Dopamine detox? Viral myth or fad without science behind it, according to experts

According to these influencers, it’s enough to stop using your phone and step away from technology for a few days to reignite the lost spark, as if our brain were a toaster that needs to be unplugged and then reconnected. It sounds nice, but wait, what does science say?

What does dopamine really do?

Dopamine is neither the villain nor the hero of this story. It is the chemical messenger that, among other things, drives us to seek out things we enjoy: from a piece of cake to a binge-watch of your favorite series.

Cleveland Clinic explains it simply: our brain evolved to reward us with dopamine when we do something useful for survival.

But beware, dopamine doesn't just give us pleasure. It also directs traffic on the highway of our memory, controls movements, regulates sleep, and even helps us learn. Who would have thought that such a small molecule has so much power, right?

A fun fact to break the ice at your next meeting: very low levels of dopamine can cause symptoms like fatigue, irritability, insomnia, and lack of motivation. And yes, in severe cases, they can be related to diseases like Parkinson's. But, and here's the trick, those symptoms can have a thousand different causes. So don't self-diagnose just because you felt lazy to do the dishes.

How to give our brain a break from social media?

The false miracle of "detox"

Social media loves easy solutions. The "dopamine detox" claims that overexposure to digital stimuli—social networks, video games, cat memes—saturates your reward system, and that's why nothing excites you anymore. So, according to this logic, if you step away from technology, your brain resets and you start enjoying the little things again. Nice in theory, but science gives you a disapproving gesture.

Experts like Dr. William Ondo from Houston Methodist have grown tired of stating the obvious: there is no evidence that doing a "digital fast" increases, cleans, or resets the dopamine in your brain. No miracle supplement will do it either. Surprised? I'm not. Brain biochemistry is more complex than a TikTok algorithm.

What makes us unhappy? According to science

So how do I lift my spirits?

Let's get to the point: do you want to feel better? Neurologists and psychiatrists agree on the basics. Exercise, sleep well, eat healthily, maintain real social relationships, laugh a little more, and if you can, plan activities that truly motivate you. It's that simple (and cheap). You don't need a spiritual retreat or to turn off your phone for a week for your brain to function well.

Are you willing to give it a try before looking for the next viral trend? If you want to feel more motivated, give small daily habits a chance. Don't underestimate the power of a walk, a chat with friends, or learning something new. Who needs a dopamine detox when you can have a natural "boost" with simple things?

The next time you see someone promoting the miracle detox on social media, you know: put your critical sense to the test. And if you have doubts about your mental health, consult a real professional, not an influencer looking for likes. Ready to leave the myth behind and give science a chance? I am.