Dopamine Fasting: Is The Internet’s Fav Wellness Practice Worth A Try?

With the growing dominance of the digital age, social media has become a force to be reckoned with. Digital platforms like TikTok and Instagram are a lot like railway stations, where trains of trends come and go on the daily, and thousands of people hop on and off them. The 21st generation finds itself tangled in a web of incessant scrolling and relying on social media for all types of information. This analogy brings us to the concept of dopamine fasting, a form of digital detox which teaches us to abstain from addictive technologies like social media. Ironically enough, the very concept of dopamine fasting has been popularised by social media itself. 

Now that we’ve established why this age needs a ‘dopamine fast’, let’s unpack what it means in detail. The concept of dopamine fasting on the internet revolves around mitigating the behaviours that seek the instant release of dopamine and replacing them with dopamine boosting methods that are longer lasting and more sustainable. In layman’s language, dopamine fasting majorly entails blocking out screens. Dopamine detox enthusiasts even recommend quitting sugary foods and music. The next step is to replace these activities with healthier ones like spending time outside, eating a balanced diet and exercising. All in all, a person observing a dopamine fast must block out all ‘pleasurable’ or dopamine releasing activities with the goal of decreasing reward sensitivity, according to the Internet. 

However, there is no scientific evidence or research supporting the concept of a ‘dopamine fast’. Dr. Cameron Sepah, the creator of the ‘dopamine fast’ himself says that the term should not be interpreted literally. Dopamine is a neurotransmitter in the brain that is naturally produced by the body as a chemical messenger. It impacts multiple behavioural and physical bodily functions, like learning, motivation, sleep, mood and attention. While dopamine can rise in response to pleasurable activities or rewards, it doesn’t quite decrease if you avoid activities that are overstimulating. With that being said, you cannot ‘fast’ from a naturally occurring brain chemical and following a fast will not lower dopamine levels. 

The internet trend of ‘dopamine fasting’ oversimplifies the brain, reducing it to a trend that’s at your mercy to take up. It does not yield the results it claims to, and can potentially encourage maladaptive behaviours. Instead of misinterpreting science like the lucrative nature of social media often does, we can look at what trusted medical journals have to say about ‘dopamine fasting’- that it’s simply a way of reducing stress by detaching from impulsive and potentially addictive behaviours, and instead engaging in more mindful practices. With the elimination of certain repetitive, ‘feel good’ behaviours that can be distracting, we can explore the potential of heightened focus and improved mental clarity by focusing on things that matter more. Here’s a list of where to start:

1. Avoid spending a large portion of your time scrolling through your feeds. Take up more fulfilling hobbies like meditation, reaching your health goals and organising your life step by step. 

2. Seek asylum from the technology-driven frenzy by taking a rest day and connecting with family and friends. 

3. Take breaks in a way that is minimally disruptive to your daily life, like spending vacations, holidays or weekends screen-free.

4. Practise good sleep hygiene, such as avoiding screens right before bed. 

5. In short, channel the age-old practice of connecting with yourself and those around you without technological distractions.