight Counselling is a Hong Kong psychotherapist with 15 years of experience. She said dopamine can come from “healthy” and “cheap” sources.
For healthy dopamine sources, “you have to work for it,” she said.
“Going to a workout, finding it really tough, and then feeling good afterwards is a more effortful kind of dopamine,” she explained. Getting a good night’s sleep and spending time outdoors are also healthy ways to get dopamine.
“Cheap” dopamine comes from quick and easy sources like social media. It offers instant gratification, but often leaves a person wanting more.
Chung said the urge for more cheap dopamine is leading to shorter attention spans.
“If we don’t practise and use our muscle of attention ... it really does atrophy,” she said.
When people talk about a dopamine detox, they usually mean avoiding cheap dopamine sources. This could involve spending time away from social media, TV shows, gaming or even coffee.
Interested in a dopamine detox? Check out these tips from Chung.
Choose what to detox from
If you’re used to drinking sugary beverages while playing video games and watching YouTube videos, don’t try to quit everything all at once. “Detox from one thing at a time,” Chung said. Changing one or two habits is much easier than going all in and is more likely to lead to lasting change.
Decide on a time frame
How long must a detox last to be effective? Research has found that a month would be ideal. However, Chung said this might not be realistic for everyone.
“If you can’t do a month, then detoxing for two weeks is better than not doing it at all,” she said.
Observe your behaviour
Chung recommended monitoring your behaviour for a few days before beginning your detox. Write down your patterns and triggers, rather than jumping into it cold turkey. For example, do you find yourself scrolling social media as a way to avoid your homework? Or do you stay up late watching your favourite show because of stress?
Make a plan
Create a schedule that replaces the “cheap” dopamine activities with healthier ones, such as sketching, reading novels or playing an instrument.
Chung suggested planning what “a typical day might look like without the activity or behaviour you’re trying to detox from.”
You can write down some replacement activities in a planner or follow a to-do list to focus on other tasks.
“Plan for triggers that might make you more likely to fall back into the old patterns,” she said.
Benefits of a ‘cheap’ dopamine detox
Chung said that a cheap dopamine detox could result in a better attention span, more patience and a higher tolerance for discomfort. It could also lower the bar for experiencing joy, meaning you could get more pleasure out of everyday things.
“We [could] have more appreciation for the little things,” Chung said. “So having a conversation with a person is really lovely, or even just taking a walk can be really pleasurable.”
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