Spend enough time in the wellness sphere, and you’re sure to come across someone raving about the life-changing benefits of a “dopamine fast” or “dopamine detox.” The basic premise is that you cut out some or all quick hits of stimulation and pleasure—Instagram, junk food, YouTube, online shopping, phone games, Netflix—for a set period of time (a day, a week, a month) in order to “reset” your dopamine levels, cure your tech addiction, and enjoy the little things in life again.
It’s an appealing idea that makes some intuitive sense. After all, we know how crappy we feel after spending six hours on TikTok. And if you’ve ever taken an extended break from social media or your phone, for example, you’ve probably noticed that it feels pretty good.
But what does the science say? Can you actually detox from dopamine? Or is this just another biohacking trend that sounds cool—but makes scientists roll their eyes?
“I think it became really popular because it’s such a sexy term. But it’s really nonsense,” Stephanie Borgland, PhD, a professor and research chair in the psychology and the physiology and pharmacology departments at the University of Calgary, who studies the neurobiology of addiction, tells SELF. The problem? “Dopamine is a neurotransmitter in your brain, not a toxin,” Dr. Borgland explains. “So you can’t detox from it.”
That said, there is definitely something to cutting down on screen time. “Taking a break from social media or other highly stimulating activities can absolutely be beneficial,” Talia Lerner, PhD, an associate professor in the neuroscience and the psychiatry and behavioral sciences departments at Northwestern University, tells SELF. “But that is not a detox.” Here’s what this trend gets wrong—and right.
How dopamine works
First, a quick refresher on what dopamine does. While the neurotransmitter has a reputation for causing pleasure, “that’s actually a myth,” Dr. Borgland says. Dopamine plays a key role in things like learning, focus, mood, and—most crucially here—habits and motivation.
“Dopamine is really critical in making habits,” Dr. Borgland says. When a substance or behavior triggers the release of dopamine, that tells your brain, Hey, this is rewarding. Pay attention. It’s what teaches your brain to connect certain cues (like seeing a notification pop up or feeling bored) to getting what you want (a new Instagram like or relief from boredom), Dr. Borgland explains. “Then it helps you engage in motivated behavior to get those things that you desire.” (Like grabbing your phone.)
