Dopamine detoxes have gained popularity in recent years. The basic idea is to improve focus and reduce compulsive tendencies by cutting out overstimulating activities. When you scroll through social media, grind in video games, or binge on porn, your brain releases high levels of dopamine—a feel-good chemical. This overstimulation raises the brain’s threshold for reward, making everyday tasks feel unbearably boring. By taking a break from these dopamine-inducing activities, we reduce overstimulation and allow our brains to return to a normal baseline, regaining control of our lives.
I don’t like the phrase “dopamine detox” because it suggests that dopamine is unhealthy, something to get rid of. Even the word “detox” reminds me of online diet fads that promise quick, easy results. Try this juice cleanse, and you’ll lose seven pounds of fat tomorrow! Marketers and content creators intentionally use provocative words to evoke positive emotions and inspire dreams. I think “dopamine reset” would be more accurate, but this phrase wouldn’t attract as many clicks.
Technology sabbaths are similar: one day a week, you unplug from technology and engage in simpler activities like walking in nature, spending time with family, and personal reflection. This practice is modeled after the religious Sabbath, a day of worship observed in various faiths. You don’t have to look far to find glowing testimonials of these practices.
I confess that I’ve tried both with positive results. In university, I completed a few digital detoxes to curb my League of Legends habit and focus on my midterms. Last Sunday, I spent the entire day at the park, lying on the grass with just my notebook, embracing the warmth of the sun.
Still, I don’t like the underlying philosophy of these practices because they’re temporary. They treat reducing screen time and unplugging from the digital world as a calendar date, not a daily practice. It’s like going on a diet. Millions of people have undergone a diet, achieved positive results, and regressed back to their original selves because they failed to understand that being healthy is not a period of time but a lifestyle change. The same can be said for unplugging from technology. We need to strive towards a lifestyle change to keep distractions at bay and lead fulfilling, mindful, and intentional lives.
Try a dopamine detox or a technology sabbath if it interests you, but if you desire lasting change and improved focus, practice digital minimalism every day, and I promise your relationships, work life, and overall well-being will thank you.