During the last few years, “dopamine detoxing” has become a buzzword in wellness circles. The idea? Take a break from overstimulating activities — such as scrolling social media, watching TV, snacking or chatting — to “reset” your brain’s reward system.

But what does neuroscience say?

Dopamine isn’t just a “pleasure chemical”; it’s a motivation neurotransmitter that helps your brain learn what’s worth pursuing. It spikes when you anticipate rewards but not necessarily when you receive them. According to Harvard Health, the idea of “fasting” from dopamine misunderstands how it works. You can’t truly “reset” your dopamine levels, just by turning a phone off and on.

That said, there is real value in taking breaks from overstimulation. Constant novelty — such as notifications, videos and algorithm-curated content — trains your brain to expect fast rewards, which can alter your attention span and baseline mood.

So what’s the takeaway?

Although you don’t need a full detox, giving your brain space to be bored, to focus deeply and to experience slower forms of pleasure — such as taking a long walk or journaling — can retrain your reward system, and science backs that.

"Almost everything will work again if you unplug it for a few minutes… including you."