Can You Really Dopamine Detox? Not Really, but It Still May Have Some Benefits

If you enjoy a habit but it’s also creating distress, you’re not alone. In fact, our bodies are wired to seek out things that feel good. But sometimes, you might want to cut back — especially if the behavior starts to feel disruptive or harmful in some way. 

That’s where the idea of the “dopamine detox” comes in. This popular term describes the idea of resetting the chemicals involved in pleasure — like dopamine — by taking a break (or detoxing) from anything that increases them. But does this actually work? And if it does, how do you do it? 

Let’s look at exactly what a dopamine detox means — and whether it’s even possible.

What is a dopamine detox?

A dopamine detox is the practice of removing activities and behaviors that give you instant gratification or overstimulation. Common examples include:

• Scrolling on social media

• Watching television

• Playing video games

• Watching pornography

• Shopping

• Drugs or alcohol use

• Eating certain foods

The idea is that when you take a break from things that stimulate the reward center in your brain, you can help your body restore and increase its natural dopamine response. People try dopamine detoxes to help with things like addictive behavior, impulse control, and overall stress and anxiety.

But the idea of a dopamine detox is controversial among experts. While some researchers have found potential benefits to the practice, many agree that it isn’t based on the actual science of dopamine. And that it can actually lead to harmful effects on your physical and mental health.

How do you perform a dopamine detox?

A dopamine detox isn’t endorsed by the medical community (more on that in the next section). This means there are no scientifically validated guidelines for how to perform one. Because of that, a dopamine detox may look different for each person, depending on their personal goals. 

The idea came to life in 2016 on Reddit, when one user asked others if they’d be interested in participating in a “40-day dopamine fast.” During that time, the person avoided: 

• Alcohol

• Nicotine

• Caffeine

• Processed sugar

• Television

• Porn

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They also scheduled times for shopping, using social media, and eating dinner. 

Dopamine detoxing gained renewed interest in 2019 when Cameron Sepah, a psychology professor, published a guide called “Dopamine Detox 2.0.” His goal was to help people disconnect from technology and find more meaning in routine moments — like taking a shower or doing nothing. 

Sepah suggests the following times to intentionally fast from a particular behavior or habit that you found addictive:

• 1 to 4 hours at the end of each day, while still meeting work and family needs

• 1 weekend day (Saturday or Sunday), preferably spent outside

• 1 weekend every 3 months, possibly taking a local getaway

• 1 week each year, like a vacation

The idea gained a lot of popularity and some people decided to take their detoxes to the extreme. They avoided any sort of potentially pleasurable activity, including talking to friends or even making eye contact with strangers. 

But before you cut out everything that brings you joy, let’s take a closer look at whether science actually supports dopamine detoxes in any form.

Does a dopamine detox really work?

The concept of a dopamine detox is flawed. It’s based on an oversimplified approach to dopamine regulation in your body. There’s a lack of evidence to suggest a dopamine detox changes dopamine levels or resets the dopamine response in your brain. 

But that doesn’t mean the practice has no value. To better explain the current understanding of a dopamine detox, let’s take it step by step.

What does dopamine do?

Dopamine is a natural chemical your body makes to send messages between nerves and cells. Many people think of it as the “feel-good” chemical that gets released in response to a reward. But in reality, dopamine has a much more nuanced and far-reaching role in your body. It helps regulate many different functions, including:

• Motivation

• Movement

• Memory

• Energy

There’s no evidence that a dopamine detox reduces dopamine levels in your body. And even if it did, you wouldn’t want that. Dopamine is important for many different body systems. Still, a dopamine detox may be a helpful first step for some people looking to change their habits. 

Potential benefits of a dopamine detox

A dopamine detox may be helpful if you’re struggling with impulsive behavior or activity. Reducing these behaviors can provide a number of benefits for your physical and mental health. 

The following are some examples of how a dopamine detox can be helpful:

• Increased ability to focus on tasks for longer periods of time

• Increased mindfulness

• More time for people and activities that bring a sense of joy and connection

• Decreased stress from overstimulation or social media

• Decreased financial stress from activities like shopping or substance use

• Improved diet or less emotional eating

• More exercise and movement

• Reduced substance use

But there are some important caveats. 

First, a dopamine detox isn’t a treatment for serious or deep-rooted physiologic dependences or addictions. These are complicated conditions that affect much more than dopamine responses in your body. A dopamine detox can’t rewire the processes in your body and brain that contribute to addiction. This requires longer-term professional care. 

Second, a dopamine detox can be potentially harmful if someone tries to remove all pleasurable experiences or stimulation from their day. Remember, your brain and body need dopamine to function well. It’s possible that extreme or prolonged dopamine detoxes can lead to things like:

• Hunger, malnutrition, or disordered thoughts about food

• Feelings of loneliness or isolation

• Low mood

• Low energy

If you want to try a dopamine detox, make sure you still allow room for pleasure and stimulation in your day.

How can you improve your dopamine levels?

You don’t need to follow the schedule of a dopamine detox to improve your dopamine levels. There are several ways to help your body regulate dopamine naturally.

Exercise

A review of six small studies found that physical activity improved levels of dopamine in the body. Most of the studies focused on cycling, but one found similar results after participants walked for 2.5 hours per week or doing strength training.

It’s important to remember that exercise looks different for everyone. You may enjoy:

• Taking brisk 30-minute walks

• Dancing in your living room

• Stretching your muscles in the morning

• Going for a leisurely bike ride 

Don’t be afraid to explore different ways of moving your body until you find one that feels right for you.

Diet

What you eat may also affect dopamine levels. Tyrosine is a natural compound found in certain foods that your body turns into dopamine. Eating a diet rich in tyrosine may help increase your dopamine levels. 

Foods that are rich in tyrosine include:

• Chicken, pork, beef, lamb, and fish

• Nuts, beans, and whole grains

• Eggs, cheese, and dairy

• Soybeans

One study found that adults who ate around 2.7 g of tyrosine a day had improved memory and cognition. But it’s difficult to know if that was only because of tyrosine or other dietary factors.

Another study showed that diets high in fat, specifically saturated fat, may actually decrease dopamine. So, avoiding foods high in saturated fat may also help.

Sleep

There’s some evidence that dopamine plays a role in sleep. For example, people with Parkinson’s disease produce less dopamine and often have disrupted patterns of sleep. One study found that people who didn’t get enough sleep produced lower levels of dopamine. 

Together, these findings suggest that getting a good night’s rest may help your body regulate dopamine levels. Try practicing good sleep hygiene by:

• Avoiding too much screen time

• Sticking with a regular sleep schedule

• Creating an environment that helps promote rest 

Music

Dopamine has also been found to play a role in people’s response to music. In fact, just knowing you’re about to hear music releases dopamine in your body. And when you hear parts of the music that you enjoy or that feel emotional, another surge of dopamine is released. 

So, the next time you need a boost, try:

• Sitting down with your favorite record

• Jamming out to the radio

• Putting on headphones and playing a song that you like

Meditation

Deep breathing and meditation may also give your dopamine levels a boost. One review paper found that transcendental meditation led to a dopamine release. This type of meditation involves repeating a mantra silently in your head. It also seemed to help enhance memory, while reducing anxiety and stress.

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in NYC. She's held local and national roles at the American Medical Women's Association, including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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