Dopamine fasting explained: why it’s more than a Silicon Valley trend

Is doomscrolling your second nature? Do you check every notification that pops up, while juggling endless emails? 

Have you been putting off that side hustle, catching up with your mom, or the much-needed gym time you said you’d put in?

If any of this sounds like your life, it might be time to try dopamine fasting.

The term started buzzing in Silicon Valley boardrooms in 2019, and it has since stuck. But instead of the fad that the Internet paints it to be, dopamine fasting is far more than just putting your phone on airplane mode from time to time. 

It’s all about understanding how your brain’s reward system works around this “motivational molecule”—and harnessing it so you can finally direct your energy toward what truly matters.

What is dopamine fasting?

Dopamine fasting is a practice where you limit or temporarily avoid digital activities online that usually give you fast “hits” of pleasure. By deliberately pausing your screen time and Instagram feed, you allow your brain’s reward system to recalibrate.

And no—it’s not the same as dopamine detox (another popular buzzword taking over the wellness space these days). While dopamine fasting helps your mind “breathe” through a short pause from endless notifications, dopamine detox involves cutting out all sources of instant pleasure for much longer.

Either way, the common denominator here is, you’re not shutting dopamine down. In fact, you’re priming it to be your ally, not your stubborn saboteur.

The science behind it

To make the most of a dopamine fast, it’s important to get familiar with dopamine’s naturally motivational nature.

The dopaminergic reward system at the base of your brain—this molecule’s “throne,” if you will—pushes you to seek out and repeat rewarding experiences. That’s anything from a sweet treat to WhatsApp “pings.” 

According to Dawson Church, Ph.D., the founder of the National Institute for Integrative Healthcare and trainer of Mindvalley’s Mystic Brain program, this reward network lights up the most when you’re waiting for a reward. “Not when you get one,” he explains, but the anticipation of it.

But when you miss out on it? The same system nudges you to find something else to fill the void.

You’d know it when you see a friend post a vacation selfie or announce a flashy crypto win on social media, and you’d start thinking, “I should be doing more.” 

That’s your dopamine network, pining for another hit when the FOMO is real.

The thing is, we live in a world normalizing overstimulation. Nir Eyal, a renowned habit formation expert and the trainer of Mindvalley’s Becoming Focused and Indistractible program, calls social media “a particularly devilish source of distraction.” 

And recent data on brain rot—that is, when your digital binges eat up your brain’s ability to focus—shows that on average, adults in the U.S. spend six to eight hours on screens every day. And with 40% of your daily behaviors habitual, it’s no wonder why your constant “online presence” is chipping away at your productivity.

But hope isn’t lost. As Nir says, “Just because Facebook leverages sophisticated neuroscience to keep us clicking, doesn’t mean we can’t hack back.”

And by scaling back on these digital jolts intentionally with a dopamine fast, you get to pump the brakes on an always-active reward loop.

When you control your attention, you control your life.

— Nir Eyal, trainer of Mindvalley’s Becoming Focused and Indistractible program

The benefits of dopamine fasting

Dopamine fasting has taken over YouTube and wellness circles everywhere. And for good reason: it promises a mental reset in a world hooked on instant gratification. 

Let’s unpack the real benefits behind the buzz.

1. You can focus better

Imagine working on your side hustle or a major project with zero (yes, zero) distractions pulling you away. That’s what shedding those constant notifications can do for you.

The idea of stepping back from overstimulation is nothing new. The late Steve Jobs famously limited his own children’s screen time, despite being the visionary behind Apple products. His approach echoed the core principle of dopamine fasting: minimizing excessive digital triggers to protect focus and creativity.

And today, many Gen Z entrepreneurs, like Iman Gadzhi and Luke Belmar, often credit their rapid rise to multi-million dollar success to a process called the “monk mode.” It’s essentially a focused, distraction-free period where they cut social media, limit digital consumption, and channel all their energy into meaningful work.

But no matter what you like to call it—digital detox, dopamine fasting, monk mode—the outcome’s the same as science sees it: fewer distractions lead to sharper focus and better mental health.

Learn more: How to focus better: 4 powerful tips to become indistractable

2. Regulating your emotions gets easier

“By easing off constant digital highs, your brain naturally resets, leading to a steadier emotional state,” Dawson says. 

Simply put, when your brain isn’t flooded with dopamine spikes from endless scrolling and your mental real estate is freer, you can sit with your feelings instead of numbing them.

And this calmness you cultivate is huge. You can see its impact when you find yourself able to stay cool under pressure at work or handle relationship friction.

3. You’re way more productive

Dopamine fasting helps you break the cycle of multitasking and scattered attention. As Nir points out, “When you control your attention, you control your life.”

And doing this helps you work smarter, too—without the burnout. A study from the University of California, Irvine, found that participants who limited interruptions at the workplace could perform tasks for longer periods while keeping stress at bay.

So, it’s clear: without digital distractions in the way, you can channel your mental energy into what actually matters to you, whether that’s launching a new project or finally hitting your fitness milestones.

Learn more: How to be more productive: A guide to mastering your time

4. Joy returns in your everyday moments

Ever noticed how even the simplest pleasures—like sipping coffee or feeling the sun on your face—start to feel richer when you’re not glued to your screen?

When you stop chasing constant digital highs, your brain becomes more sensitive to natural dopamine releases offline. Dawson describes it as “recalibrating your reward system so you can find genuine joy in everyday moments.”

Suddenly, that Spotify playlist you love sounds even better, you’re more present in conversations, and you smile more at people—simply because you’re no longer overstimulated by artificial digital triggers.

5. You develop a healthier relationship with technology

Let’s face it: our devices aren’t going anywhere. But dopamine fasting teaches you how to use them intentionally rather than letting them run your life.

By stepping back from the constant pings, doomscrolling, and revenge bedtime procrastination, you start recognizing when tech serves you versus when it’s just hijacking your attention. 

And this is way more achievable than you think. As Nir puts it clearly, “You can design your tech habits—remove the triggers that don’t serve you and build systems that help you focus.”

3 dopamine fasting rules to know before you get started

Forget strict deprivation. The goal of stepping away from the digital deluge is ultimately about regaining control over your digital habits. 

Here’s your playbook for navigating this practice effectively:

1. Know yourself

Everyone’s brain is wired differently, with different dopaminergic profiles. “Understanding your own habits and triggers,” Nir says, “is key to effectively managing your dopamine levels.” This, he adds, is the key to avoiding burnout and energizing yourself.

Here are the first steps you can take:

• Pay attention to your urges—that nagging feeling to check your phone, browse social media, or engage in other distracting activities.
• Track your habits. You need only one of the best habit tracker apps out there to jot down when these urges arise, and what you’d swap them for.
• Document your daily behaviors and emotions to reveal patterns in how you respond to rewards and cravings—and the lack of them.

When you put in the work to understand your unique dopaminergic system, you’re setting yourself up for a stress-free and successful fasting experience.

2. Identify your triggers

Sometimes it’s the neon glow of social media notifications. Other times, it’s the instant gratification of binge-watching Netflix.

For Nir, it’s social media. “I found the most effective way to regain control over social media is to eliminate the news feed,” he says.

Just because Facebook leverages sophisticated neuroscience to keep us clicking, doesn’t mean we can’t hack back.

— Nir Eyal, trainer of Mindvalley’s Becoming Focused and Indistractible program

No clue what your triggers are? Tired of Googling “how to stop procrastinating” and hitting a wall? Then, start investigating yourself by:

• Listing your top distractions to know what’s stealing your time. It could be Instagram, your endless email notifications, or that draining online community you’re a part of in your free time.
• Setting iron-clad boundaries. Time-block social media use and shut down notifications whenever possible to avoid the traps of those “pings.”
• Creating a distraction-free environment. Carve out a comfy, clutter-free corner to read, journal, or take up new creative hobbies like painting or at-home mixology.

Once you’ve pinpointed your go-to dopamine triggers, you can ease into dopamine fasting in a way that feels doable.

3. Accept that the process is gradual

Going cold turkey can be overwhelming, especially if you’re used to constant stimulation. Jenna Nielsen, MSW, LCSW, a mental health therapist with ADHDAdvisor.org, recommends not going all out if you’re a newbie.

“Reduce these distractions gradually to avoid overwhelming your brain,” she advises. It’s far more important to avoid setting unrealistic expectations and then self-sabotaging down the line.

Here’s how you can begin your process:

• Start small with micro-fasts. Try unplugging for a few hours a day before committing to longer periods.
• Gradually extend your fasting periods as your self-control strengthens.
• Be patient with yourself. Adjusting to lower stimulation levels takes time, so celebrate small wins along the way.

Sustainability is the name of the game. And a measured approach makes dopamine fasting a lifestyle shift, not just a fleeting challenge.

How to dopamine fast in 5 steps

“Cutting back on distractions isn’t about deprivation—it’s about creating space for what truly matters,” Nir explains. Indeed, dopamine fasting works best when you take intentional, structured steps that allow your brain to reset without unnecessary overwhelm.

Here’s what it can look like:

1. Choose your fasting period

Decide how long you’ll fast. It doesn’t have to be extreme—what matters is consistency and sustainability. Some options you can start with:

• Micro-fasts: A few hours of screen-free focus each day.
• Partial fasts: Avoiding specific apps or platforms for a full day.
• Full-day fasts: No social media, streaming, or unnecessary screen use for 24 hours.

New to this practice? Like Jenna, Nir suggests starting small and building your way from there. 

And once you’re done, tell yourself it’s okay to go online again—no need to feel guilty about it. “It’s not about quitting tech. It’s about using it with intention,” he says.

2. Build a distraction-free foundation that works for you

There’s no one-size-fits-all path to dopamine fasting; the way you respond to overstimulation is personal. What feels overwhelming for one person might not work for another person.

If you’re not sure where to begin, the trick is to go simple. Start by clearing the digital noise in small, intentional ways:

• Mute non-essential notifications so your phone isn’t constantly calling for your attention.
• Temporarily uninstall or delete apps. Or move them off your home screen. This way, they’re not the first thing you see when flipping your phone.
• Schedule minimal social media check-ins in short, intentional slots.
• Use browser extensions that block infinite scroll feeds altogether.

3. Replace digital highs with mindful habits

Sitting around twiddling your thumbs? Not with dopamine fasting. You’d actually stand a chance at reframing your relationship with this molecule by swapping distractions for more fulfilling habits. 

One way to make this shift even more effective is habit-stacking, a technique where you pair a new habit with an existing one to build momentum faster.

Here’s how you can reign in healthier habits during your dopamine fast:

• Swap your usual Netflix marathons with reading. Keep a book on your coffee table so you naturally reach for it during screen-free evenings. 
• Combine mindfulness with journaling. Meditate for five minutes, then follow up by jotting down your reflections.
• Commit to daily intentional movements. Take a nature walk while listening to an inspiring podcast whenever you’re back on your phone (just remember to keep your notifications off).
• Layer creativity with self-care. Try a screen-free hobby like painting or pottery while sipping your favorite tea.

4. Embrace time-blocking like crazy

If you want to supercharge your dopamine fast, time-blocking is your best friend. It’s a proven strategy that helps you structure your day around focused work and intentional breaks, keeping distractions at arm’s length.

And there’s solid science behind it. This practice, as it turns out, reduces task-switching and mental fatigue, helping you stay focused on the task at hand without constant interruptions.

So, where do you go from here? 

First, sift through the productivity planner tools out there and pick one you like. Then, use it to:

• Map out your day by breaking tasks into focused work blocks with specific start and end times.
• Identify and schedule your most important tasks (MITs) so it’s easier to observe and nail your peak focus hours.
• Plan intentional breaks between focus blocks to recharge without slipping into mindless scrolling.
• Rely on visual trackers to see how much deep work you’ve completed throughout the day or week.
• Automate all reminders to eliminate guesswork and decision fatigue.

5. Always reflect on your progress

Dopamine fasting isn’t a one-and-done thing. To get the most out of it, regularly check in with yourself. Like Nir says, “You can’t improve what you don’t measure.”

• Journal your experiences so you can take stock of how you felt during and after the fast.
• Identify your patterns. Did your focus improve? Were you less reactive? Jot them all down.
• Adjust your strategy. If something felt too intense, scale back. If it felt easy, challenge yourself with a longer fast next time.

Keep in mind that the point isn’t to eliminate pleasure; it’s to reset how your brain responds to it. And the more intentional you are, the better the results you’ll see.

BONUS: Master dopamine’s secrets while you fast

As you wean off the instant gratification feedback loop, it never hurts to bump up your general knowledge of this molecule.

You can start with Nir’s book, Indistractible, where he unpacks how dopamine habits shape distraction and how you can break free from them. 

Then, to go deeper into the molecule itself—and how it determines the fate of the human race through its influence on everything from sex to love—you might want to explore The Molecule of More by Daniel Z. Lieberman and Michael E. Long.

Does dopamine fasting work?

It can—when you do it right.

But here’s the thing: it’s not magic. The results depend on you—your habits, your brain chemistry, and how often you’ve been running on dopamine highs. 

Cutting back on distractions isn’t about deprivation—it’s about creating space for what truly matters.

— Nir Eyal, trainer of Mindvalley’s Becoming Focused and Indistractible program

Here’s what people who’ve tried it have to say:

Yee Von Chan, a book illustrator from Kuala Lumpur, Malaysia, used to feel busy but rarely accomplished what mattered most. “I’d get caught up in chores and endless WhatsApp chats, thinking I was productive,” she shares. But after embracing dopamine fasting through Nirl’s dopamine fast techniques, she learned to prioritize her time. “Now, I focus on what truly matters, and most days, I even have spare time to relax.”

For Erik Sõlg, a Tallinn-based computer systems engineer, the change came with awareness. “Before, distractions felt inevitable. Now, they’re a choice,” he says. By limiting his social media and setting boundaries, Erik created a schedule where even distractions are intentional. “I enjoy my days more because I control how I spend them.”

Meanwhile, a Reddit user who calls themselves RossWriter took a week-long plunge into a self-imposed dopamine fast. Their strict rules—no social media, processed foods, or digital entertainment—helped them unlock an unexpected benefit: creativity. “I felt an unmatched sense of calm and even came up with a song idea out of nowhere,” they shared. By the end, RossWriter realized they had more time and mental clarity than they ever thought possible.

So, it’s clear what dopamine fasting is: a mindful practice everyone can benefit from. But what it’s not? A one-size-fits-all fix.

Dopamine fasting in ADHD

The reality is, dopamine fasting affects people differently. And for those with attention deficit hyperactivity disorder (ADHD)—a condition affecting 6%, or 15 million, of adults in the U.S.—the results can be more complex.

“Dopamine fasting would be more difficult for someone with ADHD because they typically have lower levels of dopamine,” Jenna explains.

Since their brain already produces less dopamine, cutting back on all stimulating activities could leave them feeling worse instead of better. Think restlessness and mental fog.

That’s why the goal, she shares, “shouldn’t be to remove all dopamine triggers but to reduce excessive, high-stimulation activities while keeping a balanced baseline.”

So what can you do?

Always go gentle, whether you’re neurotypical or neurodivergent, with these two Jenna-approved steps:

• Limit just the high-stimulation activities. “Instead of eliminating all digital content, try reducing the most overstimulating ones, like endless TikTok scrolling,” she suggests.
• Swap, don’t quit. Replace intense digital hits with lower-stimulation habits, like journaling or listening to calming music.

When in doubt, remember the golden rule: dopamine fasting is about balance and clarity—not rules.

Great change starts here

With the right approach and a better understanding of how your brain works, dopamine fasting could be the mental reset you’ve been searching for.

But true focus? That goes deeper than simply “hacking” dopamine.

The truth is, it’s more than possible to master laser-sharp concentration for lifelong productivity. Many people have done it—Nir included. And in his free Mindvalley masterclass, The 4 Keys to Indistractible Focus, where you’ll learn to:

• Identify where 90% of your distractions come from,
• Use the 10-minute technique to break distraction loops,
• Master the three traits of a distraction-free workplace,
• Design habits that boost focus and performance, and
• Much, much more.

More clarity. Better focus. A brain that works with you, not against you. 

With Mindvalley, you can make this your everyday reality.

Welcome in.