On dopamine detoxing
Psychology university student Ruby Prior explains why we should reduce our stimuli
After realising I'd been falling into some bad habits – doom-scrolling, binge-watching, and ordering Deliveroo too much – I felt burnt out and overstimulated. So, I decided to try a dopamine detox.
In a world filled with constant digital stimulation and distractions, the concept of 'dopamine detoxing' has gained traction as a wellness strategy to restore mental clarity and enhance overall wellbeing. I was keen to know more.
Dopamine is a neurotransmitter that plays a crucial role in our reward circuitry, triggering that notable 'rush' to reinforce pleasurable behaviours. It is also essential for learning, motivation, sleep, mood and attention.
As Dr Anna Lembke, an addiction psychiatrist at Stanford University and author of Dopamine Nation: Finding Balance in the Age of Indulgence, says, dopamine was 'fundamental to survival' thousands of years ago.
But as our society has developed, technology and modern conveniences have enabled us to hack into our motivational reward systems, making dopamine instantly accessible.
I could relate when Dr Lembke argued we have become addicted to these all-too-easy dopamine rushes. Although I try to abstain from excessive screen time, balancing my day with reading, meditation and yoga, I still feel overstimulated and unmotivated a lot of the time.
As a self-proclaimed introvert, I thought I was good at being alone, but am I spending quality time alone if there’s constantly a song, a podcast or a YouTube video playing in the background? Dr Lembke mentions these digital platforms give us a simulated form of social contact without serving an authentic, meaningful conversation.
Accordingly, I went all in for the detox.
As it turns out, a ‘detox’ from dopamine is impossible because our brain constantly releases it. However, overstimulation may lead to desensitisation and the need for stronger stimuli to evoke the same level of pleasure.
The more we have, the more we want, and the constant influx of notifications, social media updates and online entertainment leads to continuous partial attention, ultimately contributing to reduced focus and increased stress.
During my seven-day detox period, I deleted all social media and unnecessary apps from my phone, didn’t drink alcohol and abstained from ultra-processed and pre-prepared meals.
The first day was strange. It felt eerily silent - I was truly alone with my thoughts. I felt I had so much more free time despite completing normal tasks. I felt bored - but not in the usual overstimulated, gone-through-the-whole-of-YouTube way. I felt my mind begin to clear and open up. I replaced obsessive scrolling with morning walks (without a podcast!), read captivating novels and rediscovered my passion for drawing.
My boredom eventually gave way to a newfound focus by day four, allowing me to engage more meaningfully in social connections. I was more present during the conversation. I discovered a renewed appreciation for life's simple pleasures with a heightened clarity obscured for far too long by overstimulating distractions.
By the end of the week, I was ready to return to ‘normal’ modern life - checking on my friends when we were apart and finding joy in a good TV show. But the detox has inspired me to take each step of life at a slower pace – as our biology intends.