Dopamine fasting

With almost every show/movie accessible to us with a touch of a button and endless doomscrolling of TikTok, dopamine fasting is the latest buzzword to hit the tech bros of Silicon Valley. But can this trendy technique really help you reboot your brain and boost productivity?

Dopamine fasting is one of those buzzwords that’s been making waves in Silicon Valley. The idea? Hit pause on pleasurable activities to give your brain a chance to “reset.” Sounds intriguing, right? Advocates swear it’s their secret to better focus, productivity, and even emotional balance. But is there any science behind it, or is it just another quirky tech-world trend?

What’s dopamine fasting all about?

Dopamine is that feel-good brain chemical that makes you say, “Wow, that cupcake was worth it” or “Just one more episode of Love Island!” It’s a key player in motivation, reward, and pleasure. The theory is that modern life overstimulates our brain’s reward system – think endless scrolling, snacking, and Netflix marathons – leaving us less sensitive to everyday joys. Dopamine fasting aims to hit the reset button by cutting out these dopamine-triggering activities so you can enjoy life’s little pleasures again.

Dr Cameron Sepah, a clinical psychologist and UCSF professor, brought dopamine fasting into the spotlight. Given the lifestyle of most professionals and the way they deal with broadcast and social media, Sepah explains, “Many of us are highly overstimulated at best and addicted at worst to things that grab at our attention. Even worse, we don’t realise the extent… It’s unclear what the long-term implications of this overstimulation are on our brains, but in my private practice working with executive clients, I have observed that this interferes with our ability to sustain attention, regulate our emotions in non-avoidant ways, and enjoy simple tasks that seem boring by comparison.”

The science behind it

First off, your brain isn’t a faucet you can turn on and off. Dopamine’s always being produced, and it’s essential for way more than just pleasure – like moving your muscles and making decisions. However, as Sepah notes, “Dopamine is the neurotransmitter in our brains that’s responsible for motivation and reward. To grossly oversimplify, dopaminergic drugs (e.g., stimulants such as Adderall, cocaine, and methamphetamine) act on dopamine receptors like a key opening a lock, and over time, downregulate these receptors, which makes us less sensitive to dopamine.” While behaviours like gaming or gambling aren’t drugs, they can still create problematic cycles of addiction reinforced by dopamine.

There is some truth to the idea that overstimulation can desensitise the brain’s reward system. Studies in addiction and animal behaviour suggest that taking a step back from constant rewards can help restore balance. But this is more about moderation than hardcore fasting. As Sepah says, “This is not to demonise dopamine; it’s an important brain chemical. My point is that we may be getting too much of a good thing, especially when dopamine reinforces behaviours that are out of line with our values.”

Research backs mindfulness and behaviour modification as solid ways to curb impulsivity and improve well-being. Sepah’s structured take on dopamine fasting focuses on intentional breaks rather than extreme deprivation, explaining that “Taking a break from behaviours that trigger strong amounts of dopamine release (especially in a repeated fashion) allows our brain to recover and restore itself.”

Putting it in practice

Sepah recommends taking intermittent breaks from behaviours that flood our brains with dopamine. Here are the six behaviours he suggests fasting from:

• Pleasure eating
• Internet/gaming
• Gambling/shopping
• Porn/masturbation
• Thrill/novelty seeking
• Recreational drugs

He even provides a handy fasting schedule:

• 1-4 hours at the end of the day (depending on work and family demands)
• 1 weekend day (spend it outside on a Saturday or Sunday)
• 1 weekend per quarter (go on a local trip)
• 1 week per year (go on vacation!)

Is it just another Silicon Valley fad?

Honestly, it’s a bit of both. At its core, dopamine fasting has roots in solid psychological principles like mindfulness and self-control. But as with most trends, the sensationalised versions can overshadow the original intent. Even Sepah acknowledges, “The exaggerations of dopamine fasting – such as avoiding all stimulation – miss the point entirely. It’s about mindfulness and self-control, not deprivation.”

Instead of jumping on the extreme fasting bandwagon, why not try these practical tips?

• Digital detox: Cut back on screen time and social media to give your brain a breather.
• Mindfulness practices: Meditate, journal, or just take a quiet moment to yourself.
• Find balance: Work hard, play hard, and rest well. It’s all about moderation, not all-or-nothing thinking.