How One-Day Dopamine Detox Helped Me Rewire My Brain

The best way to gain clarity and a boost in focus and attention

Ah, the Internet. A compilation of information, ideas and innovative solutions to problems big and small. Its value is undeniable.

It is on the Internet that I came across a promising method to beat over-stimulation and eliminate spikes of excitement that do more harm than good: the so-called dopamine detox.

Its proponents claimed that full-day dopamine cleanse can transform one’s life and reset their focus and motivation. The practice seemed aligned with a Stoic-like approach to life, and since I sometimes identify as a short-term pleasure seeker (dare I say, an addict), I was sold to give it a go.

After going through my dopamine detox for about 24 hours, I can vouch for its effectiveness. And, because sharing is caring, I am here to share my experiences with you, and hopefully convince you to give it a try!

Let’s start with the basics.

What is dopamine, and why should we regulate it?

It’s easier to grasp what a dopamine detox is if we understand dopamine. According to Wikipedia, dopamine is:

… a hormone and a neurotransmitter that plays several important roles in the brain and body.[...] In the brain, dopamine functions as a neurotransmitter — a chemical released by neurons (nerve cells) to send signals to other nerve cells. The brain includes several distinct dopamine pathways, one of which plays a major role in the motivational component of reward-motivated behavior.

Picture dopamine as a chemical “messenger” that helps transmit messages between our nerve cells. Not only that, but it also enables us to feel pleasure and find interest in different things. It’s the substance at play when we are “hooked” on something. Without it, we would have no interest in sports, music, or knitting. We would also not be tormented by drug, alcohol or gambling addiction.

But why would you need to limit the amounts of dopamine in your system? I hear you ask. Dopamine seems like an essential component of what makes us want, and get pleasure out of things.

Dopamine is abundant in our brains. Because it is the chemical result of a reward system, any activity that is, by its nature, rewarding has the capacity to trigger the production of additional dopamine, forming a vicious cycle. Dopamine is produced, not only when we eat healthy meals and work out every day, but also when we binge-watch our favorite series, play a videogame with friends, or scroll through our social media news feed. All of these are, by default, systems based on rewards.

With the advent of technology, the Internet and social media, our dopamine levels are higher than ever before. Notification bling and bells, level-up screens and pop-ups all compete for our attention, which we then divide to get our hands on that tempting reward!

Dopamine cleanse can put that scattered chaos into order. The aim is to abstain from activities that are dopamine-inducing, thus interrupting the reward loop. Dopamine, then, stabilizes and we can reap the benefits from that restriction.

So, what did my dopamine fast look like?

To give you an idea of what a dopamine-free or“lite” day looks like, here’s a list of the activities I pursued, as well as the ones I avoided:

What I did

• House chores
• Went for a long bike ride
• Played my guitar
• Spent time contemplating about personal matters
• Had my morning coffee
• Started working on this story’s draft (shortly before the detox was over)
• Listened to music
• Sent a couple of text messages to family and friends

What I avoided

• Checking/scrolling through social media
• YouTube videos
• Videogames
• Sexual activities
• Chocolate and other dopamine-inducing substances (except for coffee)
• Browsing Amazon and other e-commerce websites
• Going online, in general

Disclaimer

Even though I restricted most of the activities that would otherwise give me a dopamine boost, I didn’t eliminate all of them. I listened to music (getting the goosebumps, even), which is a dopamine enhancer. Moreover, I had my regular coffee in the morning, which also triggers the same neurotransmitter. Lastly, I had my typical meals and was involved in other pleasant activities such as talking to people I appreciate and care about.

My point is: my detox was not a “hardcore” one, as dopamine was still lingering around. In any case, I stepped outside my comfort zone and had internet and social media-free day. All in all, this kind of dopamine fast was a refreshing and enlightening experience.

Here are the benefits I noticed during and after that detox.

Banishing notification addiction

There is an underlying pattern behind notifications. They are blinky, sparkly, loud and persistent. They are, by design, hard to miss or ignore (unless you deactivate them, which by itself is a wise move). Social media giants use notifications to keep us engaged, and big corporations deploy them to convince us to buy their products and services.

And it works wonders.

Notifications (especially those delivered through our mobile phones) have become part of our everyday lives. They offer a reward, by way of a discount, an opportunity for an interaction, or as validation proof. Our dopamine levels go through the roof every time we receive a pesky notification.

Congrats, you are officially a notification addict. That makes two of us.

Eliminating the use of social media (or better yet, the Internet) through a dopamine detox helped me battle notification addiction. After minimizing exposure to notifications, I noticed the urge to check my phone every 5 minutes subside. All I had to do was put my phone away, avoid opening 20 windows on my browser or shut down my internet router altogether.

Not only that, but I felt a sense of control over the distractions generated by those constant nudges. I was able to cast them aside, and render them useless while I was involved in other, meaningful activities. I then realized how harming they are, and I am more aware of their malignant nature ever since.

Straightforward, but revolutionary!

Putting the effort first, receiving the reward later

How do you feel whenever a new email comes your way? Do you get excited when the notification LED starts blinking? If so, you’re not alone. Mobile phones (and the underlying services accessed through them) are designed to offer instant gratification. Messages, likes and emails all trigger our reward system. Dopamine rushes in our brains, tingling our sensations.

However, what did you do to earn those rewards? Are they a result of your laborious actions and effort? Most of the time, they are not.

A proper, meaningful reward should follow the actions necessary to attain it, and not the other way around. It should be achieved by our positive actions that lead to the outcome that makes us feel accomplished and satisfied.

Constant dopamine supplies will only make us more attached to those outcomes and reduce the amount of actual effort put into working towards them. This is an obscure path to follow.

Going through a dopamine fast made me shift my focus on the effort, as opposed to the reward. Since I deprived myself of that instant fix, the only alternative was to concentrate on actions and behaviors that would get me the reward I sought, while putting in the effort to achieve it. Being in a state of starvation or neutrality forced me to do what it takes to achieve my goals. The story you’re currently reading is a prime example of that shift in focus!

Focusing on the things that help me grow

We all have our set of priorities and values. Things that we deem an integral part of ourselves, constants we cultivate and carry with us through life. You know, the things, big and small, that help us develop ourselves.

I will admit: I oftentimes lose track of them. I forget what the tools and conditions are that will help me get where I want to go in life. Distraction and chaos are rampant, and I find myself going down the rabbit hole of everyday life struggles.

That changed when I went through my dopamine detox. You see, where I would normally be swayed by distractions left and right, during that day I developed a sense of priority I hadn’t experienced in a long time.

Why?

Because my day was free of stress, distractions and aimless wandering. I had no access to the Internet and other short-term dopamine fixes. If I wanted to get my pleasure buds stimulated, I had to focus on the effort that would generate meaningful results. This, then, directed me to what I know is important to achieve my goals and aspirations, neglecting temporary gratification.

To quote Jordan Peterson:

“Pursue what is meaningful, not what is expedient.” Jordan Peterson, 12 Rules for Life

That dopamine detox helped me do just that. My vision was crystal clear, and my intent was in line with the end goal, not the short-lived highs. I was able to notice the immediate, tempting distractions but I chose to ignore them and focus on fruitful endeavors instead.

I truly gained zen-like focus and a sense of direction.

Achieving stoic stillness

Life gets too busy, too fast. Our family obligations, personal struggles and career aspirations demand continuous and focused attention. It is very easy for life to become hectic, and we end up running after it.

We are always on the move, and it all has to do with acquiring all the things (tangible and otherwise) that we strive to achieve. It’s a race full of dopamine surges, with fluctuations similar to an electrical current. A race to meet our own expectations and ambitions.

When I sat down, eliminating spikes of pleasure from my day, I felt extreme inner peace. I didn’t need the Internet to comfort me, entertain me and distract me. I was free from the data-harvesting social media that otherwise cry for my attention. I was content with the little things— like exploring a new area of the city with my bike — that I didn’t even feel the need to scroll, obsess and get sidetracked.

The dopamine detox was like a very long meditation session. During that period, I felt grateful for being able to breathe, and for being a conscious creature on this beautiful planet. I didn’t need much to survive and feel the bliss and joy of life.

I was free from external stimuli and content with who and where I was. Dopamine was not able to dictate my day.

In other words, if there’s a practice that has managed to put me in the shoes of a Stoic like Seneca or a Tibetan monk, it’s the dopamine cleanse I went through. That clarity and serenity were almost unreal!

Key Takeaways

The dopamine detox I experienced taught me how addicted I am to external forces and distractions. It showed me that I should not be afraid to better regulate my time and daily activities. It also helped me appreciate the little things in life, and obtain the clarity necessary to propel me forward in life.

Dopamine is no different than sugar. It’s good in small and controlled doses, but harmful in big concentrations. It must be treated like a substance that can be used, but also as one that is often abused if left unchecked.

If you are looking for true motivation, clarity and focus, then a dopamine detox might be the best thing you can try to turn your life around!

I hope this story motivates you to try a dopamine detox yourself! You may also find the below stories inspiring, interesting or thought-provoking: