How Dopamine Detoxing Is Misunderstood
You’ve probably been there — it’s late, you’re lying in bed, falling into a loop of thousands of short videos, and you just can’t stop scrolling. Then, suddenly, one motivating video that says: “You have to detox from cheap dopamine,” finds you. You start thinking: “It makes sense — maybe I should try it.” But is it worth it, as they all say? It can be, but definitely not in the way we’re all used to know.
So, what is behind the “dopamine detoxing” trend? The idea is pretty simple: if you cut yourself off from stimulations like junk food, social media, and a lot of other things that give your body the “cheap” dopamine, your mental health will get better, you’ll become more focused, and your motivation will go up. Even your brain will work better.
But when we look a little deeper, dopamine detoxing starts to look quite different from that perspective. Let’s try to understand the neuroscience behind it all and see whether the science truly supports what social media is selling.
What Is Dopamine
At first place, to talk about fasting from dopamine we should learn what dopamine really is. There is a huge problem here as “dopamine” has become a very popular buzzword. People use this term without really understanding the science behind it. It gets mixed up with other chemicals like serotonin and endorphins, so-called pleasure and satisfaction hormones, that make us feel good in moment.
Dopamine is different. Dopamine is a major neurotransmitter — a chemical messenger in the brain — that plays an essential role in brain functions like learning, motivation, focus, and motor control. It pushes us to seek things out — not just enjoy them. “Dopamine is about wanting, not about having,” says Dr. Anna Lembke, professor of psychiatry and behavioral sciences and chief of the Addiction Medicine Dual Diagnosis Clinic at Stanford, on the Huberman Podcast.
It turns out dopamine is more about anticipation and chase. It motivates us to learn, grow, and focus. So why does everyone paint it as the villain and the thing behind addictions and bad habits?
We all have certain things that make us feel good. We get them and we are happy and satisfied. This “feel-good” state boost dopamine levels in the brain. It forms long-term memories linking places, people, or actions to rewards or punishments. Meanwhile, steady dopamine activity shapes our overall drive — it’s what keeps us motivated to chase after the things we want.
Dopamine Detoxing
As it has been already said, dopamine detoxing considers cutting cheap dopamine to get more motivated and focused. This is very different from reality. Cheap dopamine isn’t what drives our overall state of motivation, and there’s no such thing as having “too much” dopamine in the human body. In fact, scrolling through social media doesn’t flood us with huge amounts of dopamine, it is more like a habit.
Though, dopamine detoxing has no reasons, reducing screen time and avoiding bad habits are very great for both mental and physical health. Stepping away from constant distractions can help you feel more focused, more present, and more productive — not because you’re “resetting” your dopamine, but because you’re giving your brain the space to breathe, think, and act intentionally.
Natural Ways to Increase Dopamine
Lack of dopamine makes us feel unmotivated and unconcentrated. That’s why it’s important to support healthy dopamine activity. Here are a few simple, science-backed habits that can help boost dopamine naturally:
Cold Shower
Taking a cold shower can naturally raise dopamine levels, sometimes by as much as 250%. This increase can stimulate long-lasting acts of dopamine thus lead to long-lasting motivational states.
High Quality Sleep
Poor sleep can significantly lower dopamine making it harder to concentrate and stay motivated throughout the day. Prioritizing good sleep hygiene like having a regular bedtime, limiting blue light exposure at night, and creating a calming evening routine — can help support steady dopamine function.
Foods High In Tyrosine
Tyrosine is an amino acid that acts as a building block for dopamine. Including tyrosine-rich foods like almonds, bananas, eggs, fish, and chicken in your diet can naturally support dopamine production, leading to better mood and sharper focus.
Meditation
There is also evidence that the brain releases more dopamine during meditation. The shift in consciousness that happens while meditating help trigger dopamine release, supporting a sense of calm focus and long-term motivation. Practicing regularly can also help regulate the brain’s reward system, making it easier to stay balanced and less drawn to quick, low-value rewards.