Unlock the secret to beating overstimulation with this simple dopamine detox

Let’s be honest, when we hear the word "detox," we immediately imagine a better, shinier version of ourselves on the other side of the process.

Whether it’s a juice cleanse or a tech detox, the promise is the same: you'll be healthier, happier, and more in control. But when it comes to the trendy dopamine detox, is it truly the life-changing reset people claim, or just another fleeting wellness buzzword?

This question lingered in my mind as I scrolled through countless TikToks and Instagram posts about dopamine detoxing. People were giving up their phones, music, and even socialising, all in pursuit of better productivity and presence.

Here’s what I uncovered and why this wellness trend is sparking so much curiosity right now.

What is a dopamine detox?

At its core, a dopamine detox is a period of avoiding activities or behaviours that overstimulate your brain’s reward system.

These are the things that give you short bursts of pleasure but may come at the cost of focus, mental clarity, or emotional well-being. Think excessive scrolling on Instagram, binge-watching Netflix, or even emotional eating.

The idea is to temporarily step away from these behaviours so you can reset and regain control.

The practice gained attention thanks to psychiatrist Cameron Sepah, PhD, who framed it as a type of cognitive behavioural therapy (CBT). He categorised addictive stimuli into six groups in a Mind Body Green podcast:

• Emotional eating.
• Internet or gaming.
• Gambling or shopping.
• Porn or masturbation.
• Thrill-seeking behaviours.
• Recreational drug use.

Now, let’s clear something up: despite the name, a dopamine detox doesn’t actually remove dopamine from your body.

Dopamine is a naturally occurring neurotransmitter that plays a key role in motivation, pleasure, and reward. It has been clarified that the term wasn't meant to be taken literally. Instead, the detox is about reducing overstimulation and helping you develop a healthier relationship with these behaviours.

Why are we so hooked on stimulation?

It’s no accident that we feel glued to our phones or crave that post-shopping dopamine(feel-good hormone) hit. Platforms like Instagram, TikTok, and online shopping apps are designed to keep us hooked.

These activities stimulate the brain’s reward pathways, releasing dopamine and making us feel good in the moment. But over time, this overstimulation can leave us feeling mentally drained, unfocused, and even addicted.

This type of overstimulation can make it nearly impossible to disengage. Social media apps, video games, and news platforms are specifically designed to keep us engaged as long as possible. The more we engage, the harder it becomes to pull away. It’s a vicious cycle.

Research highlights that dopamine detoxing can be helpful in reducing impulsive behaviours, improving focus, and enhancing overall well-being. It’s not just about cutting out your vices; it’s about creating space to reflect, reset and reconnect with yourself.

The benefits of a dopamine detox

If you’ve ever taken a break from social media or skipped your usual Netflix binge, you’ve probably noticed small, positive changes.

That’s because reducing overstimulation gives your brain a chance to reset. Experts emphasise that dopamine detoxing can lead to:

• Enhanced focus and attention.
• Increased creativity and productivity.
• Reduced mental overload.
• Better self-awareness and emotional regulation.

In more severe cases, like internet addiction, studies suggest that temporary detoxing can be part of a broader treatment plan. But let’s be clear: a dopamine detox isn’t a cure-all. For those grappling with substance addiction or deep-rooted mental health struggles, professional help is essential.

How to try a dopamine detox without going extreme

Here’s the good news: you don’t have to give up music, exercise, or socialising to try a dopamine detox. In fact, Sepah’s updated version, “Dopamine Fasting 2.0”, encourages a more realistic approach. It focuses on cutting back on unhelpful impulses rather than depriving yourself of all joy.

3 Simple steps to start:

1. Identify your triggers: What behaviours feel out of control? Is it endless scrolling on TikTok at night? Overeating when stressed? Start by pinpointing the habits that disrupt your focus, relationships, or productivity.

2. Set boundaries, not absolutes: You don’t need to quit cold turkey. For example, commit to a “tech-free” hour before bed or designate certain areas of your home as no-phone zones. The key is consistency, not perfection.

3. Replace overstimulation with mindful activities: Use the time you’d spend on overstimulating habits to try something new. Journal, meditate, cook a meal, or take a walk. These activities can still release dopamine, but in a healthier, more balanced way.

The dopamine detox isn’t a magic fix, but it’s a tool, a way to pause, reflect and reassess your habits.