What should I do during a dopamine detox?

During a dopamine detox, it's recommended to avoid activities that cause significant dopamine spikes, such as using your phone, playing video games, and engaging with social media. Andrew Huberman shares an example where a person took a 30-day break from these activities, resulting in improved mood, concentration, and overall well-being. This process can be challenging, especially during the first two weeks, but it helps in replenishing the releasable pool of dopamine and elevates the baseline levels of dopamine. This can lead to better overall mental health and vitality 1 .

Here are key steps to follow during a dopamine detox:

1. Avoid high-dopamine activities: Take a break from video games, social media, and excessive phone use.
2. Stay committed: The initial phase (first 14 days) might be tough, but persistence is crucial.
3. Engage in low-dopamine activities: Focus on exercise, spending time in nature, reading, and other calming activities that don't drastically spike dopamine.
4. Monitor progress: Observe improvements in mood, concentration, and overall behavior as you continue the detox period.

Taking such a detox seriously can help restore dopamine levels and avoid the sensation of burnout or pleasure deficiency from everyday activities.

While Andrew Huberman hasn't provided specific instructions on whether watching self-improvement podcasts is allowed during a dopamine detox, he discusses similar principles around digital engagement. He notes that constant engagement with digital technology, such as listening to podcasts, can lead to disruptions in baseline dopamine levels and reduce overall enjoyment in activities because of excessive dopamine layering 1.

During a dopamine detox, the goal is to avoid activities that significantly spike dopamine levels. Based on this, it would be advisable to limit or avoid listening to any podcasts, including self-improvement ones, if they are part of your regular high-dopamine activities. This helps in achieving the goal of resetting and replenishing dopamine levels effectively.