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Why You Should Do a “Dopamine Fast” Today
The value of stillness in today’s world is underrated. It might be time for a dopamine fast.
It is astonishing how much difference it makes to unplug from the constant distractions we meet online.
The big tech platforms have both a “tool component” and a “drug component”. To get past the drug component, the part that keeps us hooked and wastes hours of our lives, we need conscious strategies.
Being deliberate about our digital use pays off quickly. Limit the exposure and you avoid the constant little hits we get from scrolling and from overstimulation in general, and ordinary life starts to feel rewarding again.
Dopamine is a brain chemical involved in motivation and reward. The phrase “dopamine fast” is a bit of a misnomer, as we will see, but it has stuck, and the idea behind it is sound.
People who cut the cheap online pleasures out of their day tend to report the same things:
- More excitement about ordinary life
- More motivation
- More confidence and drive
- A clearer sense of what they are working toward
Things feel more interesting, and there is more energy for getting them done.
The first version of this post was written by Havard Mela, a coach and digital minimalist, from his own experience. He describes years of using the internet in an unfocused, limitless way, turning into a couch potato, and finding that the easy pleasure he got online had drained his will to do anything hard. As he puts it, to become successful, or even just to live a happy and meaningful life, we have to make an effort and show up every day, and that is far easier when your reward system is working for you rather than against you.
So, how do we prepare for a “dopamine fast”? Here are two necessary steps.
Become conscious of your digital life
Internet and Technology Addicts Anonymous (ITAA) has developed some great tools. You don’t have to be addicted to benefit from them.
ITAA has a framework for classifying different online behaviors. Working out which digital activities you need to be careful with, which are beneficial, and which are no problem for you at all is very useful. Their system is divided into bottom, middle and top lines.
1. Bottom lines: the digital activities to abstain from completely
These are your digital compulsions. When you engage in them you cannot stop, and you get lost in them. You lose a little self-esteem every time you spend an hour on a bottom line. Use FocusMe to block your bottom lines outright, on your computer and your phone.
2. Middle lines: the digital activities that can trigger you
Knowing what leads you toward your bottom lines is just as important. Havard’s own example is porn, which was his bottom line, and the things that led there: scrolling through Instagram, or watching certain kinds of film. Middle lines are the activities that start you down the slippery slope, by showing you pictures and videos or by putting you in an emotional state that makes you vulnerable.
3. Top lines: the healthy activities, offline or on a screen, that build you up
These keep you satisfied and happy and make your life better. Top lines can be good uses of technology, such as researching something, watching a lecture, or recording music, and they include the hobbies and activities away from screens that make life richer.
Everyone’s bottom, middle and top lines are different. We use different apps, we have different interests, and different things trigger us. Working out your own three lines is a very useful exercise in clarity.
Once you have thought consciously about what triggers you, you are in a much better position to manage your digital use, and to be more aware and disciplined in the rest of your life.
Identify other ways you go for instant gratification
Here are some other typical ways to go for easy pleasure:
- “Doomscrolling”
- Playing video games
- Excessive procrastination
- Online gambling
- And so on…
Once you have identified the other ways you reach for instant gratification online, you are set.
The big benefits of a dopamine fast
You don’t have to become a monk. A few small habits, done every day, make a huge difference.
Fasting from dopamine itself is not possible, and it is not desirable either. We need it to get motivated at all. What people mean by “dopamine fasting” is cutting the cheap, effortless pleasures, such as social media and online porn, so that the ordinary rewards of life feel like rewards again.
Here are some of the habits Havard used:
- No social media for the first hour after waking
- No social media for the last hour before bed
- Avoiding your bottom lines, the internet habits you know are a problem
- Going to the gym and leaving your phone at home
- Putting your phone in a different room for two hours while you work
Avoid your bottom lines, limit how often you reach for instant gratification, and you will feel the difference within days.
Final thoughts
What matters most is limiting the cheap pleasures in our lives. Otherwise the smaller pleasures stop registering, and the willingness to do hard work goes with them.
Too many easy pleasures, and the things you do for pleasure start to produce something closer to pain.
Putting restrictions on yourself may not sound like fun, but it makes life a great deal more enjoyable and brings the small things back.
Havard Mela is an author, coach and digital minimalist. You can check out his website here.
If you feel it’s time for a dopamine fast, why not try FocusMe? It is free for 14 days, with no card needed. Click the button below to start.
Frequently Asked Questions
What is a dopamine fast?
A dopamine fast is a practice where you temporarily avoid highly stimulating activities like social media, junk food, and entertainment so that ordinary pleasures feel rewarding again.
How does a dopamine fast work?
By reducing exposure to high-stimulation activities, you stop needing a constant stream of novelty, which helps you regain focus, increase motivation, and find pleasure in simple tasks.
What are the benefits of a dopamine fast?
It can improve focus, boost productivity, reduce anxiety, enhance emotional regulation, and promote healthier habits by breaking the pull of cheap, effortless pleasures.
What activities should I avoid during a dopamine fast?
Avoid activities like social media, binge-watching, video games, junk food, and unnecessary digital consumption to reduce overstimulation.
How long should a dopamine fast last?
It can range from a few hours to a full day or longer. Beginners may start with a few hours and gradually extend as they become more comfortable.
Can a dopamine fast improve mental health?
Many people find it reduces stress, anxiety, and mental fatigue while increasing mindfulness and emotional balance. If you are struggling, talk to your doctor as well.
Is it difficult to start a dopamine fast?
It can be challenging initially, but planning ahead, setting clear goals, and engaging in low-stimulation activities like meditation can make it easier.
What activities are allowed during a dopamine fast?
You can engage in simple, low-stimulation activities like walking, journaling, meditating, or spending time in nature.
Who can benefit from a dopamine fast?
Anyone experiencing digital overload, poor focus, procrastination, or burnout can benefit from a dopamine fast.
How often should I do a dopamine fast?
The frequency depends on your lifestyle. Weekly or monthly dopamine fasts can help maintain balance, while daily micro-fasts (screen-free periods) offer regular mental resets.
