Dopamine Detox Part 1: Concept, Evidence, and Practice

Introduction

I am challenged with undiagnosed Adult ADHD that I have likely been fighting since I was a child.? I regularly find myself unfocused, unmotivated, lacking self-confidence, struggling with intimate relationships, angry, anxious, frustrated and with a regular fear of failure.? All of this holds back personal achievement, success, and feelings of significance.? It effected schooling, career as a police officer, and my current ability to thrive and live up to my capabilities.? Recent curiosity has inspired me to dig deep and start looking into positive interventions for short and long term amelioration of ADHD symptomology.

In an age of constant digital engagement and instant gratification (hedonia at the expense of eudaimonia), the idea of a?dopamine detox?has emerged as a popular (yet unstudied) strategy to recalibrate our brains and reset our relationship with rewards. Proponents of the dopamine detox claim by abstaining from certain pleasurable activities—especially those linked to digital consumption—we can restore focus, enhance motivation, and increase overall well-being. But what does this concept really mean, and how well is it supported by science?

Understanding Dopamine and Its Role

Dopamine is a neurotransmitter that plays a central role in the brain’s reward system. It is released when we experience something pleasurable or rewarding, such as eating a delicious meal, scrolling through social media, or achieving a goal (Schultz, 2015). This neurotransmitter motivates us to seek out behaviors that lead to these rewarding experiences.

Over time, however, repetitive behaviors that trigger dopamine release can lead to a kind of overstimulation. Constant dopamine hits from social media, video games, cable news, or junk food can make more effortful and meaningful activities like working out, education, career, and love feel less rewarding in comparison. This is where the concept of a dopamine detox comes in.

What Is a Dopamine Detox?

A dopamine detox involves deliberately abstaining from high-dopamine-releasing activities for a period of time to “reset” the brain’s reward system. It is often proposed as a way to break habits associated with short-term rewards, such as excessive screen time or junk food consumption. The detox might last for a few hours, a day, or even a weekend, during which individuals avoid these stimuli to regain appreciation for longer-term, meaningful rewards.

Academic Support and Empirical Evidence

While the term “dopamine detox” has gained popularity in self-help communities, it lacks direct academic support. The concept itself is not grounded in empirical neuroscience research. However, some aspects of the detox are indirectly supported by related fields such as habit formation, reward systems, and digital addiction research.

For instance, research shows that the brain’s reward pathways can become desensitized when overstimulated, leading to diminished enjoyment of ordinary activities (Wise, 2004). Studies on digital addiction, such as those by Twenge and Campbell (2018), also reveal that excessive screen time is linked to reduced attention span, increased stress, and lower overall well-being. Reducing engagement in such activities can, therefore, help restore balance, but this practice is more about behavior modification than resetting dopamine levels in the brain.

Additionally, the?self-determination theory?highlights the importance of intrinsic motivation—engaging in activities for their own sake rather than for external rewards (Deci & Ryan, 1985). A dopamine detox can help individuals refocus on tasks that align with their intrinsic motivations, fostering deeper engagement and satisfaction in activities like work, exercise, or creative hobbies.

How to Complete a Dopamine Detox (This is not a medical opinion)

To perform a dopamine detox, follow these steps:

1. Identify High-Dopamine Triggers:?List activities that provide quick dopamine boosts, such as social media use, video games, junk food, or binge-watching TV shows (ie: cable news, series TV, Family Guy).
2. Set a Duration:?Choose a time period for your detox. This could be as short as a few hours or as long as a weekend. Start with a timeframe that feels achievable, celebrate the win (not with one of your triggers), and set your next detox goal.
3. Replace Trigger Activity with Low-Dopamine Activities:?Instead of focusing on what you're abstaining from, plan enjoyable, low-dopamine activities. These could include reading, exercise, journaling, mindfulness/meditation or spending time with family and friends.
4. Reflect on the Experience:?After your detox, reflect on how the absence of high-dopamine activities affected your mood and focus. Identify flow states, productivity, and positive interactions with others. This awareness can help you manage your dopamine triggers more effectively in the future, and support habit change through positive reinforcement.

Dopamine Detox and Positive Psychology

From the perspective of?positive psychology, a dopamine detox can align well with principles that promote long-term well-being, such as mindfulness, gratitude, and personal growth (Seligman, 2011). The detox process encourages individuals to focus on what truly matters and reconnect with meaningful activities rather than fleeting pleasures.

By reducing dependence on high-dopamine activities, a person may also experience greater fulfillment from everyday tasks. This shift can enhance well-being by promoting?engagement?(a key component of Seligman’s PERMA model), helping individuals find flow in activities they previously found mundane. Moreover, the practice of self-control during a detox is linked to greater resilience and self-efficacy, both of which are foundational to positive psychology’s emphasis on cultivating strengths and well-being (Bandura, 1997).

I would also add that I personally embrace the “A” in PERMA, and reflect on my Accomplishments to inspire myself to achieve new things (Seligman, 2011).? I cultivate a pride in my accomplishments through an intervention called the Positive Portfolio (Pawelski, 2016).? This is the act of creating a collection of items (ie: photos, letters, music, or mementos) that evoke a specific positive emotion, such as pride, joy, and gratitude. This portfolio serves as a tangible reminder of experiences that foster those emotions, encouraging individuals to reflect on and savor positive experiences. Over time, engaging with this portfolio can help to shift one's focus away from negative emotions and enhance overall well-being through the consistent practice of positive reflection.

Conclusion

Although the term "dopamine detox" is not backed by direct empirical research, the underlying ideas—such as reducing overstimulation and re-engaging with meaningful activities—are grounded in well-established psychological principles. Reducing reliance on instant rewards can help individuals refocus their attention on more fulfilling, long-term goals, aligning with positive psychology’s emphasis on lasting well-being. While a dopamine detox may not “reset” the brain’s reward system, it can serve as a useful tool for breaking bad habits and fostering a healthier relationship with everyday rewards.

Note: Dopamine Detox Part 2 will focus on ADHD and police officers

David Berez is a retired Police Officer and Drug Recognition Expert, having served more than 20 years with the East Windsor Police Department and a total of 33 years in Emergency Services, including EMS and OEM. Following his retirement, Mr. Berez is now the President and Founder of Six4 Consultants, a Public Safety Consulting Firm. Mr. Berez is the author of A Resilient Life: A Cops Journey in Pursuit of Purpose, co-author of Wounds to Wisdom, featured columnist, guest speaker, and panelist on a variety of Public Safety discussions. In September of 2020, Mr. Berez was trained as a Resiliency Program Officer and Master Master Resiliency Trainer. He is a facilitator for Resilient Minds on the Front Lines, The Power of our Story, and is working to grow Resiliency for Law Enforcement Retirees in NJ with the State's Resilience Program. In 2022, Mr. Berez was named to the Law Enforcement Advisory Counsel for Citizens Behind the Badge. Mr. Berez is a Positive Psychology practitioner, having earned his Masters of Applied Positive Psychology (MAPP) from the University of Pennsylvania, and works with police officers to be the best version of themselves and increase their overall well-being.

References

Bandura, A. (1997).?Self-efficacy: The exercise of control.?W.H. Freeman.

Deci, E. L., & Ryan, R. M. (1985).?Intrinsic motivation and self-determination in human behavior.?Springer.

Pawelski, J. O. (2016). The benefits of a positive portfolio for cultivating well-being.?International Journal of Wellbeing, 6(2), 85-95.

Schultz, W. (2015). Neuronal reward and decision signals: From theories to data.?Physiological Reviews, 95(3), 853-951.

Seligman, M. E. P. (2011).?Flourish: A visionary new understanding of happiness and well-being.?Free Press.

Twenge, J. M., & Campbell, W. K. (2018). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study.?Preventive Medicine Reports, 12, 271-283.

Wise, R. A. (2004). Dopamine, learning, and motivation.?Nature Reviews Neuroscience, 5(6), 483-494.