Dopamine detox: Separating science from social media hype

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The concept of “dopamine detox” has exploded across social media platforms. Here’s the truth behind the trend.

Reset your brain

Influencers and wellness enthusiasts claim that temporarily avoiding pleasurable activities can reset your brain’s reward system and boost motivation. But the science behind dopamine detox is more complex than the simplified explanations flooding your feeds.

Understanding dopamine: Beyond the “pleasure chemical”

Dopamine is often mislabelled as the brain’s “pleasure chemical,” but this is an oversimplification. “Dopamine is a neurotransmitter that drives motivation, reward-seeking behaviour, and learning,” says Dr Gert Venter, a psychiatrist affiliated with Mediclinic Hermanus. “Rather than creating pleasure directly, dopamine is released in anticipation of rewards, creating the drive to pursue goals and activities that might be beneficial for survival or wellbeing.”

This neurochemical system evolved to motivate essential behaviours like finding food, seeking shelter, and forming social connections. In modern society, however, this same system responds to smartphones, social media, video games, junk food, and other readily available stimuli that can trigger dopamine release without any real effort. 

What dopamine detox claims to do

Those who support dopamine detox argue that constant exposure to high-stimulation activities, such as scrolling social media, binge-watching shows, playing video games, and eating fast food, creates a tolerance effect. They claim your brain becomes accustomed to these intense dopamine hits, making everyday activities feel boring or unrewarding by comparison. Avoiding these high-stimulation activities for a while will allow your dopamine receptors to “reset” and make normal activities feel more engaging again, they say.

The scientific reality

Dr Venter adds that while the basic premise contains some truth, the term “dopamine detox” is scientifically misleading. “You cannot actually detox from dopamine,” he says. “It’s an essential neurotransmitter that your brain produces naturally and needs for basic functioning. Dopamine is involved in movement, motivation, memory, and numerous other vital processes.”

However, research does support the idea that repeated exposure to highly rewarding stimuli can lead to tolerance and desensitisation. Studies on internet addiction, gaming disorder, and food addiction suggest that excessive engagement with high-reward activities can alter the brain’s reward pathways, making other activities feel less satisfying.

It’s more accurate to refer to taking a break from high-stimulation activities rather than detoxing from a chemical. “This break can potentially help break problematic habits and allow your brain’s reward system to recalibrate to more moderate levels of stimulation,” says Dr Venter.

Potential benefits of the practice

Despite the misleading terminology, many people report positive effects from dopamine detox periods. Taking breaks from high-stimulation activities can help develop better self-awareness about digital habits and the negative impact on sleep and daily life. It can create space for reflection, reduce anxiety associated with constant connectivity, and improve focus on present-moment activities. However, avoiding stimulating activities only for a short while won’t build the skills needed for long-term behaviour change.

A more balanced approach

“Rather than viewing dopamine as something to detox from, consider developing a healthier relationship with high-stimulation activities,” says Dr Venter. This might involve setting boundaries around screen time, practising mindful consumption of digital content, and intentionally engaging in activities such as reading, gardening, and hiking that offer more long-term satisfaction.

“The real value lies not in trying to eliminate dopamine but in creating balance between immediate and delayed gratification, between high and moderate stimulation activities, and between digital and offline experiences,” he says.