Digital Detox: Dopamine fasting: How to change your life sustainably

Dopamine is a messenger substance that transmits information in the brain. It is given out as a reward and makes you feel good. Dopamine plays an important role in various areas of your daily life, such as sleep, motivation, mood, learning and attention.

A study in the Journal of Addiction Medicine found that digital withdrawal can improve mental well-being and health by reducing stress, anxiety, and depression (Burke et al., 2010). Another study in the “Journal of Cyberpsychology, Behavior, and Social Networking” confirmed that digital withdrawal can improve sleep quality and reduce symptoms of sleep disorders (Király et al., 2017).

Why digital content can be addictive

Although your brain is constantly producing dopamine, the release increases with intense stimuli such as digital content, your favorite music, fast food, and social interactions. Some experts believe that because these intense stimuli are omnipresent, one can become addicted or desensitized to the effects of dopamine.

What is dopamine fasting?

The concept of dopamine fasting was developed by Californian psychiatrist Dr. Cameron Sepah developed. The aim is to break the addiction to unhealthy behaviors such as smartphone addiction, online gambling or excessive social media consumption.

Six behaviors in focus

Dopamine fasting is all about distancing yourself from six behaviors:

• Thrill and novelty seeking
• Recreational drugs
• Pornography and masturbation
• Gambling and shopping
• Emotional eating
• Excessive internet usage and gaming

Digital detox as a solution

Although there is no clear scientific evidence on the effects of dopamine fasting, digital detox can be a solution for you. In particular, cutting back on social media, junk TV, and other sources of instant gratification can help you refocus on what matters most. Because reducing digital consumption is the simplest form of dopamine fasting.

Do you need a digital detox?

There are some signs that a digital detox might be helpful for you:

• You constantly check your phone for notifications
• You feel anxious or stressed when your phone is out of reach
• You’re afraid of missing something if you’re not online
• You feel like you don’t have time, but you’re often online for fun
• You habitually shop or gamble online
• You spend a lot of time watching online porn
• You feel guilty about the time you spend online
• You check your phone when you wake up or at night
• You spend time online when you should be sleeping
• You watch TV or online videos without really caring what’s on there
• You deal with likes, comments and shares on social media
• You use your digital device while eating, watching TV, or doing other unrelated tasks

How to do a dopamine fast

The goal is to reduce the stimuli that trigger a digital dopamine rush. Here are some strategies to break your digital addiction:

1. Mute notifications

Notifications feed your dopamine addiction. Remove this stimulus by turning off notifications or putting your phone on silent.

2. Remove social media apps

Having social media installed on all your devices makes it easier for you to have constant access. Delete the apps or only use social media on one device to consciously limit access.

3. Don’t check your phone right away in the morning

Checking your phone as soon as you wake up gives you a bad start to the day. Wait at least an hour before using your phone.

4. Find other entertainment options

Instead of browsing social media, when you have a few minutes to spare, find other activities. Read a book, solve a puzzle, talk to your partner, or call a friend.

5. Read a real book

Many people primarily read online, but a physical book can be much more relaxing and reduces digital stimuli.

6. Spend time without your phone

You don’t have to give up your phone completely, but consciously spending time without it can help you reduce your dependence. Leave it in another room when you eat, watch TV, or go to bed.

7. Spend time in nature

Nature is the ultimate digital detox. It offers much more beautiful impressions than anything you can find online. Avoid taking photos with your cell phone or posting on social media.

8. Be more attentive

If you use your phone during other activities like eating or having a conversation, you’re diluting the moment. Try to avoid multitasking and focus on one thing.

9. Take digital breaks

Sometimes only radical withdrawal helps. Turn off your devices for a certain amount of time and be present in the “real” world. Start with two hours and slowly build up to a full weekend.

10. Use a dumbphone

Dumbphones are simple cell phones without internet or apps. This means you can be reached, but without the constant distraction of digital content.

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