The Power of a Dopamine Detox

Trends in health and wellness come and go, but some are worth integrating into your routine. For me, a dopamine detox is one of those invaluable practices. As I write this, I'm in the midst of a regular detox and I am once again reminded as to just how powerful this tool truly is.

Why I Started My Dopamine Detox

In 2020, when the world shut down, I found myself in a unique position to face myself like never before. For as long as I could remember, I had been running from my problems, burying them beneath layers of distractions. But the 2.5 years leading up to that moment were particularly steeped in escapism. Binge eating, hours of scrolling through social media, endless YouTube rabbit holes, and consuming non-stop news cycles had had filled so much of my life.

But then the world came to a sudden halt. My adventures around the world stopped dead in its tracks. There was no work, nowhere to go, nothing to do. For the first time, I had no choice but to sit still and confront my demons.

Despite having dabbled in meditation and mindfulness practices, I was still deeply ungrounded. My bad habits had piled up, leaving me unable to appreciate the better things in life. I couldn’t spend more than two minutes with my daughter without getting distracted. I constantly misplaced things, forgot deadlines, and fumbled through life in a constant state of hurry—unknowingly rushing toward my next escape.

It was March 2020, at the start of the COVID shutdowns, when I sat in a rented Airbnb in a deserted Orlando. Something inside me snapped—or maybe it clicked. I decided, for the first time in my life, to truly face myself. The first step? A dopamine detox. I realized that all the noise had to stop if I wanted to truly listen, to truly feel, and to truly exist.

Understanding Dopamine

Dopamine is a chemical in the brain primarily responsible for motivation, mood regulation, and focus. From a primal perspective, it drives us toward food and sex for survival and species continuation. However, in our modern world, dopamine is frequently manipulated. Instant gratification activities—scrolling through endless social media content, overeating, and consuming pornography—can drastically affect our brains if left unchecked. The more dopamine hits we receive, the more we seek until we are left unable to enjoy life outside of pleasurable extremes.

A healthy mind, contrarily can appreiciate something as simple as a walk through nature, a glass of water, socializing, reading a book, and so on. The good news is, no matter how far gone you are, you CAN regain control over this and reset your mind. All it takes is a dopamine detox followed by careful maintenance. For most people, once you complete a detox it becomes quite easy to align yourself with better habits moving forward making maintenance both easy and natural to you.

My Dopamine Detox Routine

I embark on a 30-day dopamine detox annually as well as a weekly detox monthly, and anytime I truly feel that is necessary, I happily fall right back into it. Here’s what it involves:

• Strict Diet: No sugar, very limited carbs, and lots of healthy food.

• Intermittent Fasting: An optional but highly recommended addition.

• Avoiding Instant Gratification: No social media, porn, TV, or online entertainment.

It isn't easy, but the reward is regaining your reward system. Here’s how I approach it:

The Transformation

The first week is the hardest. But once you push through, the changes are remarkable:

• Heightened Appreciation: Water tastes sweeter, and deep breaths offer instant relief from stress.

• Mental Clarity: Your mind becomes at peace, allowing mindfulness and meditation to flow naturally.

• Enhanced Enjoyment of Nature and Food: Nature becomes your biggest reward, and every meal tastes extraordinary.

How to Do Your Own Dopamine Detox

Remember the acronym CASE: Commit, Accountability, Set up for Success, and Enjoy the Ride.

1. Commit: Set a start date. Don't delay it too far into the future.

2. Accountability: Inform a friend or family member who can check in with you. Journaling your journey is also greatly beneficial.

3. Set Up for Success: Ensure your fridge is stocked, your home is clean, and your mind is relaxed. Ease into the detox rather than going cold turkey.

4. Enjoy the Ride: Once past the initial tough phase, document the positive changes and enjoy the process.

Let me know how your detox journey goes through the contact tab on our website!

Good Luck!

Jason