Dopamine Reset and Detox

A dopamine detox or reset involves abstaining from activities that provide easy access to dopamine in order to restore motivation and the ability to enjoy things. This includes substances, technology (video games, social media, content aggregation sites), pornography/masturbation, unhealthy food, shopping, gambling, and thrill-seeking behaviors.

Dopamine governs the relationship between behaviors, rewards, and reinforcement/learning in the mesolimbic circuit. It is also involved in motor movements (substantia nigra) and the GI tract. Constantly engaging in easy dopaminergic activities can lead to tolerance, reducing motivation and the ability to learn from mistakes.

• Boredom: The primary symptom of dopamine withdrawal is boredom, which can be intense and persistent.
• Negative Emotions: Addictive behaviors often numb emotional circuitry, so abstaining from them can lead to experiencing more negative emotions.

“I’ve had patients who have gone through opioid detox and dopamine detox and they actually say that dopamine detox is harder.”

To combat boredom and increase chances of success, it’s essential to structure your day with engaging activities:

1. Nature-oriented activities (hiking, fishing, etc.)
2. Learning new skills (cooking, reading books/audiobooks)
3. Structured social activities (escape rooms, board game nights)
4. Focusing on work or school

“If you don’t structure your day, boredom is going to take over and you’re going to crack because how long can you resist the boredom?”

Urge Surfing is a concept from addiction treatment that involves riding out the temporary urges to engage in addictive behaviors without giving in. The key is to remember that the urge will eventually pass on its own, and you don’t need to beat it, just avoid giving in.

• Turn off unnecessary notifications
• Keep your phone physically away from you
• Use apps that make your phone grayscale
• Remove problematic apps or log out of them
• Let people know you’re doing a detox to avoid triggering situations
  Structuring Your Day During a Dopamine Detox, What to Expect During a Dopamine Detox

Reflective Questions:

• What activities or behaviors do you engage in that might be providing easy access to dopamine?
• How can you incorporate more engaging, structured activities into your daily life to reduce reliance on dopaminergic behaviors?
• What strategies can you use to ride out urges and cravings when they arise during a dopamine detox?