I’m not a big fan of detoxes.
In my experience, the craving only grows stronger when you try to completely eliminate something from your life. But for the sake of this experiment, I decided to try a dopamine detox for a full day.
Dopamine is a neurotransmitter that regulates motivation, pleasure, and reward. It’s what makes you crave another scroll on social media, another Netflix episode, or another sugary snack. Every time you engage in these habits, your brain releases dopamine, reinforcing the behavior and making you want more.
But what happens when you strip away all the readily available dopamine sources?
Here’s what I discovered after 24 hours without instant gratification—and why you might want to try it, too.
What is a dopamine detox?
A dopamine detox is the intentional removal of high-stimulation activities for a set period—usually a day, a weekend, or longer. The idea is to lower your baseline for pleasure so that you can enjoy simple things again.
Some people misunderstand the concept, thinking it “resets” your dopamine levels, but that’s not exactly how it works. Dopamine doesn’t need a break—your brain is constantly producing it. However, what a detox does is reduce your dependence on constant stimulation.
In a world of social media, ultra-processed foods, and instant entertainment, our brains are wired to look for immediate rewards. A dopamine detox helps you break free from overstimulation and regain control over your focus and motivation.
My one-day dopamine detox experiment
I decided to cut out anything that provided instant gratification for a full 24 hours.
What I abstained from:
- Social media
- TV/Netflix
- News
- Music
- Food delivery
- Highly processed foods
- Social activities
- Sugar
Essentially, I eliminated anything that provided an easy dopamine hit.
What I could do instead:
- Workout
- Read
- Walk
- Eat simple homemade meals
- Work on my business tasks
- Meditate
- Journal
The experience: What happened during the 24 hours?
I woke up and instinctively reached for my phone—but caught myself. No Instagram, no emails, no notifications. Just silence.
I went for a workout. Without music. Just me and my thoughts. It felt strange at first, but after a while, I started paying more attention to my breathing and the rhythm of my movement.
Later, I read over 50 pages of a book—something I hadn’t done in one sitting in a long time.
I went for a long walk up the mountain without podcasts or distractions—just me, nature, and my thoughts.
I cooked simple, homemade meals—no food delivery, no processed junk.
And finally, I went to bed earlier than usual, without watching any TV or Netflix before that.
The two “forbidden” feelings that hit
The first few hours of the detox felt strange but manageable. No particular side effects. By the afternoon, though, I started to feel the weight of two emotions we go to great lengths to avoid:
1. Boredom
We’ve conditioned ourselves to see boredom as something to escape. When there’s a free moment, we reach for our phones. When we’re in line at a coffee shop, we scroll. When there’s silence, we fill it.
But we shouldn’t view boredom as an enemy. It’s actually where creativity starts. It’s the mental space where new ideas form, where thoughts have time to connect. The problem isn’t boredom itself—it’s our discomfort with it.
During my detox, I had nothing to “fill the gaps.” No social media, no music, no external distractions. At first, my brain searched for anything to latch onto. But after a while, I started noticing details I usually overlooked. The way the sunlight filtered through the window. The sounds of my own breathing. The way thoughts surfaced and drifted away.
Boredom isn’t something to run from. It’s a tool we’ve forgotten how to use.
2. Loneliness
The second feeling was equally hard to sit with. Without constant stimulation, I felt an odd sense of emptiness—like something was missing.
Loneliness isn’t just about physical isolation. You can feel it even when you’re surrounded by people. The real issue is that most of us don’t know how to be alone with ourselves. We drown out our own thoughts with notifications, endless scrolling, and background noise.
When you remove those buffers, you’re left with yourself. And that can be uncomfortable. But it’s also necessary.
Sitting with that discomfort can make you realize how much of your daily behavior is about avoiding yourself. Every mindless habit—checking your phone, snacking, scrolling—isn’t just about entertainment. It’s about distraction, too.
If you ever try this experiment, pay attention to what surfaces when everything else is stripped away.
Does a dopamine detox actually work?
The idea of “resetting” dopamine levels isn’t scientifically accurate—your brain doesn’t work that way. However, studies suggest that overconsumption of instant gratification (like social media, junk food, and gaming) can make everyday activities feel less rewarding.
By reducing exposure to high-dopamine activities, you increase sensitivity to simple pleasures—like reading, deep work, and real-life conversations.
So, while a dopamine detox won’t rewire your brain overnight, it does help you:
- Recognize bad habits that are controlling your time
- Enjoy simple activities again (without needing extreme stimulation)
- Feel more focused, productive, and in control of your attention
How to do a dopamine detox (step-by-step)
If you want to try it for yourself, here’s what to do:
Step 1: Identify your dopamine triggers
What are the high-stimulation activities you rely on daily? Some common ones are:
- Social media scrolling
- Video games
- Binge-watching TV
- Sugar and junk food
- Excessive internet browsing or porn
Step 2: Set your detox duration
A dopamine detox can be:
- A full day (recommended for beginners)
- A weekend (if you want a deeper reset)
- A week or more (for those seeking a lifestyle change)
Step 3: Replace high-dopamine activities with low-dopamine alternatives
Instead of social media, read a book.
Instead of gaming, go for a walk.
Instead of junk food, cook a simple meal.
Step 4: Reflect on the experience
After the detox, journal your experience:
- What was the most challenging part?
- Did you notice any cravings?
- What did you learn about yourself?
Long-term benefits of dopamine detox
A single dopamine detox won’t change your life. But if you make it a habit—whether it’s a full detox once a month or just cutting back on instant gratification daily—it can shift how you experience the world.
Here are some long-term benefits:
Sharper focus and attention
When you constantly consume high-stimulation content, your brain gets used to rapid dopamine spikes. That’s why deep work—reading, writing, or any task requiring concentration—feels harder. By reducing overstimulation, you train your brain to focus for longer periods without seeking distraction.
More motivation for meaningful work
Excess dopamine from things like social media and junk food gives you instant rewards without effort. This tricks your brain into feeling “accomplished” when you’ve actually done nothing. When you cut back, you start craving real rewards—like progress on a creative project, a great workout, or learning something new.
Increased enjoyment of simple things
Overstimulation dulls your ability to appreciate the little things. When you stop bombarding your brain with artificial dopamine spikes, you start finding joy in ordinary moments again—a good book, a deep conversation, a walk outside.
Less anxiety and mental overload
Constant stimulation keeps your nervous system in a state of high alert. Cutting back creates mental space. You feel calmer, more present, and less reactive to every little thing that demands your attention.
Common mistakes to avoid when you try a dopamine detox
Most people fail at dopamine detoxing because they approach it the wrong way. Here’s what to watch out for:
Expecting instant results
If you think one day without stimulation will completely rewire your brain, you’ll be disappointed. The real benefits come with consistency. It’s not about a one-time reset—it’s about slowly changing your relationship with high-dopamine activities.
Quitting everything at once
Some people go extreme and eliminate everything—no technology, no talking, no stimulation of any kind. That’s not necessary. The goal isn’t suffering; it’s awareness. Cutting back on high-dopamine activities is enough to see a difference.
Treating it like a productivity hack
Dopamine detoxing is about breaking free from mindless habits and becoming intentional about where you place your attention, not about forcing yourself to be hyper-productive. If you just replace social media with back-to-back work, you’re missing the point.
Going back to old habits immediately
If you finish a dopamine detox and immediately binge on social media, junk food, and Netflix, you’re undoing all the benefits. Use it as a moment of clarity to decide which habits you actually want to keep.
Conclusion: Is a dopamine detox worth it?
Did my dopamine detox change my life? No.
Did it make me more mindful of my habits? Definitely.
Would I do it again? Possibly.
If you feel like you’re running on autopilot, try it yourself.
It can show how much you rely on constant stimulation and how good it feels to slow down and enjoy the moment.
Remember that the key is not the detox itself but the awareness that you need to live more intentionally.
