#51 Dopamine Detox

I recently ruminated over a difficult decision and yearned for some ‘mental quiet’ to gain clarity. In my quest for a solution, I recalled the concept of a "dopamine detox," which has gained traction in self-improvement circles via social media.

The dopamine detox involves intentionally avoiding or limiting activities thought to overstimulate the brain's reward system. The aim is to ‘reset’ or rebalance dopamine levels, purportedly leading to improved focus, motivation, and overall well-being.

At the outset, I want to be clear that this idea lacks a solid scientific foundation and oversimplifies dopamine's role in the brain.

The ‘science’

Here's the concept and its relationship to the science of dopamine:

• Dopamine and Reward System: Dopamine is a neurotransmitter tied to pleasure and reinforcement in the brain's reward system.

• Overstimulation and Desensitisation: Overexposure to highly rewarding stimuli, like social media, video games, and junk food, can lead to desensitisation of the brain's reward system, potentially reducing motivation and focus.

• Detox Strategies: A dopamine detox typically involves abstaining from or significantly reducing highly rewarding activities like social media, junk food and alcohol; music; and limiting screen time whilst engaging more in activities such as reading, exercise, or meditation.

Although the benefits are typically around increased focus, higher productivity, and higher overall feelings of wellness, the concept of a dopamine detox is not a well-established or recognised scientific term or procedure due to the complexity of dopamine regulation, lack of standardised guidelines, and individual variability.

However, it's important to note that many principles associated with a dopamine detox, such as reducing overconsumption of certain rewarding stimuli like excessive screen time, junk food, or social media, can be aligned with general principles of healthy living and well-being. For instance, limiting screen time or practising mindfulness can positively affect mental health, focus, and overall life satisfaction. These practices are supported by research in psychology and neuroscience, but they are not explicitly tied to the idea of detoxing dopamine.

My experiment

So, I conducted an informal, highly unscientific experiment for 72 hours, coinciding with three consecutive days of remote work and a planned gym rest week. I implemented the following rules:

• No social media

• No music or TV

• Restricted outbound messages to family and close friends

• Minimal use of technology with flight mode during working hours

• Daily phone-free walks

• Strict adherence to a healthy diet

• 3,2,1 rule of stopping food consumption 3 hours before sleep, water 2 hours before, and screens 1 hour prior

• Whilst working, reduced email checking and silenced notification sounds

I observed several benefits:

• Increased creativity

• Enhanced focus

• Longer and deeper sleep (backed up by data from my WHOOP)

• Greater self-awareness, being more present in the moment

The experience led to lasting changes:

• More intentional actions, including reduced phone usage and screen time

• A focus on more meaningful interactions and relationships

These benefits may not be directly linked to the "dopamine detox”; nonetheless, this experience was beneficial and brought about lasting, albeit small, positive changes. I think the benefits can be attributed to less checking of my phone, reducing the cognitive cost of task switching, and healthier habits such as journaling more instead of watching TV. The lack of screen time meant I spent more time in front of a pen and paper, which for me always leads to more creativity.

A more profound lesson emerged for me too: scientific validation isn't the sole criterion for deriving benefits. We should not dismiss practices merely because they lack scientific rigour or are trendy on social media; real benefits can still be derived.

Implementation idea

Consider how you can implement healthier habits this week for both body and mind.

I’d love to hear about any experiments you run; hit reply and let me know how you get on.

Best, Alex Joshi.

On my bedside table:

• Non-fiction: Thinking, Fast and Slow by Daniel Kahneman (link) - The ‘bible’ of behavioural science. I read this upon release in 2012 as a university student with ambitions of forging a career in behavioural finance; the reading experience is very different as a practitioner.

• Fiction: Harry Potter y la orden del fénix (link) - I guess I’ve read the collection ~15 times, but reading it in Spanish for the first time has changed the experience, and it’s like reading it with new eyes. A future post on this is pending.

Comments, questions, disagreements? Hit reply to reach out to me directly.

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