What should I do during a dopamine detox?

A dopamine detox means taking a break from a high-reward activity and allowing your reward system to reset; plan for discomfort at first and stick with it. 1

1. Take a break from video games, social media, and excessive phone use. For a behavior that has become a serious problem, a 30-day period of complete abstinence is one example discussed. 2
2. Expect the first 14 days to be challenging. The first two weeks may feel worse; improvement often begins in week three, with many feeling substantially better by week four. 3
3. Focus on calmer, rewarding activities. Exercise and reconnecting with ordinary activities can help make room for pleasure beyond the habit you are pausing. 4 5
4. Monitor changes in mood, concentration, and behavior. In one example, taking a break from phone, video games, and social media was followed by improved concentration and mood. 6

Be consistent, but the right approach depends on how severe the behavior is; the 30-day reset was recommended for severe addiction, while less severe phone overuse may call for a shorter break. 7