Dopamine fasting has recently taken the internet by storm, but what exactly is it? Does this trend hold any weight scientifically? In this blog, we’ll dive into the latest fad and what scientists have to say about it.
What Is Dopamine Fasting and How Does It Work?
According to Harvard Health, dopamine fasting is the practice of abstaining from pleasurable activities for a set period of time to “reset” your dopamine receptors and regain control of your reward system. Proponents believe that excessive stimulation from technology, social media, and junk food constantly triggers dopamine release, making it harder to feel motivated and satisfied by everyday activities.
Medical News Today says dopamine fasting involves taking a break from these activities to allow your dopamine receptors to return to baseline levels, making you more sensitive to dopamine’s effects in the long run. This, in theory, is thought to lead to increased motivation, focus, and appreciation for simpler pleasures.
The Issues With Dopamine Fasting
Harvard Health argues that a true dopamine fast can’t happen. While you may be able to reduce your consumption of sugary treats or time spent scrolling on your phone, you can’t stop a naturally occurring brain chemical; “while dopamine does rise in response to rewards or pleasurable activities, it doesn’t actually decrease when you avoid overstimulating activities, so a ‘fast’ doesn’t actually lower dopamine levels.”
Potential Benefits
While research on the practice of dopamine fasting itself is scarce, the core idea of taking breaks from stimulating activities may be a new way to look at reducing stress and engaging in mindfulness. These dopamine fasting activities may help you:
- Improve Focus and Productivity: By taking a break from the things that so often distract us, you may find it easier to focus all of your attention on a project or your to-do list.
- Increase Mindfulness: Without access to your phone, you’ll likely be forced into mindfulness. Healthline defines mindfulness as “the practice of gently focusing your awareness on the present moment over and over again.” Mindfulness has been proven to reduce rumination and stress, as well as boost focus and working memory.
- Improve Sleep Hygiene: By avoiding screens in the evening, you may find yourself getting better sleep. The blue light on your phone may keep you awake longer, and it may be difficult to fall asleep if your mind and/or emotions are continuously engaged by your phone or tablet.
If you find yourself constantly seeking instant gratification through technology or unhealthy foods, and it’s negatively impacting your focus, productivity, or well-being, dopamine “fasting” might be worth exploring with caution.
Concerns and When to Consult a Doctor
Despite the potential benefits, there are some concerns surrounding dopamine fasting:
- Lack of Scientific Backing: There’s no scientific evidence to support the claim that completely avoiding pleasurable activities lowers dopamine levels.
- Unhealthy Practices: Some extreme versions of dopamine fasting involve complete social isolation and fasting from all food, which may negatively impact health.
- Counterproductive for Some: Abruptly stopping pleasurable activities can be counterproductive, especially if they serve as coping mechanisms for stress or anxiety.
While you may not need to consult a healthcare professional to avoid using your phone before bed, if you struggle with mental health or plan to alter your exercise habits or diet, consulting with your primary care physician is always recommended. A healthcare professional can help you determine is dopamine fasting is an appropriate approach for you and recommend alternative strategies to improve focus, motivation, and well-being.
