The article, Dopamine Detoxes Don’t Work: Here’s What To Do Instead, seems to me to be another link in a chain of catchy but misleading titles on the subject of general impulse control. But after stripping away the noise, I think we can learn something from the article.
Oversimplification?
The premise of this article is that the concept of a “dopamine detox” is mostly a marketing myth. In other words, dopamine is not a toxin and we need it to live. Therefore, a dopamine detox is biologically impossible and undesirable. It seems to me that this position is, in itself, an oversimplification. I propose that it might be more useful to think of the concept of the dopamine detox the way we think of fasting. Nutritionists generally acknowledge that fasting for a few hours, a day, or even longer brings several health benefits. This proposal doesn’t imply that food is a toxin or unnecessary for life. It’s about managing eating impulses, nutrient intake and giving the digestive system a rest.
It’s February and some of us may have friends who are engaging in the annual ritual of Dry Feb. Maybe we’re participating in this ritual ourselves. Dry Feb is a 28-day challenge to go alcohol-free throughout February, aiming to improve physical and mental health. Some benefits are improved sleep, higher energy, and a more rested liver. But there’s also a strong psychological aspect. For example, willpower and impulse control are involved. Therefore, a successful Dry Feb challenge affirms that we are still in control of our drinking.
Taking a break in different areas of life can bring benefits.
A Repackaged Method
Although I disagree with the Cleveland article’s dismissal of the dopamine detox concept, it does make some good points. One of these is that the marketing-friendly terms, “dopamine detox” and “dopamine fast”, are really repackaged versions of an older protocol.
In 2019, a psychologist named Cameron Sepah coined the phrase “dopamine fasting” to describe something very old: behavioral change through mindfulness and discomfort tolerance known by the clinical name cognitive behavioral therapy (CBT). Sepah’s goal wasn’t to eliminate pleasure or hack brain chemistry as dopamine detox may imply. It was to reduce specific compulsive behaviors such as emotional eating, compulsive scrolling, or internet addiction. As per established CBT protocols, this could be achieved by learning to sit with uncomfortable emotions instead of anesthetizing them.
A Five-Step Approach
In the end, the Cleveland article reintroduces CBT as a user-friendly experiment instead of a purge. The experiment presents as a 5-step process.
Step 1: Pick the habit to change
Pick one behavior that’s pulling you off course instead of all pleasurable activities. Here’s a list of common culprits. Review the list below and it becomes apparent why a general avoidance of many habitual pleasures, aka, dopamine detox, might seem necessary. But practice restraint and pick only one for this experiment.
- Compulsive internet & smartphone use
- Pornography consumption
- Social media scrolling
- Alcohol overuse (especially habitual drinking)
- Chronic sleep deprivation
- Constant snacking (junk food, sugar, energy drinks)
- Procrastination via “productive avoidance”
- News and outrage consumption
- Late-night screen use
- Saying yes to everything (lack of boundaries)
Step 2: Pick the period of abstinence
Set a clear boundary. Full abstinence or a strict daily time window? One day experiment or one week, one month?
Step 3: Pick a replacement activity
I find this important. If we’re looking for real behavioral change, then we need to replace any habit we are trying to eliminate or reduce. Replace it with a healthier, calming alternative. This step may require some brainstorming. You can rebuild yourself in any form you want.
Step 4: Keep records
Observe your urges. Track when they arise. Notice what triggers them. These notes are what you’ll use to determine if the experiment was a success or maybe needs to be tweaked for the next round.
Step 5: Determine next steps
Then decide what to keep, modify, or escalate, possibly with professional help if addiction is involved. The results may surprise you. If so, take bold action on what you discover. If nothing much happens, then go back to step 1 and try again.
Conclusion
Ultimately, what this Cleveland article argues is that you don’t win by numbing yourself or by punishing yourself. You win by facing discomfort deliberately and making targeted, sustainable changes. At the same time, there can be value in more drastic one-off challenges like fasting for a day, Dry Feb, or dopamine fasts of different types. These more intense protocols may not be sustainable over long periods but a little shock to the system from time to time can be a beneficial tonic.
Want More?
I have published other posts that focus on alternatives to the classic dopamine detox. Here are two examples.
An Alternative to a Dopamine Detox?
What is a Dopamine Map?
- What is Power Posing?
- Are Dopamine Detoxes a Scam?
- Plan Your Day the Night Before
- First Thing in the Morning
- Selecting a Morning Routine
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* Header image: Philosopher in Meditation by Rembrandt
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