Dopamine Detox: A Doctor’s Guide to Resetting Your Brain and Energy
Apr 23
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Dr. Andrea McSwain
Ever Feel Like You Can’t Stop Reaching for Your Phone or That Late-Night Snack?
You’re not alone—and you’re not broken. What you’re feeling is your brain’s dopamine system trying to find joy, reward, or even just relief. In today’s episode of Feel Better, Feel Great, we’re diving into the real reason behind our addiction to scrolling, snacking, and overstimulation—and how a gentle 72-hour dopamine detox can help you reset your brain and reclaim your joy.
What is Dopamine and why should you care?
You’re not alone—and you’re not broken. What you’re feeling is your brain’s dopamine system trying to find joy, reward, or even just relief. In today’s episode of Feel Better, Feel Great, we’re diving into the real reason behind our addiction to scrolling, snacking, and overstimulation—and how a gentle 72-hour dopamine detox can help you reset your brain and reclaim your joy.
Easily distracted
Reliant on habits that don’t actually bring joy
Emotionally burnt out
Chronically unmotivated
Why Extreme Dopamine Detox Trends are Missing the Point.
TikTok trends have popularized “dopamine detoxes” that suggest cutting out everything that feels good—music, TV, sugar, even talking! But as Dr. McSwain explains, dopamine isn’t toxic. What’s toxic are the fake joy sources that lead to emotional depletion and hormone imbalance.
Instead of deprivation, we need a realignment. Joy isn’t something to cut out—it’s something to restore.
Introducing the 72-Hour Dopamine Reset
Forget the six-month social media fast. The magic starts with just three intentional days. Here's how:
Step 1: Identify One Habit to Reset
Pick something that feels compulsive or draining (scrolling, sugar, alcohol).
Step 2: Replace It With True Joy
Try simple, fulfilling swaps like:
Reading a book.
Walking barefoot in the grass.
Coloring or journaling.
Petting your dog.
Looking at a calming forest image.
Step 3: Tell Someone + Track Your Shift
Share your goal with a friend. Journal your energy, mood, and clarity.
My 5 Pillars of Lasting Joy
Food
Eat balanced, blood sugar-friendly meals.
Movement
Add light movement or stretching into your day.
Relationships
Focus on giving AND receiving joy.
Stress
Identify quick-fix patterns and soothe your nervous system.
Sleep
Create a realistic, screen-free evening routine.
From Quick Fixes to Meaningful Joy
You don’t need to punish yourself. You need purposeful pleasure. Whether it’s watching a sunset, listening to your favorite playlist, or curling up with your journal, these grounding activities aren’t luxury—they’re your emotional nutrition.
