How to fix your brain with dopamine detox (buckle up!)

This post features a how-to guide on doing a Dopamine detox.

Did you know that the average human attention span in 2025 is eight seconds?

Eight seconds. That is literally insane because why are our attention spans so short?

I remember as a kid it felt like I had so much energy that I could do and focus on anything.

But, about a month ago I realized that I couldn’t just sit down and focus on any task for more than a few seconds. Naturally, I began to panic- because what the hell? 

So I did my research and got a few tips on how I could (essentially) fix my brain. And eventually, I settled on doing a Dopamine Detox.

It was kinda fun- although I almost broke out in hives at one point- but I did it and I think you should too.

But first…

What is a dopamine detox?

So Dopamine is a chemical in your brain that helps you feel pleasure and motivation. 

It’s totally natural and necessary, but when you’re constantly getting quick dopamine hits from things like TikTok, games, and sugar, your brain gets used to it. 

Suddenly, reading a book or going for a walk seems meh in comparison.

A dopamine detox helps you fix that by cutting out (or reducing) the stuff that overstimulates you so your brain can enjoy normal activities again.

It’s like any other detox; it’s just that instead of fixing the toxins in your body, you’re fixing your brain chemistry…

The Benefits of a Dopamine Detox

Improved Focus 

I’m just gonna reiterate that eight seconds is crazy. 

A dopamine detox helps you to reduce distractions; and without distractions, your ability to concentrate improves.

That’s your first win right there…

Increased Productivity 

Since you’ll be spending more time on valuable tasks rather than mindless activities, you’ll find that you’re a lot more productive.

You’ll suddenly have the energy and time to do all those things you’ve been putting off and even the things you haven’t thought to…

You’ll enjoy the simpler pleasures

When you’re not constantly being hit with loads of Dopamine all the time, activities that provide only a little bit actually feel more enjoyable.

So you’ll find yourself enjoying reading and journaling (check out our list of journal prompts), and the simple things begin to feel more fun.

So now that you know what it is and how you can benefit from it…

Here’s How to do a Dopamine Detox

Step 1: Spot Your Biggest Dopamine Triggers

First, figure out what you’re overdoing. These are usually things that give you quick pleasure but don’t really add much to your life, like:

Social media (Instagram, TikTok, Twitter)

Video games

Binge-watching Netflix/YouTube

Junk food and sugar

Mindless scrolling (Reddit, news, etc.)

Corn (ifykyk) or excessive online browsing

Not saying these things are bad, but too much of them can make real-life stuff feel dull.

Step 2: Choose How Long You’ll Detox

You don’t have to go cold turkey forever. Pick a time frame that works for you.

A one to two-day reset is always an option, and that’s what I personally would recommend for beginners. But as you do more often you can increase the time you spend detoxing.

I actually had a friend who did it for thirty days and she seemed to enjoy it. So if you want a challenge that’s always an option (Couldn’t be me, but good luck!)

Step 3: Swap Out High-Dopamine Activities

Instead of mindless entertainment, do things that are lower in instant gratification but feel more rewarding in the long run.

Try reading a book, going for a walk, or even practising a skill.

Whatever you do though, you should be cutting back on activities that you think give really high amounts of dopamine.

The idea is to get comfortable with boredom so your brain stops craving constant stimulation.

Step 4: Remove Temptations

Make your detox easier by limiting your distractions.

Browser extensions like Distraction-free YouTube can help you limit the time you spend watching video content. 

Or you can log out of (or delete) social media apps to make sure you don’t slip up.

At the end of the day though, the less temptation, the better!

Step 5: Reflect & Adjust

Once your detox is over, take a step back and ask yourself:

Did you feel more focused?

Was it hard to stay off distractions?

What habits do you want to change moving forward?

The goal isn’t to give up all dopamine forever (that’s impossible), but to find balance so you can enjoy life without needing constant stimulation.

So if you do try a Dopamine detox, Let me know how it goes in the comments.