Dopamine fasting

Dopamine fasting is the practice of temporarily abstaining from addictive technologies such as social media, listening to music on technological platforms, and Internet gaming, and can be extended to temporary deprivation of social interaction and eating.[1][2] The term's origins are unknown; it was first widely promoted by a life coach in November 2018 on YouTube.[3] It is based on a misunderstanding of how the neurotransmitter dopamine, which operates within the brain to reward behavior, actually works and can be altered by conscious behavior.[1][4] The idea behind it is to take a break from the repetitive patterns of excitement and stimulation that can be triggered by interaction with digital technology,[5] and that the practice of avoiding pleasurable activities can work to undo bad habits, allow time for self-reflection, and bolster personal happiness.[5]

Proponents of dopamine fasting see a benefit from taking periodic breaks from technologies which are seen as addictive, such as smartphones.

According to Cameron Sepah, a proponent of the practice, the purpose is not to avoid dopamine but rather to reduce impulsive behaviors that are rewarded by dopamine.[5] One account suggest that the practice is about avoiding cues, such as hearing the ring of a smartphone, that can trigger impulsive behaviors, such as remaining on the smartphone after the call to play a game.[6] The practice of dopamine fasting is not clearly defined in what it entails, on what technologies, with what frequency it should be done, or how it is supposed to work.[4][7]

Proponents argue that it is a way to exert greater self-control and self-discipline over one's life, and New York Times technology journalist Nellie Bowles finds that dopamine fasting makes everyday life "more exciting and fun".[1]

Detractors suggest that the overall concept of dopamine fasting is nonsensical since the chemical plays a vital role in everyday life; they argue that trying to reduce it is not good for a person, and that periodic breaks from technology will be ineffective overall.[8] There is not much scientific research to ascertain its effectiveness as a therapeutic regimen.[6] It has been described as a fad and a craze associated with Silicon Valley.[6][7] An account in Vice:

A dopamine fast is the supposed antidote for the inattentiveness that plagues us, the burnout induced by too much of too many good things. It consists of a period of abstention from earthy delights like sex, drugs, and, in some extreme cases, talking to other people, for 24 hours or more. The desired end result is a neurochemical “reset”—a brain decluttered, procrastination banished, focus sharpened. If the idea of abstaining from anything fun in order to increase your mental clarity is appealing, congratulations: You and the notorious biohackers in Silicon Valley are on the same wave.

— Katie Way, 2019[3]

In one sense, dopamine fasting is a reaction to technology firms which have engineered their services to keep people hooked.[8] Dopamine fasting resembles the fasting tradition of many religions, except that instead of being applied to activities such as eating and sex, it is applied to the use of technologies such as smartphones and computer screens.[1]

References

1. A. Trevor Sutton of The Conversation (January 24, 2020). "Is dopamine fasting the path to enlightenment, or just another celebrity thing?". Philadelphia Inquirer. Retrieved January 24, 2020. ...Silicon Valley’s newest fad is dopamine fasting, or temporarily abstaining from “addictive” activities such as social media, music, internet gaming – even food. ...Dubbed “dopamine fasting” by San Francisco psychologist Cameron Sepah, the trend is getting increasing international attention as a potential “cure” for technology addiction....
2. Stokel-Walker, Chris. "Is 'dopamine fasting' Silicon Valley's new productivity fad?". www.bbc.com. Retrieved 2020-01-24.
3. Way, Katie. "'Dopamine Fasting' Is the Newest 'Sounds Fake, but OK' Wellness Trend". www.vice.com. Retrieved 2020-01-28.
4. Grohol, John. "Dopamine Fasting Probably Doesn't Work, Try This Instead". www.psychcentral.com. Retrieved 2020-01-28.
5. Julie Fraga (December 30, 2019). "Dopamine fasting: Would a hiatus from pleasure make us better at life?". Mic magazine. Retrieved January 24, 2020. ... “dopamine fasting” works something like this: Avoid exciting stimulation, and by doing so, become a better version of yourself....the idea that forgoing pleasurable activities can help curb bad habits, bolster happiness, and enhance self-reflection....
6. Ciara McCabe (3 January 2020). "The next big thing: Dopamine fasting: COMMENTARY -- An expert reviews the latest craze in Silicon Valley". Street Roots magazine. Retrieved January 24, 2020. ...the key ... is to reduce our exposure to the triggers associated with the rewards that initiate the wanting for the rewards in the first place. After all, it is these cues that initiate the craving and the desires....
7. Kim Krieger (January 20, 2020). "Q&A: John Salamone On The 'Dopamine Fasting' Trend". University of Connecticut. Retrieved January 24, 2020. ... people deprive themselves of pleasurable activities for a day or a week at a time. Supposedly, it helps reduce anxiety and quit bad habits. But the practice is nebulously defined ....
8. Maria Coole (January 10, 2020). "Dopamine fasting is apparently now a thing – so we looked into it". Marie Claire magazine. Retrieved January 24, 2020. ...The idea of dopamine fasting originated in – where else – Silicon Valley. Yes, the place that has spent years carefully engineering and designing their products and apps to exploit the dopamine system and get us hooked ... Experts are widely skeptical too. ... dopamine plays an important role in lots of everyday functions and it’s not a good idea to try and reduce it ... that we can somehow ‘reset’ our brains by avoiding dopamine triggers for a short while is ‘nonsense’.