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What is dopamine? -

Dopamine is a chemical that has many functions in the human brain. One of the main roles it plays is in the brain's reward system. When dopamine is released, it’s a message that we’ve done something good and we should do it again! Similar to a dog receiving a treat for obeying a command…

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The reward system - The reward system in the brain is a beneficial feature that has supported human evolution. It usually jumps into action when we do something essential for our survival like eating and procreating.

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Harmful stimuli - The problem with this system in the modern world is that we are exposed to a much greater range of pleasurable stimuli, but they aren’t necessarily essential to our survival. In fact, they often do us harm. Harmful substances like alcohol, cocaine, and nicotine all cause a massive rush of dopamine, which is partly what makes them so addictive.

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Modern addictions - In addition to these obvious addictions, we’re dealing with a whole new array of compulsive behaviors. Big tech companies, whether knowingly or unknowingly, have tailored their products to appeal to our reward systems and keep us coming back for more.

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Cognitive behavioral therapy -

The idea of the dopamine detox, or dopamine fasting, is attributed to the California-based psychiatrist Dr. Cameron Sepah. His method is a form of cognitive behavioral therapy (CBT) aimed at reducing impulsive behaviors that have a negative impact on well-being.

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Technology and happiness -

Studies have shown that a one week break from Facebook significantly increased the participants' satisfaction with their lives and reduced symptoms of depression. Technology and social media seem to be the main reasons more and more people are looking for a way to detox.

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How to get started -

The first step to dopamine fasting is to identify what behavior or behaviors you want to change. There are a few criteria that may help you here.

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1. Distress -

Something that worries you because of how frequently you do it. You feel that it’s a problem and isn’t doing you good. For example, in 2020 many of us were glued to our phones constantly scrolling the headlines. It was clear that this was making us feel worse, but we felt compelled to keep going.

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2. Impairment -

Something that interferes with your performance at work, school, or in your personal life. You might be constantly distracted at work or school by notifications on your phone, which reduce your productivity.

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3. Addictiveness - Something you’ve decided to cut down on but can’t seem to stick to. For example, you may decide to spend only a couple of hours gaming in the evening and to go to bed early, but once again 3 am rolls around and you're still glued to the screen.

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The most common problems - The most common problematic behaviors include emotional eating, Internet/social media use, gaming, gambling, shopping, thrill seeking, and recreational drugs.

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Distractions -

These are all things that can distract us from our goals, use up our time and resources, and make it almost impossible to focus on our tasks.

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Quick fixes rather than slow burners - We are so over-stimulated in the modern age that our brains are surrounded by quick dopamine fixes. Why sit down and study a new language when you can watch Netflix and scroll social media? Long-term projects don’t provide the same instant reward.

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Escaping our emotions -

This is particularly common when we’re feeling sad, anxious, or angry. We tend to turn to these quick rewards to dull the negative emotions.

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Take a break -

Dr. Sepah argues that we need to give our brains a break from these impulsive, highly stimulating activities in order to reset and make it easier to do things that are “boring.” This might be reading a book, exercising, studying, or working on a personal project. Here's how you can get started.

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1. Pick your victim -

The first step is to decide what behavior or stimulant you want to reduce. This could be gaming, checking your phone, or using technology altogether.

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2. Set your fasting schedule -

If you want to disconnect from your phone, perhaps you’ll choose to start with one to four hours per evening, or a weekend away without it. You can increase the fasting window gradually over time.

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3. Remove the stimulant -

Put away the stimulant or make it more difficult to access. This could be leaving your phone or laptop in another room, if that’s the stimulant you're trying to avoid. If it’s junk food, you could put it in a box on a high shelf, or ideally get rid of it altogether!

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4. Helpful resources -

Find resources that will help you avoid cheating! Use a website blocking software that restricts your access to social media, online shopping, or gambling sites. You could also use social accountability, calling on your family or friends to keep you in line!

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5. Decide how to use the time - You don’t need to “do nothing” or meditate during your fast–you can simply engage in other activities that align with your values and goals.

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5. Decide how to use the time - This means you probably shouldn’t replace your phone with your laptop, or emotional eating with online shopping, if these behaviors are also problematic for you. It’s a good moment to take part in regular activities like exercise, socializing, learning, or creating art.

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6. Urge surfing -

Acknowledge the urge to engage in the behavior when it comes. You’ll notice it comes and goes like a wave. Dr. Sepah calls this “urge surfing!”

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7. Pay attention -

Take note of the thoughts and feelings you have when you experience these urges.

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Habituation - Over time, this practice will weaken your conditioning to respond to these stimulants. You'll find yourself less 'addicted.' For example, you might notice you're checking your phone less often.

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Progress -

By giving your brain a break from extreme stimulants, you allow it to reset to a more natural state that makes it easier to focus on less stimulating activities that you want to commit to.

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Criticism and misunderstandings -

Dopamine fasting became a viral wellness trend in 2019, particularly among the Silicon Valley tech companies. The concept was disseminated through various media forms and moved further and further away from the original theory, which led to criticism that it was a baseless pseudo-scientific fad.

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Taking it too far -

Some articles described participants going as far as to cut out all activities that trigger dopamine, such as making eye contact with another human being! Realistically, it’s impossible to completely avoid a natural chemical process in the brain, and this isn’t the goal of dopamine fasting anyway.

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Redefining dopamine fasting - Despite the name which is somewhat misleading, dopamine fasting is not about reducing dopamine. It’s about reducing impulsive behaviors that are having a negative impact on your life.

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The real goal -

It’s not necessary to avoid absolutely all pleasurable behaviors. The focus is avoiding unhealthy behaviors that trigger the reward system in the brain, such as checking social media constantly when you’re trying to work or study, or emotional eating when you’re trying to get in shape.

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Take it step by step -

This process doesn't need to be extreme or seriously disrupt your life. Start small with something that fits into your lifestyle, and build from there. New habits can take a while to become automatic, so don't give up!

Sources: (Harvard) (Live Science) (Medium) 

See also: The science of habits: Change is easier than you think

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