By Have you heard of “dopamine fasting”? This term has been popularized in an erroneous way and it is necessary to clarify it in order to benefit from it. Below, we give you all the keys.
Dopamine fasting is a term popularized by professor and psychologist Cameron Sepah of the University of California . After posting his theory on LinkedIn, he received over 100,000 views in one day and his ideas, of course, went viral. What he sought to propose was a method to better regulate our exposure to unhealthy or stressful stimuli.
In a world so technological, it never hurts to give the brain a break and allow it to enjoy silence or solitude for a few hours. However, his arguments, as interesting as they are healthy, were distorted . Many assumed that the expert’s statement was little more than an absolute abstinence from everything that brings pleasure to the human being.
Below, we describe the real truth behind this technique based on neuroscience and psychology.
“Reducing dopamine is based exclusively on trying to reduce impulsive behavior and those behaviors that are harmful to us.”
What is dopamine fasting?
When Dr. Cameron Sepah shared an article on his LinkedIn account about a new trend in Silicon Valley, he didn’t know what would happen. In it, he described a practice that is being carried out in the famous technology center and that he called “dopamine fasting.”
But when certain content goes viral, it alters its original meaning. Thus, what a part of the population understood was that, to improve mental well-being, everything that generates pleasure must be restricted . This premise is erroneous, which is why it was forced to clarify concepts and clean up ideas that we now describe.
A technique of cognitive-behavioral therapy
Dopamine fasting is about reducing addictive and counterproductive behaviors to regain your behavioral flexibility. You may be interested in the term “addiction.” This word actually defines all those habits that you perform impulsively and repetitively and that sometimes cause discomfort.
An example of this is the excessive use of social media or screens. What this proposal seeks is to help you better balance these habits in order to regain well-being and control over your life. It’s as simple as that.
On the other hand, it is interesting to know that the present approach conforms, at the same time, to the theoretical foundations of cognitive-behavioral therapy itself .
As reported in a paper published in InnovAiT Education and Inspiration for General Practice , this clinical model explores the links between thoughts, emotions and behaviour. The aim is to work on them to shape healthier behaviours. Cameron Sepah’s proposal is therefore based on this methodology.
It is important to note that dopamine control is a process that is still being analyzed. More research is required to fully understand the regulatory mechanisms of this neurotransmitter and how it mediates mental health and general well-being.
The six compulsive behaviors that bring you discomfort
In a hyper-connected and digitally dominated world, your brain suffers the effects of constant stimulation. What’s more, as highlighted in the Journal of Biomedical Science , dopamine is not only the neurotransmitter that facilitates learning, it also reinforces behaviors that end in addiction .
Reducing such daily habits that, at some point, bring discomfort is beneficial. The “dopamine fast” proposes that you apply more conscious control over everything you do . And to do so, it is necessary to rest, reduce or space out those behaviors that cause discomfort and unhappiness. They are the following:
- Excessive use of screens: Who doesn’t find it difficult to switch off from the computer or mobile phone for a few hours or a day? Doing so from time to time would be cathartic.
- Online shopping: How many hours do you spend searching for products on the Internet? If you think about it, you’ll realize that it may be a behavior worth controlling better.
- Pornography: Adult websites are one of the biggest sources of addiction today. It is a reality that is not talked about enough, but it is there.
- Thrill-seeking: This term refers to all those people who need to engage in extreme or high-risk activities just to feel the dopamine rush. Undoubtedly, something very dangerous.
- Emotional eating: consuming less healthy products when you feel overwhelmed by stress and anxiety. A pizza or industrial pastry gives you, for a moment, good doses of dopamine and endorphins , but their effect is very short. You always end up needing more.
- Online games: The International Journal of Mental Health and Addiction highlights in an article that this type of behavioural addiction is very common in teenagers. Behind it there are often unmet psychological needs. Knowing how to disconnect and work on them is essential.
“Restricting dopamine” – a term with important nuances
Dopamine fasting does not mean avoiding everything that gives you pleasure . It is not, as the Internet hoaxes say, giving up eating what you like, not having sex or becoming a hermit and not using technology. Not at all. Something that Lifestyle Medicine magazine emphasizes is that people should not misinterpret or use this theoretical-practical proposal incorrectly.
First, you cannot “fast” or limit the synthesis of a neurotransmitter that your brain produces naturally. Nor should you view dopamine as a compound linked exclusively to pleasure or addiction . It is a multipurpose neurochemical that is also essential for learning and controlling metabolism.
Professor Cameron Sepah is suggesting that you become more aware of your behaviour . After all, it is only when you exercise adequate control over your behaviour that you shape a more flexible and healthy lifestyle.
How to properly carry out a dopaminergic fast?
Dopamine fasting is intended to help you shape a lifestyle based on mindfulness. What’s more, when we go into detail, you’ll realize that, although the term is new, the practice sounds familiar to you. In fact, these are highly recommended guidelines from the psychological sphere and the field of general health. Take note of the strategies:
- Every three months, a weekend without technology.
- It is beneficial to spend a whole week without having any contact with the Internet once a year.
- Spend Saturday or Sunday outdoors, in contact with nature and without a Wi-Fi connection.
- Disconnect from screens and the Internet for four hours a day (especially during that last stretch before going to bed).
- Practice mindfulness and be very aware of what you do at every moment. Developing better control over your mind will make it easier for you to better control your behavior.
Caring for the brain in an increasingly technological world
After analyzing the guidelines that make up the dopaminergic fasting technique, you will have realized something. What Professor Cameron Sepah explains is as logical as it is useful. Do you do it? Are you able to disconnect from technology for 4 hours straight before going to bed?
It’s true, sometimes it’s difficult. Our brain has become accustomed to notifications, it’s almost addicted to our phones and it loves to see the world through a screen. All of this brings us benefits and some problems. To safeguard your health, the key is not to give up on your phone. There’s no need.
Well-being and fulfillment lie in knowing how to combine the real and digital spheres . So don’t hesitate to disconnect from your devices from time to time, to connect with life and enjoy solitude in a forest, on a mountain or on a beach. This will also give you large doses of dopamine… and happiness.