We hardly need science to tell us that scrolling on our phones can be addictive. Social media is designed to pull you in and keep you scrolling, with some tech companies even drawing inspiration from slot machines or gambling tactics when developing their social media algorithms.
You heard that right! Many social media algorithms play on the same lures that a slot machine uses to draw you in and keep you craving more.
How Social Media Keeps You Hooked
Social media hooks us using what the Institute for Healthcare Policy & Innovation calls a “ludic loop,” also known as repeat cycles, where you feel uncertain, then anticipate something good, and finally receive that reward when you continue engaging. Many of us have even experienced phantom calls or notifications—where you feel the buzz of your smartphone—as a manifestation of this physical craving for social media.
These unpredictable rewards hook us and keep us coming back, much like someone who is playing a slot machine. Unfortunately, when we’re feeling anxious or down, we’re even more susceptible to these urges for a quick dopamine fix from social media.
Dopamine is a neurotransmitter that sends signals to the brain for reward, pleasure, and motivation, making it something that we naturally crave, especially when feeling sad or stressed out. Dopamine is why turning to junk food, shopping, or social media can temporarily make you feel happier. However, if you constantly have high dopamine levels, you may need larger amounts of dopamine to sustain the same level of pleasure.
So, what’s the solution? A dopamine detox.
What is a Dopamine Detox?
“Dopamine fasting” or a “dopamine detox” isn’t entirely possible since we need dopamine to function well. In fact, too little dopamine can lead to everything from depression to restless leg syndrome to memory issues. Instead, we want to focus on limiting time on social media or other addictive activities, so you don’t continually need to scroll more and more for these dopamine surges.
Unlike some detoxes, we’re not aiming to remove dopamine from the body completely, but to reduce your exposure to activities that overstimulate dopamine production. By doing this, you allow your brain to return to its more natural state, where it can focus better and enjoy pleasure from your day-to-day activities.
Signs You May Need a Dopamine Detox
If we’re being honest with ourselves, many of us spend a little too much time with technology, so don’t feel discouraged if you’ve noticed the following signs in yourself. Most of us have from time to time!
- Poor attention span: It’s well-documented that those who spend more time interacting with social media tend to have poorer attention and mental functioning. A 2021 study on young kids found that those who spent more time with media had greater impulsivity and worse inattention. They were also more prone to attention and behavioral problems in school—while those of us reading this are likely out of grade school, this doesn’t bode well for our minds at any life stage.
- Mental fatigue: If you’ve ever felt exhausted after scrolling through Instagram, then you know this feeling well. Social media isn’t rejuvenating for our mind or body. Most of us start scrolling, lose track of time, and before we know it, often feel worse overall!
- Long hours online: Spending hours scrolling or watching streaming videos isn’t how most of us would consciously choose to spend our time outside of work. If you’re struggling to balance your time online with your life goals, you may benefit from a dopamine detox.
- Low motivation: If you’re activating dopamine in the brain constantly from social media, it’ll become harder and harder to sit down and work through activities that take a lot of time or focus before “paying off.” For example, you may have a hard time concentrating on work projects or reading a book.
- Unhealthy habits: Often, our unhealthy online habits spill over into other aspects of our lives. We may spend less time outside because we’re binge-watching our favorite Netflix shows. You may find yourself leaning into food for comfort or staying up late while endlessly scrolling (which we wrote an entire article about - it’s called revenge bedtime procrastination!)
How To Do a Dopamine Detox and Get Your Life Back
If you’re ready to mentally reset and return your brain to a calmer, balanced state, follow these steps to reduce your dopamine intake:
1. Set Boundaries for Yourself
While quitting social media entirely is a tempting thought, it’s impractical for most of us. Instead, we suggest taking a step back from social media for a designated period (i.e., a week, a month, or even one day a week), then setting boundaries for yourself.
There are tons of free apps that track your screen time and even allow you to set limits for how long you can be on a specific app. By using these, you’re taking control of your time and setting purposeful reminders that you’ve been scrolling through Facebook for more than 20 minutes. Part of a good dopamine detox is creating awareness about how much time we really lose in the black hole that is social media!
2. Identify Your Stumbling Points
Consider what high-dopamine activities you tend to spend a lot of time doing. Here are some common examples:
- Scrolling through social media
- Binge-watching TV
- Playing video games or games on your phone
- Online shopping (especially if you just find yourself browsing as a way to distract yourself from the day)
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Turning to junk food in excess
Once you’ve identified your triggers, choose a mindful replacement and set a limit for yourself on when you engage with it. For example, you could limit yourself to watching one episode of your favorite show per night or spending 20 minutes per day on Facebook.
3. Choose a Mindful Replacement
Think about what you would spend your free time doing in a perfect world. Ideally, more fulfilling, low-dopamine activities to replace scrolling online.
We recommend some of the following:
- Reading
- Making a cup of tea
- Enjoying nature
- Taking a walk
- Listening to an audiobook instead of consuming social media content
- Taking up a new hobby or revisiting a favorite one that you never seem to have time for (some fantastic ideas are gardening, learn about herbs, baking, crafts, or learning a new language)
- Volunteering
- Tackling that project you keep putting off (just think about how good you’ll feel after!)
The key to this step is prioritizing an activity with purpose. It doesn’t have to be “productive,” but it needs to align with your goals for who you want to be.
By limiting your social media and technology usage, you’ll likely have a greater sense of calm, a better attention span, and higher levels of motivation. Everyday tasks and things will become more fulfilling now that you’re not maxed out on quick dopamine hits from social media.
4. Balancing Dopamine with Natural Support
Lastly, we recommend balancing dopamine levels with natural support. Certain essential oils and herbal remedies can encourage balanced dopamine levels, helping you detox from dopamine:
- Bee Happy Capsules: Our Bee Happy Capsules promote improved mental well-being. If you’re struggling with feeling down while detoxing, this formula may help! Many of our customers come back to let us know that this capsule helped them adopt a more positive mindset and even reduced negative feelings, such as depression.*
- Rosemary Essential Oil: Rosemary has an invigorating scent that supports concentration, enhances mental and physical energy, and may improve memory.* Studies have found that rosemary improves cognitive performance and memory in older adults, making it an excellent option for combating brain fog. Another study found that rosemary may protect against stress and other emotional disorders, such as depression, by decreasing serum corticosterone levels (a key indicator of stress).
- Lavender Essential Oil: Lavender is one of the most beloved essential oils, and for good reason! This herbaceous oil is known for its relaxing, balancing, and anti-inflammatory properties, all of which can help significantly during a detox.* A 2024 study found that lavender essential oil improved attentional shifting and cognitive accuracy, all while relaxing the mind and body.
- Clary Sage Essential Oil: Clary sage is another popular choice for soothing the mind and body and helping reduce symptoms associated with anxiety and depression.* One study found that women taking a stressful test experienced lower blood pressure and greater relaxation when they inhaled clary sage. Another study found that clary sage had antidepressant-like effects that increased dopamine levels.
We hope this article inspires you to take a break from social media for a while and reevaluate your boundaries with quick dopamine sources.
Well Wishes,
Herbalist Natalie
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |