WELLBEING

Could a dopamine detox make you happier?

24 May, 2023 . 0

Does your brain need a breather? A dopamine detox – a timeout from instant gratification – is said to boost mental clarity and productivity. But does it work?

In a world where we are constantly bombarded by an endless stream of stimuli, it can be easy to get hooked on the instant high of phone alerts, texts and notifications.

Advocates of dopamine detox – a wellness trend taking TikTok by storm – suggest it’s time to “unplug” and give our over-stimulated brains a break.

But can abstaining from dopamine-triggering activities such as social media, junk food, alcohol, sex and socialising reduce burnout and improve productivity and motivation?

Here’s what you need to know.

What is dopamine?

Dopamine is known as the “feel good” hormone because it is responsible for pleasure, satisfaction and motivation.

Because it also plays a role in memory, mood, sleep, learning, concentration and movement, having the right amount is important.

Too little is associated with mental health disorders such as depression and Parkinson’s disease, while too much can cause aggression and poor impulse control.

“Unfortunately, because it feels so good, we keep wanting to do the something, which is not always good for us in the long term, or not in alignment with how we want to live our life,” psychologist Dr Marny Lishman says.

“Excessive dopamine releases can lead to addictions, where the person automatically keeps doing the behaviour – despite the physical or psychological consequences.”

What is a dopamine detox?

During a dopamine detox, pleasure triggers are off-limits for a set time – anywhere from an hour to several days.

The idea is to reset the brain’s reward system, making it more responsive to everyday pleasures and reducing the temptation to engage in addictive behaviours.

Depending on your goals, you might choose to avoid social media or junk food for a day or abstain from all forms of technology for a longer period.

Does a dopamine detox actually work?

Australian Psychological Society president Dr Catriona Davis-McCabe warns dopamine detoxing is not a medically recognised treatment.

“We can’t detox or fast from dopamine; it is a naturally occurring chemical in our brains,” Dr Davis-McCabe says.

“However, taking some time away from unhelpful activities may provide some relief to people – even more so when replacing them with more helpful activities, that may support a person’s health and wellbeing.”

Dr Lishman agrees it’s a “fad name” for a practice that’s not really about fasting from dopamine at all.

“It’s really about conscious living – making sure you are consciously choosing behaviours and actions that are in alignment with how you want to live,” she says.

“It’s definitely not about giving up things that are pleasurable, it’s about being aware of our habits and making conscious choices.”

When to seek help

Dr Davis-McCabe says people who are struggling with compulsive or addictive behaviours should seek help from a psychologist.

“A psychologist is a trained professional who can talk to you about your concerns and develop evidence-based strategies to help you overcome them,” she says.

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Written by Dimity Barber.