What is a Dopamine Detox? (& 5 Signs You Need One)
You wake up to the annoying sound of your phone’s alarm and groggily reach over to shut it off.
With your phone already in hand, you decide to open TikTok or Instagram and scroll through your perfectly curated feed.
Before you know it, half an hour has gone and you’re starting your morning routine way later than you wanted to.
Here at KMA Therapy, we know how easy it can be to get sucked into mornings like this – and how hard it can be to break out of habits you want to change.
For over 14 years, we’ve helped our clients break old patterns and live the kind of lives they’ve always wanted.
After reading this article, you’ll know what a dopamine detox is, five signs you need a dopamine detox, and three simple steps to get started.
What is a Dopamine Detox?
A dopamine detox involves identifying behaviours you use to entertain yourself – like scrolling through social media or playing a fun video game – and figuring out ways to cut back.
The main purpose of a dopamine detox is to help your brain lessen its addiction to unhealthy, compulsive behaviours.
A dopamine detox may help you manage:
- Emotional eating
- Excessive online shopping
- Compulsive social media use
How Does a Dopamine Detox Work?
A dopamine detox has less to do with your dopamine levels and more to do with changing unhelpful behaviours in order to have better control of your life.
The dopamine detox was created by a psychiatrist, Dr. Cameron Sepah, and has its roots in cognitive behavioural therapy.
It doesn’t actually involve actively changing your dopamine levels – “detoxing” from your favourite activities won’t lower your dopamine levels.
But finding ways to phase out those behaviours that you don’t think about (like grabbing a snack just because you’re bored or scrolling through TikTok because you’re bored in the bathroom) can help you feel more grounded in your life.
Do You Need a Dopamine Detox?
Even if you won’t actually be lowering your dopamine levels, a dopamine detox can be a great way to take inventory of your life and be more intentional with how you spend your time.
Signs you need a dopamine detox include:
- You hate being alone with your thoughts
- You feel bad about how much time you waste
- You run out of time to do the things you want or need to do
- You’re uncomfortable at the thought of feeling bored or lonely
- You need multiple things to hold your attention (like scrolling TikTok and watching TV at the same time)
How to Do a Dopamine Detox in 3 Steps
If it sounds like a dopamine detox is exactly what you need, here are three steps to help you get started:
1. Take an Inventory of What Needs to Change
The first step to a dopamine detox is recognizing what you want to change – and nailing down why you want to detox in the first place.
Take note of:
- When you find yourself reaching for your phone
- What activities you tend to do without thinking
- How you feel after these activities
For example, you might realize that you reach for your phone whenever you get a stressful email from work, scroll through TikTok for half an hour, and feel even more overwhelmed after you’re done.
2. Create a Plan to Change
How can you change these behaviours?
It might involve setting screen-time limits for certain apps or scheduling hour-long blocks at the end of the day where you don’t watch tv.
This is also a great time to figure out what you’d rather do instead – you might swap out your nightly social media scroll for an hour of reading, or do a morning meditation instead of putting on a podcast as soon as you wake up.
3. Evaluate What Works (and What Doesn’t)
After trying out these new routines for a week or a few weeks, go back to step one and think about what’s working versus what isn’t.
You might love some of the new things you’ve discovered – or you might really miss some of your old habits.
Ultimately, it’s up to you to choose what works best, and there’s no right or wrong answer.
The main goal is to be intentional about how you’re spending your time, while making sure you still have enough hours in the day to do what you want and need to do.
Next Steps for Forming Healthy Habits
After reading this article, you know what a dopamine detox is and three steps to take for your own dopamine cleanse.
Here at KMA Therapy, we know you want to find ways to not only survive, but thrive.
Our dedicated therapists are passionate about helping you take inventory of your life, set meaningful goals, and experience the life you want to live.
If you’re interested in speaking to a therapist, fill out our registration form – a member of our team will get back to you with a personalized message and answers to your questions within 24 hours.
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