DOPAMINE DETOX: THE 30-DAY RESET YOU NEED FOR MORE FOCUS, CALM AND HAPPINESS
By Nicole Fuge
We live in a world that never switches off. Notifications ping, social feeds scroll endlessly, emails pile up… and somehow, we’re expected to keep up. It’s no wonder we often feel restless, distracted, or just plain exhausted.
Enter the dopamine detox. Despite the flashy name, it’s not about “cutting out” dopamine (that’s a chemical your brain literally needs to feel motivated, happy, and rewarded), instead, it’s a gentle way to give your mind a breather from overstimulation.
Think of it as a behavioural reset: slowing down, refocusing, and finding joy in the smaller, quieter moments of everyday life.
What is a dopamine detox?
A dopamine detox is about reducing exposure to high-stimulation activities that give instant gratification.
Things like social media, streaming, online shopping, and even frequent snacking. Over time, these small bursts of pleasure can make slower, more meaningful activities feel… quite boring.
why dopamine detoxES resonate RIGHT NOW
Intuitive coach Zoe Macfarlane, who has completed two dopamine detoxes, says more and more women are noticing their cravings (whether it be for a glass of wine, scrolling or emotional eating) and are unhappy with that sense of not being able to step away.
“We’re in a fast-paced world with limited time for pause,” she says.
“Whether it’s work expecting you to be online beyond office hours or small business owners with no downtime or off switch, we’re perpetually at the mercy of our devices pinging. The vibration of a text or the number of unread notifications is holding us in a dopamine-chasing cycle that’s a challenge to break.”
The benefits: clarity, focus, joy
The idea is straightforward, and the potential benefits are tangible:
Improved focus: Less distraction allows the brain to concentrate on tasks that truly matter.
Greater motivation: Without constant small rewards, longer-term goals feel more attainable.
Mindful presence: Slowing down creates space to notice your thoughts, feelings, and surroundings.
Rediscovered joy: Simple, everyday pleasures start to feel genuinely enjoyable again.
Even a few hours of stepping back can create noticeable shifts in attention and wellbeing.
“I used to be a big sugar addict, and although I had switched to low-sugar treats, I was still getting cravings. I loathed the pull that little voice had over me, encouraging me to go to the fridge or the shop to get my 'fix'. It owned me,” Zoe says.
“I had listened to Anna Lembke, author of the Dopamine Nation, on the Huberman Lab podcast, where she recommended a full 30-day dopamine detox to break the cycle. After listening to her audiobook, I felt intrigued enough to undertake my first dopamine detox, both as an experiment and to stop those cravings.
“For 30 days, I cut out all sweet treats and added no scrolling, no TV series, no games, no cheese, no non-essential shopping (so only groceries), and even sparkling water was out! As I love being a guinea pig and challenges, I was committed to the full 30 days as per Lembke's advice.”
Zoe expected sugar to be the hardest thing to let go of, but those cravings stopped pretty quickly. It was actually her addiction to games (namely Solitaire), that kept nagging.
“I felt my hand itching to pick up my phone and play,” she says.
“I missed op shopping and TikTok, too. The latter, I often used as an accompaniment to boring household tasks, like washing up and laundry.”
But her biggest challenge was during the first week… overcoming boredom.
“I was so bored, yet I felt zero motivation to do something about it. My mood was very low, too. Although it was uncomfortable, I found it fascinating to be in dopamine limbo,” she says.
“Once that period settled, I felt so creative. Before starting, I purchased art supplies as I’d always wanted to make big abstract art and try macraweave. I felt a great sense of accomplishment when I made a set of three pieces and hung them up. With my phone on Do Not Disturb, I had ample time to play around with creative pursuits I'd long been meaning to try.
“During the dopamine detox, my days felt significantly longer (scientists discovered dopamine time stamps your day, creating time fragmentation), and I gained more mental clarity as my dopamine recalibrated. My home was tidier, too.”
How to try it
Short detoxes: A few hours unplugged, no social media, emails, or streaming, focusing on reading, journalling, or mindful walking.
Partial detoxes: Limit certain high-stimulation activities rather than cutting everything out at once.
Longer detoxes: A weekend or more without screens or processed foods can create space for reflection and rest.
“A full 30-day dopamine detox is intimidating, it takes courage to stick to it, having accountability helps,” Zoe says.
“An easy start point is to restrict screen time, especially social media for the last 30 minutes before bed and upon rising. Putting your phone in another room can help, as can setting your phone to greyscale to limit the strategic use of colour by tech companies to hold attention.
“The 'hits’ we get at night can set us up to start the day in a deficit, and the same happens when the first thing we do is look at our phone or emails.”
If you are wanting to try a dopamine detox, it doesn’t need to be complicated. Think about replacing overstimulation with grounding practices; like meditation, journalling, or spending time in nature; which can help anchor the day and make the detox feel restorative rather than restrictive.
“Time in nature helps significantly, with barefoot beach walks being my go-to start to the day. Time in nature first thing helps you stay off your phone for longer, too,” Zoe says.
“I recommend nervous system regulation techniques like butterfly taps and self-soothing practices. Breathwork and EFT Tapping (Emotional Freedom Technique) are great when cravings feel strong. It's incredible to review after a 3-5 minute time out; often the urge passes.”
SupportING nervous system regulation
“A dopamine detox can support nervous system regulation by moving you from the ‘always-on’ mode and back to a calmer baseline. Constant micro-activations keep the brain stimulation, seeking its next hit; removing those creates space to notice feelings, emotions, overwhelm, releasing us from stress cycles,” Zoe says.
“When you remove high-stimulation defaults, the nervous system often has space to downshift, and you can finally hear what your body has been signalling; be it fatigue, overwhelm, the need for rest, or the need for connection.
“The early phase can feel edgy or flat, which is why I treat it as information, not failure. For burnout, I recommend a gentle version so the detox supports regulation rather than becoming another stressor. When you’re not chasing micro-rewards, there’s time for true recovery behaviours, like time in nature, nourishing food, early nights, and slower mornings.
“A dopamine detox is not about removing pleasure; it’s about creating enough quiet to recover and choose what truly nourishes.”
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