What is Dopamine Fasting? Adventures in modern monasticism
Tuesday, July 16, 2024.
Greetings, gentle reader! Today, we're diving into the curious world of "dopamine fasting," a trend that might sound like it belongs in a sci-fi novel or a self-help seminar, but is, in fact, a real practice gaining traction in our hyper-connected, dopamine-drenched society.
Dopamine fasting is a practice in which folks intentionally avoid activities that trigger the release of dopamine, the brain's "feel-good" neurotransmitter.
The goal? To reset the brain's reward system, reduce dependence on instant gratification, and, ultimately, regain control over one's life and happiness.
Think of it as a mental detox or a digital sabbatical.
The Neuroscience Behind Dopamine
To truly grasp the concept, we need to understand dopamine's role in our lives.
Dopamine is a chemical messenger involved in reward, motivation, and pleasure. When we engage in enjoyable activities—whether it's eating a delicious meal, receiving a text notification, or binge-watching our favorite show—dopamine is released, reinforcing those behaviors.
However, in today's world, our brains are bombarded with constant sources of instant gratification. Social media likes, streaming services, video games, and even online shopping can lead to an overactive reward system.
This can result in reduced sensitivity to dopamine, making it harder to feel pleasure from everyday activities—a state often referred to as "dopamine desensitization."
The History of Dopamine Fasting
Dr. Cameron Sepah, a clinical psychologist and professor at the University of California, San Francisco, popularized the concept of dopamine fasting.
In a 2019 article, Dr. Sepah introduced dopamine fasting as a tool to address behavioral addictions and enhance overall well-being.
His method draws inspiration from ancient practices of fasting and meditation, blending them with modern neuroscience.
Dr. Sepah's approach involves abstaining from "pleasurable" activities for a set period, ranging from a few hours to several days. This can include avoiding screens, social interactions, eating, and other sources of instant gratification. The idea is to allow the brain's reward system to "reset," making everyday activities more rewarding once the fast is over.
The Thinking Behind a Dopamine Fast: It's not just for breakfast anymore!
Dr. Sepah intended his dopamine fast as a method based on cognitive behavioral therapy to help us break free from the tyranny of texts, notifications, beeps, and rings that define our tech-obsessed lives.
Instead of mindlessly responding to these instant gratification cues like Pavlov's dogs, we should allow our brains to take a breather and reset from this barrage of potentially addictive stimuli from Limbic Capitalism.
The grand idea is that by embracing boredom or loneliness or by finding joy in simpler, more natural activities, we can regain control over our lives and curb compulsive behaviors that mess with our happiness.
He points out six compulsive behaviors that might benefit from a dopamine detox: emotional eating, excessive internet usage and gaming, gambling and shopping, porn and masturbation, thrill-seeking, and recreational drugs. But hey, the fast can help manage any behavior that’s driving you bonkers or ruining your life.
You Can't "Fast" from a Brain Chemical—It's Not Cake!
Dopamine is one of our body's neurotransmitters involved in reward, motivation, learning, and pleasure. While it spikes in response to rewards or fun activities, it doesn’t dip when you dodge those stimuli, so a dopamine “fast” doesn’t actually lower your dopamine levels.
But here’s the kicker: folks have wildly misinterpreted the science and the concept of a dopamine fast.
They treat dopamine like it’s heroin or cocaine, thinking they’re giving themselves a “tolerance break” so that life’s pleasures will be more intense once they indulge again.
Newsflash!—it doesn’t work that way!
Fasting: A Fancy Way to Reduce Stress and Practice Mindfulness
Sepah suggests starting a dopamine fast without turning your life upside down.
Maybe fast for an hour or two at the end of the day (if you can wrangle it with work and family), one day on the weekend (spend it outside), one weekend per quarter (take a local trip), and one week per year (go on vacation).
It sounds sensible, but it’s not groundbreaking.
It’s akin to mindfulness practices and good sleep hygiene, like no screen time before bed.
However, some folks are taking this to new extremes—starving, avoiding exercise, skipping music, dodging social interactions, and refusing to be photographed (especially selfies). All this because they think they’re lowering their dopamine.
Misunderstanding Science: It can Be downright hilarious!
None of this actually lowers dopamine, and that’s the funny part!
Avoiding people, avoiding looking at people, and avoiding talking to people was never part of Sepah’s plan.
Human interaction (unless it’s compulsive and destructive) is supposed to replace unhealthy habits like endless social media scrolling. So, these dopamine fasters are cutting out healthy things for no good reason, thanks to bad science and a catchy title gone awry.
Mental Rejuvenation: Nothing New Under the Sun
The original goal of the dopamine fast was to offer a rationale for disconnecting from tech-driven chaos and swapping it with simple activities to reconnect with ourselves and others.
This is a noble and worthwhile idea, but hardly a new one.
Many religions advocate for a day of rest or holidays free from tech distractions to reflect and reconnect with family and community. Thousands of years of meditation also suggest that a mindful approach to living brings health benefits.
Unfortunately, the modern wellness industry is so lucrative that people keep inventing snappy titles for ancient concepts. Maybe that's how to best classify this fad—if only we could get its champions to break their fast long enough to explain it to them!
Dopamine Fasting in Practice
So, what does a typical dopamine fast look like once you've settled on a target behavior? Here's a breakdown:
Preparation: Choose a time and duration for your particular fast. Start with a few hours or a day, and gradually increase as you become more comfortable.
Identify Triggers: List activities that you find particularly rewarding or stimulating. This can include social media, video games, junk food, or even social interactions.
Abstain: Avoid these activities during the fast. Instead, focus on low-stimulation activities like walking, meditating, reading, or journaling.
Reflect: Use this time to reflect on your habits and how they impact your life. Notice any changes in your mood, focus, and overall well-being.
Reintroduce Gradually: After the fast, slowly reintroduce these activities into your life, being mindful of their impact on your mental state.
Specific applications to specific behaviors
Let's delve into a few specific behaviors to illustrate how dopamine fasting might be applied to each.
Social Media Overuse:
Preparation: Decide to take a break from all social media platforms for a day or even a weekend.
Abstain: Delete social media apps from your phone or use tools to block access to these sites.
Reflect: Spend the time engaging in activities that don't require screen time, such as hiking, reading, or spending quality time with family. Reflect on how often you reach for your phone out of habit and how it feels to be free from constant notifications.
Reintroduce Gradually: After the fast, limit your social media use to specific times of the day, and use it mindfully rather than habitually.
Binge-Watching TV Shows:
Preparation: Choose a day when you won't watch any TV shows or movies.
Abstain: Unplug your TV or use apps that limit your screen time.
Reflect: Use the time to engage in other forms of entertainment like reading, playing board games, or trying out new hobbies. Notice if you miss the shows or if you feel more relaxed and productive.
Reintroduce Gradually: After the fast, set a limit on how many episodes you watch in one sitting and take breaks in between.
Online Shopping:
Preparation: Commit to a week of not purchasing anything online unless absolutely necessary.
Abstain: Avoid browsing online stores and unsubscribe from promotional emails.
Reflect: Focus on activities that don't involve spending money, such as cooking at home, exercising, or visiting free local attractions. Reflect on the difference between needs and wants and how often you shop out of boredom or stress.
Reintroduce Gradually: After the fast, create a budget for online shopping and stick to it. Make a list of what you need before browsing online.
Junk Food Consumption:
Preparation: Plan a day or two where you only eat healthy, home-cooked meals.
Abstain: Remove junk food from your house or store it out of sight.
Reflect: Notice how your body feels without the constant intake of sugary or processed foods. Engage in meal planning and cooking as a mindful practice.
Reintroduce Gradually: After the fast, limit junk food to occasional treats and continue incorporating healthier options into your diet.
How to Urge Surf!
Now, as a couples therapist, I often see clients struggling to accept influence from their partners to change their problematic behaviors.
There’s often a challenge with the initial discomfort of dopamine fasting. This is where a technique called "urge surfing" comes into play.
Urge surfing is a mindfulness technique developed by Dr. Alan Marlatt, a pioneer in addiction treatment. The idea is to treat urges like waves in the ocean—they rise, peak, and eventually subside. Instead of fighting the urge or giving in to it, you ride it out, observing it with curiosity and without judgment.
Imagine you're craving that social media fix or itching to watch just one more episode.
Instead of immediately reaching for your phone or remote, you pause. You acknowledge the urge, notice how it feels in your body, and remind yourself that it will pass. By riding the wave of your urge, you gain a sense of control and learn that you don't have to act on every impulse.
A Fasting Schedule
Creating a fasting schedule can help you incorporate dopamine fasting into your routine in a structured and manageable way. Here's a sample schedule to get you started:
Daily Micro-Fasts:
Morning: Start your day without checking your phone or any screens for the first hour. Use this time for meditation, exercise, or a mindful breakfast.
Evening: Set a rule of no screens one hour before bedtime. Engage in calming activities like reading, journaling, or a warm bath.
Weekly Mini-Fasts:
Weekend Morning Fast: Choose one morning each weekend to avoid all digital devices. Spend the time outdoors, doing a hobby, or socializing face-to-face.
Social Media Sabbath: Pick one day each week to abstain from all social media. Reflect on how this impacts your mood and productivity.
Monthly Moderate Fasts:
Digital Detox Weekend: Once a month, have a weekend where you avoid all non-essential screen time. Focus on in-person activities, nature, and self-care.
Quarterly Major Fasts:
Week-Long Reset: Every three months, commit to a week where you avoid your biggest dopamine triggers, such as social media, junk food, or online shopping. Use this time to reset and reflect on your habits.
Reward Replacement
During your dopamine fast, it's essential to replace high-dopamine activities with rewarding but less stimulating alternatives. Here are some ideas:
Physical Activities:
Exercise: Engage in physical activities like yoga, hiking, swimming, or biking. Exercise releases endorphins, which can improve your mood and provide a healthy alternative to dopamine-driven behaviors.
Mindful Movement: Practice mindful movement activities such as tai chi or qigong, which combine physical exercise with meditation.
Creative Outlets:
Arts and Crafts: Try drawing, painting, knitting, or any other form of creative expression. These activities can be deeply satisfying and help you connect with your inner self.
Writing: Start journaling, writing poetry, or even beginning that novel you've always wanted to write. Writing can be a therapeutic and rewarding activity.
Social Connections:
Face-to-Face Interaction: Spend quality time with family and friends. Engage in meaningful conversations, play board games, or go for walks together.
Volunteer Work: Helping others can provide a sense of purpose and connection, offering a rewarding alternative to digital distractions.
Mindfulness Practices:
Meditation: Practice mindfulness meditation or guided meditations to cultivate a sense of inner peace and awareness.
Nature Connection: Spend time in nature, whether it's hiking, gardening, or simply sitting in a park. Nature can be incredibly calming and rejuvenating.
Learning and Growth:
Reading: Dive into books that interest you, whether they're fiction, non-fiction, or self-help. Reading can be a great way to relax and expand your knowledge.
Skill Development: Learn a new skill or hobby, such as cooking, playing a musical instrument, or a new language. The sense of accomplishment can be very rewarding.
A Word of Caution
While dopamine fasting and urge surfing can offer numerous benefits, it's important to approach them with a balanced mindset. Extreme fasting can be counterproductive and potentially harmful, especially if it leads to isolation or neglect of basic needs. As with any wellness practice, moderation is key.
Final thoughts
Dopamine fasting is more than just a trendy buzzword—it's a tool for reclaiming control over our overstimulated brains.
By intentionally stepping back from the constant barrage of dopamine-triggering activities, we can reset our reward systems, enhance our well-being, and rediscover the simple pleasures of life.
So, next time you're feeling overwhelmed by the demands of modern life, consider giving dopamine fasting, urge surfing, and reward replacement a try. Your brain—and your peace of mind—might just thank you.
And remember, in the words of the wise philosopher Ferris Bueller, "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it."
Be Well, Stay Kind, and Godspeed.
REFERENCES
Sepah, C. J. (2019). Dopamine fasting 2.0: The hot Silicon Valley trend and psychological tool. Medium. Retrieved from https://medium.com/@cam.sepah/dopamine-fasting-2-0-why-less-is-more-21f00e6e65bb
Chow, D. (2019). The truth behind 'dopamine fasting' and why it's the latest fad in Silicon Valley. NBC News. Retrieved from https://www.nbcnews.com/better/lifestyle/truth-behind-dopamine-fasting-why-it-s-latest-fad-silicon-ncna1098116
Loria, K. (2019). The Silicon Valley craze for 'dopamine fasting' actually makes a lot of sense, if you do it right. Business Insider. Retrieved from https://www.businessinsider.com/what-is-dopamine-fasting-2019-11
Tiffany, K. (2019). The hot new thing in Silicon Valley is dopamine fasting. The Atlantic. Retrieved from https://www.theatlantic.com/health/archive/2019/11/what-dopamine-fasting/601176/
These references should be verifiable and provide a comprehensive look at the concept of dopamine fasting.
