Written By Sasha, May, 2023
Photo taken by Gaspar Uhas, Unsplash
If we examine the construct of modern society, it is simply put, based on consumption in any type or form. Our sole purpose is to acquire and accumulate material goods or overindulge ourselves in the quick pleasures of life.
The norm of today is mindlessly scrolling on our phones, binge-watching YouTube videos or Netflix, shopping, consuming unhealthy fast food, or any action you prefer, that provides a rush of dopamine creating a quick and momentary sensation of pleasure.
We are oblivious to the fact that all of these behaviors are forms of addictions or rather addictive patterns. Causing us to seek happiness outside ourselves, instead of going within.
Well, not all of us crave dopamine thrills but for those who are constantly seeking instant gratification, should look this way and try to fully understand what actually happens and what effects their actions really have on them.
For those who are ready to break free from the vicious cycle of overconsumption and begin anew, can find numerous tips and a variety of suggestions on things to do and think about when embarking on a dopamine fast.
What is dopamine?
Dopamine is a neurotransmitter or chemical in our brain responsible for experiencing pleasure, motivation, reward, and satisfaction, amongst all. The more dopamine that gets released by doing activities we enjoy the more pleasure we feel.
Dopamine Negative Effects
Photo taken by Piret Ilver, https://saltsup.com/
The problems start occurring when we exhaust our dopamine levels through constantly seeking pleasure like binge-watching Netflix.
Think of dopamine as a scale. When we do pleasurable activities, something we enjoy, dopamine is released.
Since the brain always looks to be in balance and homeostasis, the scale tips to the equal amount of pain that gets “released” in the form of withdrawal. This leaves us dull, bored, and unmotivated with life, creating a vicious cycle where we need another hit just to feel good.
Depending on the severity of your addiction determines the severity of your withdrawal.
Dr. Ana Lembke, the author of “Dopamine Nation”, says that it takes about a month for the scale to reach equilibrium and regain its balance. Therefore she recommends a 30-day dopamine fast.
What is a dopamine fast?
A Dopamine fast is when you abstain from any kind of addictive behavior for a predetermined amount of time.
Photo taken by HamZa Nouasria, Unsplash, http://instagram.com/hamza01nsr
The addictive behaviors may include anything that releases dopamine through quick fixes, like:
- Drinking Coffee
- Shopping
- Emotional Eating / Junk Food / Candy and sweets
- Social Media / Aimless scrolling on your phone
- Video Games
- Porn / Masturbation / Sex
- Drug use / Alcohol / Smoking
- Binge Watching series or movies
- Gambling
- Thrill and Novelty Seeking
By engaging in a Dopamine fast you gain back control from obsessive and compulsive behaviors which can cause you distress in the long run. However, it may not always be apparent we have an addiction or a problematic behavior until we withhold from it entirely.
As previously stated it takes about 30 days to rest your dopamine and balance the scale.
Why should we conduct a Dopamine Fast?
A dopamine fast should be conducted if you have an unhealthy relationship with any of the examples stated above.
As well as if you feel tired and unmotivated and you are looking to get a new start and an inspiring kick out of life again.
Things to do during your dopamine fast
During our fasting period, we have the chance to set new and healthy habits in our lives. And we want to make sure we have other things to do that motivate us so we do not relapse.
Here are some suggestions on what we can do instead:
- Journaling
- Meditation
- Spending time with our family and friends
- Start a creative project
- Forest bathing – Forest Bathing is a soothing mindfulness practice, where you sit out in nature absorbing it through all of your senses. The term was first coined in Japan in the 1980s called Shinrin-yoku.
Delaying gratification through pain – Dr. Ana Lembke author of “Dopamine Nation” says “Pressing on the pain side of the scale can lead to its opposite – pleasure.”
Photo taken by Tobias Oetiker, Unsplash
- Taking cold baths or showers
- Taking a cold bath or shower releases 200% dopamine. The same amount as ingesting cocaine, without having to experience withdrawal. (Do not take drugs)
- Exercising
- Break a sweat. Exercise shows to release around 100% – 200% dopamine.
- Intermittent Fasting or Water fasting
- Fasting between 16 – 20 hours a day will increase your energy levels and you will enjoy food a lot more.
- Water fasting has the same effect with an increase in dopamine levels whereas you will feel good about yourself when you take care of your body and mind. (Always contact a doctor when conducting a fast)
- Fasting between 16 – 20 hours a day will increase your energy levels and you will enjoy food a lot more.
Tips on how to dopamine fast
It is always hard to change ingrained habits, especially when it is something that we have easy access to. So have a steadfast determination that you will finish this fast no matter what.
I recommend that you withhold from all “bad” types of dopamine-releasing activities since it is very easy to substitute one addiction for another.
Make sure that the access to the things you are fasting from is out of reach. Having it right in front of you may cause unnecessary temptation and lead you to break your fast in advance.
Some suggestions to keep in mind during your fast:
- Put your telephone away
- Hide the chocolate bars in a cupboard
- Block your access to social media sites that keep you scrolling.
- Make it as easy as possible to avoid the habitual “pitfalls”
- Ask a friend to join you if you have difficulties doing it on your own.
- Have a prewritten list of things you can do instead and keep it visible.
Remember that the first couple of days are always the hardest no matter what habit or pattern we are trying to change. So stay strong and keep at it!
What to expect during and after a Dopamine Fast
Following the initial withdrawal period you will experience a sense of oneness feeling complete again and a newfound zest for life will reignite within you.
It feels like going back to basics, to the time before we succumbed to our fast-paced society and its persistent glare of flashing lights.
The pulling effect (the need to go watch something or do something) will subside entirely, leaving you with a calm spirit and a clear mind.
Conclusion
Regardless of what your addictions or pleasures may be. It is crucial to remember that our current lifestyles are vastly different from two decades ago. Our brains are not adapted to constant screen time, product exposure, and consumption. This leads us eventually to increased levels of stress and an overall dissatisfaction with life.
By disconnecting for a little while we learn how to restate our balance and regain control of ourselves and our lives again. It is important to reconnect with ourselves and slow down. Otherwise, we will miss out on life and the beauty of it.
Nelly
So many helpful ideas in one article. It’s the first time I hear about Forest Bathing, although I believe I did something similar without knowing its terminology. I agree many people nowadays are addicted to their unhealthy ways. Myself included. I was recently introduced to living a more healthy and fulfilling life, by quitting coffee and chocolate, and since then many positive things happened in my life. Thanks for sharing your helpful insights.
Kelsea
This is fascinating! I have never heard of it explained like this just replace negative behaviors with positive behaviors. Thanks for sharing.
Dana
This is a wonderful post about dopamine fasting. I find that I am getting an addiction to scrolling on my phone constantly. Thank you for the tips on fasting. I definitely will try journaling and meditation.
Melanie O'Brien
A great read. Thank for such a good article.
Susan
I know quite a bit about Dopamine, but did not know it’s released in large quantities with exposure to cold water! Lots more cold showers in my future!
Corrinne
My ADHD brain would be so mad if I attempted this! I definitely need to work on my doom scrolling, though. I fast daily, I don’t eat anything except dinner. I’ve found it really helps as I used to eat too much when I was bored. I always look forward to my dinner! Thanks for sharing xx
Spirit.expanding
That is so good that you are fasting. Makes me glad to hear. I definitely still have problems with scrolling, I have to block sites to not get sucked into the temptation of social media ❤️
Elisa
This was very informative. Thanks for sharing!
Kat Stano
Drinking coffee and binging Netflix are my weaknesses! It’s so true how 20 years ago was so different from today in how we interact and entertain ourselves. Also, the forest bathing idea sounds really interesting! There’s nothing like nature to center us and reconnect us to ourselves. Great post!
Spirit.expanding
Nature works magic. I am glad you liked this post. Thank you ❤
Jenna | Heavenly Spiced
This was a very interesting article and I can certainly understand how dopamine fasting can help you have a happier and healthier life. Thank you for sharing!
Spirit.expanding
I am glad you appreciated it ❤ Thank you ❤
Jarrod Dockendorf
I have tried to quit coffee but I love my wife and want to stay married! Thanks for sharing!
Spirit.expanding
Hehehe.. That is a valid point! Thank’s for dropping by ❤ 😁