Dopamine detox - what is it? And why is it necessary? A quick glance at your cell phone, a quick snack in between, another episode of your favorite series - welcome to the world of permanent dopamine! In our everyday lives, we are constantly on the lookout for the next little kick and the feeling of happiness. But despite frequent, brief moments of happiness, the feeling of real satisfaction falls by the wayside. The reason for this is that dopamine levels are too high - and the solution: dopamine detox.
Most people will have heard the term before, but what exactly does it mean? And how does it all work? We explain all this to you here, so that soon nothing will stand in the way of your journey to true happiness and deepest contentment!
Content
1. dopamine - what is it anyway?
2. causes of dopamine excess & dopamine dependence
3. too much dopamine? Symptoms you should look out for
Dopamine - what is it anyway?
Before we look at what dopamine detox means and how it works, we must first ask ourselves the fundamental question: What is dopamine actually? And what does dopamine do in the body?
The short answer: dopamine is a happiness hormone. The slightly longer answer: It is a neurotransmitter (a messenger substance in the brain) that plays a central role when it comes to motivation, reward and learning. It makes us feel good, but is only released in certain situations. So the next important question is...
When is dopamine released?
The happiness hormone is released in our body when we achieve something that our brain classifies as worthwhile - such as breaking your record in sport or successfully passing a test that has been keeping you awake for days. But smaller things can also release dopamine, such as a delicious meal or a new follower on social media.
The problem is that the more often we experience such stimuli, the more our brain gets used to them - and the more it needs to feel an effect. The result? We keep clicking, snacking and scrolling.
The effect of dopamine on the psyche
Dopamine has a strong influence on our psyche - it is the conductor of our inner mood, so to speak. It motivates us to pursue goals, arouses curiosity and creates anticipation. When dopamine levels are in balance, we feel energized, focused and emotionally stable. However, if the system is out of sync - for example due to constant overstimulation - this can lead to restlessness, listlessness or even depressive moods. Our reward system is overtaxed, genuine joy flattens out and we lose our sense of deeper satisfaction.
This is precisely why the topic of dopamine detox is becoming increasingly important and present. Dopamine fasting offers us the opportunity to bring our system back into balance so that the feeling of genuine joy can increase again.
Causes of dopamine excess & dopamine dependence
Dopamine is not a bad thing in itself. On the contrary: natural dopamine is vital. In healthy doses, it ensures that we get out of bed in the morning, learn new things, master challenges and enjoy small successes. So when should you consider a dopamine detox?
A genuine excess of dopamine in the medical sense is rare - but what causes us problems in everyday life is an overstimulated reward system. The brain is flooded with stimuli that release happiness hormones quickly and intensively. Whether through cell phone notifications, fast food or constant distraction - our inner reward carousel is spinning faster and faster - and this is exactly where a dopamine detox comes in.
Dopamine & social media: a toxic duo
Social media is like an all-you-can-eat buffet for our dopamine system. Every like, every message, every new video activates our reward center - briefly, quickly and effectively. And this is no coincidence - the platforms are designed to do just that: They deliver unpredictable, quick stimuli that reward the brain again and again - much like gambling machines.
Over time, the brain learns to enjoy "slower" things. Reading, concentrated work or simply doing nothing becomes exhausting. Instead, you reflexively reach for your cell phone to get the next mini-kick - and a dopamine reset or detox can help with precisely this problem.
Interaction of dopamine & nutrition
Our diet also has a significant influence on our dopamine levels. Sugar, fat and highly processed foods in particular ensure a rapid release of dopamine. This explains why we often reach for precisely these foods when we are stressed, bored or emotionally empty. They offer short-term relief - not a long-term solution. However, a balanced diet can help to balance the dopamine balance - without a sugar shock - and is therefore a key component of a successful dopamine detox.
Too much dopamine? Symptoms you should look out for
A permanently overstimulated dopamine system is not always immediately noticeable - but it leaves its mark on everyday life. If you often feel empty, restless or unmotivated even though you are constantly "busy", it is worth taking a closer look at the following symptoms:
- Inner restlessness and irritability
- Concentration problems or constant digression
- Quick boredom with simple tasks
- Little motivation for long-term goals
- Compulsive reaching for the cell phone or constant need for distraction
- Feeling of emotional emptiness despite many activities
These symptoms do not necessarily mean that a drastic dopamine withdrawal is necessary - but they are often a sign that your reward system simply needs a little break. And this is exactly where a dopamine detox can help.
Your dopamine detox plan
Now that we have looked at the most common causes of excess dopamine and the symptoms that can result, we come to the most important question: How does a dopamine detox work? What should you avoid? And what measures can be used to combat the "addiction" to dopamine?
There are no set rules for dopamine fasting that you can simply follow, as each person's daily routine is different. So there is no step-by-step guide to dopamine fasting, but there is a list of possible measures that can have a positive effect on your dopamine levels and therefore your well-being:
1. less screen, more awareness
The smartphone is probably the biggest dopamine trigger of our time. One of the most important parts of a dopamine detox is therefore reducing your screen time. You don't have to banish your phone to flight mode straight away - but small changes can make a big difference. Possible measures include deactivating push notifications or introducing fixed "offline times" or social media-free days. Some apps also offer the option to set a daily usage time and notify you when you have reached your limit.
2. quality instead of quantity in media consumption
During your dopamine detox, pay attention not only to how much time you spend in front of the screen, but also to what media you consume. Short videos on social media platforms in particular are designed to achieve the highest possible dopamine release in the shortest possible time. Series and films, on the other hand, often require a certain amount of concentration and the amount of dopamine released is significantly lower. Of course, you shouldn't spend all day in front of the TV, but watching a movie in the evening (without scrolling!) is definitely a better choice than scrolling through reels for two hours.
3. pay attention to your diet
It's no news that our diet has a major influence on our well-being - and it should therefore not be ignored during a dopamine detox. Reduce fast food and unhealthy, sugary snacks and instead focus on fresh and nutrient-rich foods such as wholegrain products, nuts, pulses, eggs and vegetables. Make sure you eat consciously and without distractions - i.e. not on the couch in front of the TV or with your cell phone in your hand.
4. exercise & fresh air
If you want to lower your dopamine naturally, don't forget to exercise. Don't worry: this doesn't mean you have to exercise for hours every day for your dopamine detox. Even a short daily walk in nature and a few gentle stretching exercises can work wonders! Also, try to find a sport that you really enjoy. Whether it's yoga on the Shakti Mat, swimming, jogging or basketball, it doesn't matter - any kind of exercise is good for your body and soul (as long as you don't overdo it, of course) and helps with the dopamine detox.
5. the biggest challenge of the dopamine detox: allowing boredom
Just do nothing and be bored - sounds easy, but it's not. Nowadays, it's quite normal for many of us to reach for our cell phones when we have nothing to do. Whether in the waiting room at the doctor's, during a break at work or on the couch in the evening. After all, who wants to be bored? - Our brain! In phases without constant stimuli, the brain can recover, sort itself out and become creative. So: simply look out of the window instead of scrolling or go for a walk instead of binging your favorite series. Meditation can also lower dopamine and help your mind to simply switch off. Our tip: sit on the Shakti Mat or the Shakti meditation cushion during your next session to relax even more deeply.