Can a Digital Detox Help with ADHD through Dopamine Fasting?

“Dopamine fasting” is a popular term for temporarily refraining from activities that provide instant gratification, such as social media, video games, and smartphones, in order to experience more pleasure later on. Wes Crenshaw, Ph.D., a psychologist, discusses the Silicon Valley and TikTok craze that is gaining popularity, especially among those in their twenties who have ADHD.

Q: People claim that they go on a dopamine fast or digital detox to “reset their dopamine levels” and feel more pleasure when they return to their screens and other types of stimulation. Does this actually work?

Our minds are so accustomed to a high level of engagement caused by near-constant phone or computer usage, that taking a break may be wise. However, doing a “fast” for video games, TikTok, and other high dopamine activities isn't the best option because it doesn't actually change the way your brain works. It's better to limit device usage to have a less negative impact instead of abruptly stopping altogether.

Q: Can a digital detox help overcome addiction to compulsive behaviors such as constant social media checking and high stimulus through texts and notifications?

Research does not support the idea of using abstinence to combat addiction. Moreover, abstaining from behaviors integral to functioning in modern society like social media and texting is not practical. These tools should be used moderately to avoid disrupting necessary activities or impairing daily tasks. As an example, my college-aged clients often use timed lock boxes for their phones during study time. Once the lock is set, it cannot be opened without great effort. This technique, called “precommitment,” has been significantly more effective than phone apps in my experience.

Q: Is it within an individual’s control to regulate their dopamine levels, or is sensitivity to stimuli simply inherent within their DNA?

Timed lock boxes can be an effective way of moderating behavior, though they are not directly controlling dopamine levels. Setting an alarm to signal when it’s time to exit a game or social media, or shutting down the Internet at 10pm to avoid interrupting sleep with multiple dopamine hits, are other examples of moderating habits. This is the best any of us can do.

Q: Are there risks associated with dopamine fasting? Should people be trying it?

The biggest risk is that individuals may feel uncomfortable constantly. Unfortunately, many people are seeking ways to escape from this discomfort through so-called addictions, which offer easy, fun, and stimulating experiences for the brain without the tedium of completing tasks.

Carole Fleck is the Editor-in-Chief of ADDitude.

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