Why Dopamine Fasting Might Be the Reset You Need

I’ve been noticing something lately. Every time my phone buzzes, chimes, or lights up, it’s like a magnet pulling me in. Even if I don’t pick it up, my mind drifts, wondering what that alert was about. It’s become almost automatic—this cycle of distraction that feels less like a choice and more like a reflex. And I’m realizing just how much it’s chipping away at my focus, my conversations, and, honestly, my peace of mind.

This all came to a head after I listened to an episode of Cal Newport’s podcast, Deep Questions. He introduced the concept of dopamine fasting—a term that, up until that moment, was completely new to me. The idea is simple: take a deliberate break from the easy dopamine hits in your life, the ones that come from quick-fix habits like checking your phone, scrolling social media, or chasing notifications. It sounded straightforward enough, but the more I thought about it, the more I realized just how deep my own “dopamine dependence” ran.

I wouldn’t call myself a novice at reducing distractions—over time, I’ve made small adjustments here and there. I’ve muted certain notifications, set limits on apps, and even created “phone-free zones” in my life. But I’ve never approached it intentionally, with a mindset of truly fasting from the dopamine flood that modern life serves up on a silver platter. And let me tell you, the more I think about it, the more I realize how overdue this is.

You see, it’s not just about my phone or even my productivity. It’s about how these distractions steal the moments that matter most. I saw it firsthand during a recent family gathering. I was sitting across from someone I really wanted to connect with, but every time their phone lit up, the conversation stopped. They weren’t being rude; they were just reacting to the same pull I feel every day. And that’s the part that stings—it wasn’t just a conversation we lost in that moment; it was the chance to be truly present with one another.

I can’t help but wonder how much we’re all losing to these tiny interruptions. How many ideas are left unfinished? How many moments slip by unnoticed? How much of our potential are we sacrificing for a hit of dopamine that, let’s be honest, doesn’t even feel that good?

And that’s why I’m diving into this idea of a dopamine fast—not just as an experiment, but as a challenge to myself. What could my days look like if I reclaimed my focus? How much more could I accomplish if I broke free from the constant tug of alerts and notifications? Most importantly, how much more deeply could I connect with the people who matter most?

I’m not claiming to have it all figured out—far from it. This is new territory for me, and I’m still wrapping my head around what it will actually look like. But here’s what I do know: our focus is one of the most valuable assets we have. It’s what helps us build businesses, strengthen relationships, and create a life that feels meaningful. But it’s also fragile, and if we don’t protect it, we risk losing it to the endless stream of distractions that modern life throws our way.

This isn’t just about dopamine fasting—it’s about taking back what’s ours. And if you’re anything like me, it’s time.