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.